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2003/06/04, 03:52 PM
I have been on the gain muscle mass plan and i think ive gained but not as much as i would like So I guess I need to eat more. Should I try doing less reps with heavier weights (I follow my workouts to a T) Chest for example is 16/12/10/8? Also i read that i would have to eat like a hawk.. But i don't want to gain tons of weight trying to gain mass or should i gain it then go on a fat loss diet? my body fat hoovers at 13% I kinda still have my stomach at week 12 but i have kinda negelcted my ab program. So if i start back up on my abs and work them out 2 or 3X a week will it tone it up and take away my stomach? Or should i focus just on gaining mass now and worry about abs later. Sorry for the long post when i read sites on the net i get confused and filled w/ questions....
thanks for any help anyone can give me about anything in my post lol
Rob
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2003/06/05, 03:30 PM
First question, I think it was the first question, yes you should do more weight with less reps to get the results you are after. As for the abs, I had the same problem. I cut down on the calories a little and added more weight to my ab workout. Seems to be working well. I'm sure a lot of people would disagree with the cutting calories idea, but it seems to be working.
Hope this helps.
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2003/06/06, 01:39 PM
take a look at my post it has some thoughts.
http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=0&t_ix=2722
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2003/06/06, 09:23 PM
Here is one of my earlier posts that should help some--
First of all in my opinion if your going for mass, it is counterproductive to do cardio. Secondly, it is impossible to gain mass unless you are consume more calories than your body currently needs. With these two things taken in consideration the question still remains, which is the better way. This would depend on many factors including current level of finess body fat goals & current %, & also training goals(is the mass for cosmetic or functional purposes?) However for now I will list some tips for gaining muscle while maintaining bodyfat. Don't overeat- although an exess of calories is required for tissue production it will also increase BF levels, you should only consume about 500 more calories than your body requires for maintanence per day. consume about 1gram of protien per pound of bodyweight per day- this will ensure that adequate amino acids are availible for tissue repair & growth. supplement with creatine monohydrate- taking 5-7 gms per day (without loading phase) has been shown to effectively stimulate lean mass gains. Most inportantly make sure you divide your calories between at least 5-6 meals per day- this will ensure that you have adequate amounts of nutrients availible and also helps to optimize hormone levels. As far as training goes the best way to stimulate growth is to use sets of ten reps with less than one minute inbetween sets and also to make training sessions less than an hour in length. Remember that you probably gain a lb or two of fat while trying to bulk up but with 5-10 lbs of new muscle it will only take a week or two to get rid of afterwards. hope this helps.
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\"Knowledge & persistence is all one needs to succeed\"
---Patrick L.
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