i need weight?

Question

I need to put on some pounds, i weigh 160, i need this weight in muscle, i bench 175 and squat 225, ne suggestions in the weight room to possibly get me up to 180 by next year? i will not take steroids or creatine.

Answer 1

Eat, and then eat some more. Your body can only use 30 grams of protein every 3-4 hours, the rest will be flushed away. Make sure that you are keeping up the protein level by refilling every few hours. You need to keep the calorie intake high, but make sure that you consume quality and not empty calories. You weight gain will come by building the bigger muscles like the legs and chest. I would hit 1 muscle hard with every workout. Day 1 chest. Warm up by getting 15 reps on the bench. Then lower the reps and increase the weight until you are down to 3 reps. Vary your hand positioning and incline etc to get all the angles. Do a little tricep work, but not too much because they are getting it from the bench. Occasionally work to fatigue by continuing back up, less rest,less weight and higher reps until you get back to ten reps. Use this method thru all of the muscles. Day 1 chest. Day 2 back. Day 3 legs. Add the triceps and biceps on the appropriate days, but you wont need to hit them hard because they are getting worked with the chest and back. Remember, the last rep is the most important. You really don't need to put hours in the gym, just make sure to maintain a quality workout. Vary your workouts by changing the exercises you each trip . You don't have to do all each trip. Don't let the body get used to anything, keep changing. Remember to drink lots of water, your muscles are primarilly made up of water. Get enough rest. Muscle is built by tearing the muscle and then regrowing. Without enough rest, you slow the process. Finally, what are your reservations about creatine ? Do some research. I have and have found nothing bad to speak of. I use creatine and protein powder. Whenever I stop the creatine, I notice a difference. I have less intensity and don't seem to get the last rep, the important rep.

Answer 2

Lift Heavy with fewer reps.This will make you stronger and help put on muscle instead of just toning you muscles. Maybe do a quick warm up rep, then three sets on your basic lifts. I never went over ten reps...8-10 is good. Its always okay to fail on your last set...you can work harder and build past that point

If you want to take anything, take whey protein. Its nothing bad or as questionable as steroids or creatine. Its incredibly safe and is you get the same kind of things from eating...without eating. I also ate a lot trying to put on weight. many times a day (4 or so, with a fruit snack)...but eat healthy. Tuna (plain), chicken, rice, pasta....I kept fast food under control and barely ate it unless I had to on a trip. but even then you don't have too. Good luck....there are more ways and better suggestions in Muscle Magazine/Iron Man Mag/ and those sort of magazines

Answer 3

If this is for football then i would try to gain muscle in your back and shoulders. This is the most underrated part of the body for football strength.

Answer 4

just lift with lower reps... like 5 or 3.. and extremly heavy