Anyone know a good resource or online reference for a comprehensive plan on how to build muscle. I've been going to the gym regularly for a few years and have a good tone but would really like to focus on bulking up - basically getting buff. my routine now is a mix of some lifting and cardio but i wouldn't know where to begin to get the right mix of supplements diet and lifting to get bigger.
Thanks.
protein, lots of it again you don't have to suplement if you eat right.
weight train. rule of thumb .....sets of 8 or less for power and strength. give your self a good break inbetween sets 3-5 mins if your lifting heavy for power,
and do squats they are the biggest muscels in you body and when your legs and core are strong your whole body gets stronger.
keep good form. if you can't do it with good form then its too heavy. use a spotter so you can do weight that might be a little heavy but still use good form ...don't lift your a$$ of the bench don't wigle around strick form will help you not get hurt.
Forget about isolation movements. Stick with just the big compound lifts: squats, deadlifts, bench presses, overhead presses. Don't lift to failure. Keep rest between sets to around a minute. If you're looking for a good beginners book on strength training, get Mark Rippetoe's Starting Strength.
I believe we have a number of guys here that have or do compete. Hopefully they will chime in.
I haven't tried consciously to put on muscle weight for years. What I remember most about it, is that I was trying to eat 'clean' which consequently meant that I was eating ALL the time to hit my nutrition numbers.
Anyone know a good resource or online reference for a comprehensive plan on how to build muscle. I've been going to the gym regularly for a few years and have a good tone but would really like to focus on bulking up - basically getting buff. my routine now is a mix of some lifting and cardio but i wouldn't know where to begin to get the right mix of supplements diet and lifting to get bigger.
Thanks.
Are you over 40?
What's your calorie intake?
What's your present bodyweight?
Im in my mid thirties
I take in prob around 2500 calories everyday sometimes more or less
Im around 200 lbs now.
I tend to put on weight easily which is why I've always been reluctant to do this i was afraid id just get fat
Forget about isolation movements. Stick with just the big compound lifts: squats, deadlifts, bench presses, overhead presses. Don't lift to failure. Keep rest between sets to around a minute. If you're looking for a good beginners book on strength training, get Mark Rippetoe's Starting Strength.
Im in my mid thirties
I take in prob around 2500 calories everyday sometimes more or less
Im around 200 lbs now.
I tend to put on weight easily which is why I've always been reluctant to do this i was afraid id just get fat
Good weight and age.
I started at around 40 yrs old , at a weight of 180 lbs
Today I am 225 lbs.[ 42 yrs old ]
Forget about getting fat , as long as you build muscle , your muscle burns the excess fat.
As the others above said, just focus on HEAVY compound movements in the gym.
Squats
Deadlifts
Overhead Press
Bench Press
Rows
2500 calories is barley enough to start. I had to up mine tp 3500 calories. I DID NOT GET FAT. I ate clean carbs. [ Oats , Brown Rice , Yams etc.]
Split up your meal into 5 smaller portions.
[ Also up your protein intake to a 1:1 ,{ 1g : 1lb } ratio as per bodyweight ]
To broad of a question. Need vitals, current diet and training routines.
Basic stuff:
11-15 cal per pound, depends on metabolism
If under say 10% BF, no more cardio than 5 days at 20min. if over 10% more cardio at 85% of heart rate.
Eat clean - clean proteins, green vege's, brown rice/yams. This is this most important item, NOT training. Aanyone can work out, few can really eat the diet to be truely ripped.
NO over the counter bodybuilding suppliments, most are complete waste of monies. Real food is best.
Cardio first thing in the morning on empty stomach.
Do not over train with the weights, 5 days and 20-30 min is all it takes. Unless your chemically enhanced you will not recover in time for the next work out.
3500 calories is one pound of bodyweight.
There really is no secret, all those P90 type system and fades are a waste. Simple old basics work the best, these new fades are simply marketing gimics on old concepts.
Dont set to high of a goal. By this I mean, the bo flex guy, well he is on alot of drugs. Period. Pick a good reach-able goal. Very few, if any guys can be truley peeled ripped naturally. It takes years of diet, training, and knwoing your body.
Forget about isolation movements. Stick with just the big compound lifts: squats, deadlifts, bench presses, overhead presses. Don't lift to failure. Keep rest between sets to around a minute. If you're looking for a good beginners book on strength training, get Mark Rippetoe's Starting Strength.
What do you mean by failure? Is that the same as fatigue? And if so why wouldn't you lift to fatigue, I thought that was the best way for muscle growth?
Failure means until you can't do another rep. No, it's NOT the best way to build muscle. A lot is made of overtraining, but really overtraining is pretty easy to avoid if you just don't push your sets to failure. My best muscle gains ever were made on a routine where I worked out THREE TIMES A DAY! But I didn't push to failure so I never burned out or overtrained. Your muscles will recover much more quickly this way, and they have to recover for the muscle to grow.
Forget about isolation movements. Stick with just the big compound lifts: squats, deadlifts, bench presses, overhead presses. Don't lift to failure. Keep rest between sets to around a minute. If you're looking for a good beginners book on strength training, get Mark Rippetoe's Starting Strength.
+1
I'd suggest adding pulldowns, as a compound for the upper back, until you get to a point where you can replace them with heaves (pullups / chinups / call them what you will). Those "big five" exercises are what you need!
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So the fact that i put on weight easily shouldn't deter diet?
Also im reading alot here to do things like squads deadlifts etc instead of having a pecs day biceps day etc. can u mix both? I generally have a couple hrs to work out in the morning. could i go thru the squats presses routine than do a focused muscle group part?
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How to build muscle? 
