How can I gain more muscle?

Question

I work out two to three times a week machine and free weights. I seem to be stuck, how can I gain more? On the arms and chest? Do protein suppliments work. I bench around 250 and I cant seem to get any higher

Answer 1

Train each body part only once per week allowing proper recovery.Techniques you can use are performing the negative very slowly(increasing microtrauma and leading to hypertrophy after recovery).The best form of protein for people who can consume dairy is whey(Designer whey is 47% better than regular whey).You have to eat as many as 6-8 meals a day consuming a surplus of calories(insulin will transport the nutrients to the mitochondria of the cells).Heavy weights and low reps with big compound movements(squat,bench,dead lift and barbell rows) are best for gaining size.Creatine is a very good supplement that I've used for over ten years.
Post work out supplementation of 70 grams simple carbs and 50 grams whey protein within a half hour of an intense work out has bee clinically proven to increase testosterone and growth hormone secretion.2 grams of glutamine taken orally has been proven to increase growth factors in athletes.That's why I use Designer Whey Protein.3 scoops has an additional 2.8 grams of glutamine and the protein is hydrolyzed for easier digestion.You need to consume 1.5 grams of protein per pound of body weight and get protein every 3 hours to retain a positive nitrogen balance thus remaining anabolic.I'm running out of room so I can't include much more

Answer 2

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Answer 3

Q: I work out two to three times a week machine and free weights. I seem to be stuck, how can I gain more?
A: you can (1)change routine every 3 to 4 weeks (2) increase rep and weight. don't forget to 'train to failure'

Q: Do protein suppliments work?
A: If used correctly

Q: I bench around 250 and I cant seem to get any higher
A: try using creatine (research on the stuff first before you use it)

Answer 4

You have reached the plateau nothing to get concerned about. Time to change up your free weight exercises. You didn't mention what system you were using...so change the system which most weight lifters do not do because they have become accustomed to a set routine! Have a partner....might have to go into forced reps...or negative returns! How tall are you, how much do you weight...hard to give more advice not knowing other things. Bench 250 free weights...ok, but I can't tell you if that is good, because you haven't provided enough information. If it is 250 bench on a machine...that's nothing! Don't take no steroids, and creatine is not for everybody, and could cause other problems. Check out your training techniques, take a week off, and evaluate your strengths and weaknesses.

Answer 5

Build Ripped Muscle Fast

Answer 6

for one, increased size is all about increased caloric intake. your body cannot grow (whether it's growing fatter or more muscular) without caloric fuel.

secondly, make sure you're lifting a weight that is heavy enough. after all, if you're not struggling, then your muscles aren't having to adapt to the stress (which is what makes them grow stronger and bigger in the first place).

thirdly, i'd minimize, or even eliminate, machines. they limit your range of motion and neglect the smaller stabilizer muscles. be sure to include fundamental compound lifts like squats, deadlifts, bench press, and a bent over row/pull-ups.

you might also be suffering from the macho guy symptom, only worrying about working your chest and arms, but that's not only dangerous, it's limiting the gains you could be making. your back and legs are much larger muscles than your chest and ams. developing them will help you release more growth hormones, thus stimulating your other body parts to grow as well.

Answer 7

If you can add an extra workout day or 2. Also, do push-ups and situps before going to bed everynight. Workout your back to support your chest during bench and avoid an arch. Gain positive weight by eating more protein. Peanut Butter sandwiches are an inexpensive way to do this. Mix up your workout routine to shock your muscles.

Answer 8

I think you are getting too much work out that you are not getting the mass you wanted. If you want mass, go for heavy wieghts in small number of repetitions. Then take 2 days or so before working out again to give your muscles enough rest to recuperate form the work out.

Answer 9

Protein enriched foods and beverages, a friend of mine had a personal trainer give them this advice!

Answer 10

You should make sure your eating right..like look on boxes of food and see how much fat and sugar are in the box.you also might want to try to workout for longer periods and try working out more days a week.well good luck muscel man!