Wha't the absolute best way to increase muscle mass?

Question

I go to the gym about 3 times a week. I just started and was wondering if anybody knew a precise way to target those muscles and increase mass. How many Reps and Sets? What exercises?

Answer 1

you do low reps and increase weights as you drop reps eg 20kg at 8 reps
25 kg at 6reps
30kg at 4 reps and work back up. look up pyramid training too. increase protein intake go to your local health shop and get creatine shakes etc. never do all muscle groups in one session, do legs and back one day chest and shoulders anpther. consult your fitness instructor. always work opposing muscle groups to prevent injury ie one muscle group over compensating for the other.

Answer 2

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Answer 3

Running is an essential part of bodybuilding.

Along with muscle mass, you have to be lean, otherwise u won't look cut, u wud look buff just like any other guy u see who directly hits the weight room in the gym.
Star off with stretching a bit(such as touching toes and other stretching exercies that u can prolly see people do at the gym) this shudn't be long though just a quick one..for a minute or two
then hit the treadmill and start running
Beginner: 2 miles
Inter: 4 miles
Advanced: anything above 5

point of running is to get the muslces moving of the whole body, warming them up, and also eating away the fat...at this point your heartrate is pretty pumped up too, which is good now that ur body will be ready to take on stressful exercise.
do drink some water after running...and really really make sure after running, u don't cool down ur body cause u rested too much. alright so after running u gotta do some stretching now...because ur muscles are warmed up and u are ready to train ur muslces. not too long again though because your heartrate will be getting down again. So after a quick stretch you want to hit the weight room.

Now with any of the exercies(squat, bench press and deadlift) you should follow this formula
First asses urself how much u can max out at, a helper mite do u some good...then from there u decrease the amout u lift, to the point where u can do 20 reps continous without stopping. and u gradually increase the starting off weights when u feel comfortable enough. After you think u're really tired u should follow this routine...trust me it works...to help build muslce fast.......
Take 1 minutes rest, add 5-10 % more weight, do 4 reps.
Take 1.5 minutes rest, add 5-10 % more weight, do 3 reps.
Take 2 minutes rest, add 5-10 % more weight, do 2 reps.
Take 2 minutes rest, add 5-10 % more weight, do 1 reps

so now ur done with all the kinds of exercies...other parts u want to focus on are also ur back muslces and abs...u can do simple crunches and other machines that focues solely on ur back muslces. doing pullups, and pushups also help right afte running

other than exercising...drinking a lot of water (u've prolly heard of that) is very helpful, protein shakes, along with supplements, a healthy diet and multivites wont' hurt you.

hope this helps a bit...and i hope others will reply as well.
gluck

Answer 4

Double session burst training is an extreme, 6 week-blitz, geared to diametrically increase muscle mass while shedding body fat.

Answer 5

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