How can i gain muscle mass?

Question

How many reps should i do?
How heavy of weights?
What should i eat before and after i wrok out?

Answer 1

Low reps, heavy weights. Eat a lot, but eat healthy. I personally recommend Met-Rx or Myoplex in skim milk. Eat as much as you can when you can, because no answer from another individual is going to be authoritative unless their metabolism matches yours. My personal recommendation is not to eat RIGHT BEFORE you work out (this always made me nauseous when I did crunches). Your body is trying to digest the food.

Answer 2

1

Answer 3

your weights should get heavier every week you start out lifting what you can every other day with the weekends off and the next week at about 5-10 more then the last weeks with sets of 4-5 and reps of 4-7 will be good the heavier the weights the less reps and sets you do remember to get plenty of rest sleep is VERY important in muscle building also before you work out eat a good Clean meal and a protien shake or creatine 1 hour after your work out take another protein shake and eat a good high in protein meal always drink plenty of water being that your muscles are made up od 75% water and needs to be hydrated to continue building

Answer 4

.three sets of ten
.work opposing muscle groups on same day
.work muscles to exhaustion but not so that you have pain afterward
.alter your workout - some days do fast reps with lighter weight and other days slow reps with heavy weight
.do negatives (with a spotter)- an negative would be as much weight as you can hold (in a press or bench press) where you lower the weight as slowly as you can. The spotters take the weight off you at the bottom and raise it. Wait 1 minute and repeat until failure
.balanced diet, cut out refined sugar, use protein drinks and drink a lot of water while exercising so you won't dehydrate

Answer 5

Eat frequently , lots of protein.
3-5 rep,s to max out ( the last rep should be ALL that you can do)
3-4 sets
every other day
Stretch before and after lifting

I never liked to eat shortly before a workout, a protein drink or shake would be OK and hydrate throughout the workout

Answer 6

Genetics plays a strong role in the makeup of your physique.
Diet is important/carbohydrates, with high protein sources such as meat/fish/beans/lentils and plenty of water.
Weights and repititions and rest periods between workouts will evetually play the role of giving you the muscle mass.
Mens Health Magazine is a good source.
Drink a high protein shake before your workout and plain water afterwards. Hydration is key to our health.

Answer 7

Lift hard. Use heavy weights. Get plenty of protein. Supplement with creatine this sh*t works.