how long to gain?

Question

how long would it take me to gain 10 lbs of muscle if i do the following weight exercises for a total of 12 reps 3 times (36 reps total)?
bicep curls
tricep kickbacks
shoulder raises
leg press
lateral pull down
bench press (once lying down, one sitting up straight)
calf raises
back raises
90 sit ups

Answer 1

First, it depends a lot on how heavy you are and how much muscle mass you already got. Also, gaining muscle has a lot to with eating correctly and getting a lot of sleep. Without proper diet and enough sleep, nothing you do in the gym will cause you to gain muscle. Of all the lifts you listed only leg presses are likely to add significantly to your total muscle mass. 2/3 of our muscle mass is supposed to be below our waistline if we are correctly proportioned. Consequently, leg lifting and more leg lifting, "going deep to grow", is what you must do to achieve your goal. The largest upper body muscle group is the back. The best way to add mass to your back is pull ups, especially wide grip, and T bar rows. And, finally, if you want to gain mostly all muscle you must include a lot of cardio to stay lean. Personally, I was able to lift a lot heavier after I started supplementing with creatine and I only gained 5 lbs. Probably all muscle given how much heavier I was able to lift.

Answer 2

Make sure you are eating enough food. Try doing pyramids. 10,8,6 reps and raise the weight every rep. But make sure you can barely finish the last rep. Do that for about 4 weeks, then swich to doing 10 reps 3x with one weight, and make sure you are glad its over when you get to 10. You could be 10lbs heavier within 2months. I gained 8 in 3 weeks since Jan 1st. Protein shake everyday before i lift and NO Xplode to get me energy. Good luck, you can do it!!

-Dave K

Answer 3

It totally depends on your body type. Women take longer to build up muscle just because of our body types. Men can start lifting weights and put on muscle easy. If you belong to a gym have them do the caliper test on you or invest on one of those really good scales that can measure body fat and test yourself.