what should i do to gain more muscle?

Question

should i lift heavy weight and less reps?

Answer 1

If you are having a hard time gaining muscle then yes, go with a weight that you can get 8-10 reps out of per set. Otherwise stick with 12-15 reps. Once you are doing 8-10 reps, every so often switch to 12-15 reps to keep your body from adjusting to the weight you are lifting.

Answer 2

to stimulate hypertophy you want to shoot for a time under tension (TUT) of 45-60 seconds. this typically equates to using 8-10 reps. the tempo should be 4 seconds on the eccentric portion (lowering) no pause at the bottom and a 2 second controlled explosive conccentric phase of the lift.

heavy eccentric training is optimum for stimulating skeletal muscle to promote gains in muscle mass.

now you have to remember that resistance training only provides the stimulation to the muscles and to the central nervous system (CNS). the diet ultimately determines the size of the body/muscles. regardless of how heavy a person trains they will not increase muscle mass unless there is a caloric excess over an extended period of time. you need to count calories and as your muscle mass increases so does your caloric intake to support those muscles.

if you are not seeing gains at all and training hard and using progressively higher and higher training loads. then the problem lies in your diet. either it is insuffient in calories or your body is not getting enough of the right nurtients. if you are seeing gains in some body parts and not others, then the problem lies in your training or recovery period for those lagging body parts.

don't skip meals, eat every 3-4 hours and drink a blended protein shake every night before bedtime.

Answer 3

you should lift the amount of weights that you know for SURE you can handle. that goes for reps too. the only thing that really matters is that you are CONSISTENT with the weight lifting.

Answer 4

Heavy weights low reps for mass....Lots of protien. For instance I do my (almost) max for 5 reps x3. Its gonna make you sore but that means its working. Light to medium weights for high reps builds and cuts muscle. you cant carve bone..heavy and low.

Answer 5

you know wait works great.
see what the most weight is that you can bench press for 3 seconds.
now cut that weight in half and do it as fast as you can for one minute. you will gain serious muscle ;

Answer 6

i have heard that peanut butter has protein in it and it gives you lean muscle....and you could also just lift weights.