What is a good routine for building muscle mass?

Question

I weigh about 160 and I am relatively tone. I want to add more bulk to my upper body. What would be a good wookout for adding muscle? How many times/week should I work out and how long?

Answer 1

ok. well first you need to up your calorie intake. at least 3083, you need at least 131grams of protein, 447grams of carbs, and 86 grams of fat in you diet, those are just minimums. Eat clean healthy food, no junk.

for a lifting routine for your upper body.

Chest:
Decline Bench Press
Bench Press
Incline Bench Press
Chest flys

Back:
Lat Pull Downs
Pull ups
Bent rows
Dead Lifts

Shoulders:
Lateral Delt raises
Front Delt Raises
Rear Delt Flies
Military Press

Traps:
Shrugs

Biceps:
Cable curls
Dumbbell Curls
Concentration Curls
Preacher Curls

Triceps:
Close-grip Bench presses
Dips
Push Downs
Overhead Extensions

Abs:
cruches
cable crunches
oblique crunches

Do a warm up set with light weights for each body part, and then 3-4 sets of 6-8 reps. with enough weight to barely reach muscle failure.
you should also set it up to where you do either one body part a day, or combine chest and triceps, back and biceps, and abs shoulders and traps. only do one combination a day if you choose to combine the muscle groups.
Rest is very important so you need to take 48 hours off before you work a body part agian. and remember to follow the nutrition advice. it is very important to EAT when you are gaining mass.

Also i would reccomend building your legs cuz u dont wanna have a big upper body and chicken legs.

good luck

Answer 2

1

Answer 3

First, regardless of whether you want bigger arms or what not, heavy leg lifting is the key to gaining overall size while also remaining symmetrical. It takes me five days to recover from a heavy "leg day" and I'm only doing legs once a week. If you can do it more frequently, more "muscle" to you. The next major muscle group that will add the most overall size is your back. Wide grip pull ups and heavy T bar rows are my favorites. How long you should work out depends on how good shape you are in. The rule is that the better shape you are in, the more intense (heavy) your workout should be. Paradoxically, then, to a point, the better shape you are in, the shorter time you should spend to reach exhaustion.

Answer 4

It seems like you're operating your muscle mass beautiful good. To construct muscle, make certain you're coaching to failure in your final set (maintain going till you bodily are not able to do an additional rep). You should not do two units of 10 - you will have to do one set of 10, and one set of nonetheless many you'll do. If you'll do 10 or extra in your final set, it's time to develop the burden. You will have to upload pull-americaand unmarried arm rows ( ex. left knee and left hand at the bench, correct foot at the flooring, elevate heavy dumbell with correct arm) - if you're constructing your chest that so much, you have got to construct the muscle mass of your higher again to steadiness your frame. If you do not you're going to most commonly get shoulder accidents down the street. I have learn that shrugs do not do so much and may end up in accidents as good, so do not overdo them. You would do the next pastime as an alternative - stand and preserve a heavy barbell at waist degree, then pull it up quick to shoulder press role, scale back and repeat.

Answer 5

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Answer 6

4 times, 30 minutes, plenty of Protein Powder and protein full foods and about 6 mos.