gain muscle mass?

Question

aight so ive read like every possible way to work out and gain muscle mass...im 5-11 tall and i weight about 160 and i wanna get bigger...ive tried both doing max wight with 5 reps,3 sets, aaannndd max weight 10 reps just 1 set, ive also tried 10 reps 3 sets....i just wanna see which one works out the best to gain muscle mass quick

Answer 1

Let me break it down into science in simple terms. Hypertrophy. That is the keyword. Which means bascily to stress muscles in the correct rep range to induce muscular growth. If you do low reps 5-1 your mainly building strength. 13+ your building type 1 muscle fibers the slow twitch mainly for endurance. 6-12 is the muscle building range.

I am your height 5"11 and weighed around 160 also now im at 174. Mainly from sticking in that hypertrophy range of reps. If you want drop me an email and i can send you my exact workout each day is diff. I workout 3 days a week full body routines. All centered around the basic compound lifts of deadlift, squat, overhead pressing, chinups, rows, dips, bench. Day A is 3x8 day for all excercises Day B is 3x10 for all excercises Day C is 4x6 each day has different lifts. So far this is working greatly.

As for gaining muscle mass quickly you have to be in a hypercaloric balance which means above maintance level calories. What i have read and did was eat whatever you can whenever you can. Then read as much as you can and actually develop and plan your own eating plan centered around high dense foods like oatmeal and efficenet post workout nutrition. I have since modified my meal plans and my fat gain has been minimized while my weight continue to goes up. Its all about researching what will work for you.

Answer 2

1

Answer 3

regularly doing these exercises and also you can use negative techniques you can throw on a few more plates of weight since your only controlling the desendent rate (make sure you have a spoter and your still using good form) only use negatives like once a month cuz it really rips the muscles also get a night time protien cuz thats when your muscles are actually healing from lifting during your REM stage of sleep to be exact and the night time protien breaks down slower so you have a moderate elevated BCAA blood level during ur sleep. ALSO don't over train only work one muscle group a week if you keep training that muscle its going to be breaking down and getting weaker instead not getting enough time to heal.
I also like to use the 6-8 reps 3-4 sets for building

Answer 4

Eat 2 grams of protein per pound of weight. From there eat potatoes, sweet potatoes, rice, and oatmeal in amounts were you start gaining weight. Happy cooking !