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*~ Tips for muscle gain... ~*
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asse91
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« on: August 20, 2011, 09:10:54 PM »
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Hey

Im a guy that is having a hard time gaining muscle, cant really gain a lot of weight without eating huge amounts of food and it feels like I have to train twice as hard to see any result.
Some people have the genetics and form to become body builders if they wish and others are like me which is naturally slim so I can only have a certain amount of muscle volume.
Now I dont want to become a body builder of course but I just want to reach my potential for my body type.
The tip I got so far is to train with really heavy weights, so that I can just lift the weights a couple of times and repeat. If I were to lift normal or light weights I would only develop smaller sized muscles instead of the bigger ones I wish to have.

(sorry for my bad english, im tired   Cheesy )
Thanks
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simon11
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« Reply #1 on: September 14, 2011, 09:04:35 PM »
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Try pushing big weight (10% more than your normal weight) then train to failure. Go for 3 sets 6-8 reps, 5 or 6 excercises on one muscle group.

In your next session, try lower weight and high reps e.g. 5 sets 15-20 reps.
This keeps the body guessing and helps it develop lean muscle.
Ensure that you are consuming enough protien and water throughout your day. For every lb of body weight consume the same amount in grams of protien.
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« Reply #2 on: October 19, 2011, 11:22:24 PM »
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some supplements help too, I used Whey protein and I saw results no later than 3 months
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« Reply #3 on: October 20, 2011, 06:43:45 AM »
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You don't need supplements and you should not train to failure. Varying the sets and reps to keep your body guessing is nonsense. There are no tricks to gaining muscle. It's very straightforward: lift heavy and eat. That doesn't mean it's easy.

Google "Starting Strength". It's a book. Bootleg pdf versions are around if you know where to look. (I suspect you do.) Read it. The whole thing. Read it again.

Do the big 4 barbell lifts it recommends: squats, presses, deadlifts, bench

Do them heavy. Do the sets and reps as Starting Strength recommends. Don't vary the program until you outgrow the program.

Eat. Then eat some more. Get much more than just enough protein.

You will see gains. But it won't be easy.

There are no tricks. It's work. But it's worth it.
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« Reply #4 on: November 11, 2011, 02:56:09 AM »
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hellooo!!! thanks
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girdle_lover
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« Reply #5 on: February 20, 2012, 01:59:30 PM »
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plenty of lean protein
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« Reply #6 on: December 20, 2012, 11:39:10 AM »
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Hey

Im a guy that is having a hard time gaining muscle, cant really gain a lot of weight without eating huge amounts of food and it feels like I have to train twice as hard to see any result.
Some people have the genetics and form to become body builders if they wish and others are like me which is naturally slim so I can only have a certain amount of muscle volume.


I don't think that's true, and you are doing yourself no favours if you tell yourself it is.  Gaining muscle is just hard and slow, end of story.  I think the best approach would be for you to learn the basic compound lifts:

Back squat (do FULL squats, ass to grass)
Bench Press
Pendlay Row
Deadlift
Overhead Press

Start with an empty barbell (if you need to to get the form right) and progressively add weight each work-out or each week (depending on how often you train and how quickly you can recover.)  Increase the weight in the SMALLEST POSSIBLE increments (which will be 2.5kg, or 1.25kg a side, in most gyms.)  A solid 5x5 workout three times a week would be an excellent starting place for strength.

Eat a balanced diet, and take a protein shake immediately after each workout if you think it helps.  You don't really need a massive calorie surplus to gain strength/muscle as a beginner - just enough is just right.
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jnkig8
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« Reply #7 on: February 22, 2013, 07:11:04 AM »
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There's some great advice here!!  For me, the secret to gaining weight (I'm naturally 'skinny') was to work hard about 5 days / week.  I used martial arts and put on about 25 pounds of muscle in 1 year.

As others have said - no substitute for 'hard work'.  Train smart, and I promise - you will see results!
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« Reply #8 on: May 29, 2013, 02:16:18 PM »
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Lets not forget a well rounded recovery drink after each workout to help insure maximum muscle healing so the next day you wont be sore as hell Tongue
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« Reply #9 on: March 05, 2014, 08:14:36 PM »
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You want to get then you need to eat big and train big.

You can go on a lean bulk or a dirty bulk. Lean meaning eating clean and low fat or dirty bulk which means you just eat anything.

You probably want to start eating about an extra 500 calories over maintenance and if you aren't putting on weight then up your calories. You want to lift more weight and less reps as well.
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« Reply #10 on: August 01, 2015, 10:20:51 PM »
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Have you actually eaten enough before? Did you actually calculate how much calories per day? Chances are you didn't even eat enough. If you did, then continue. There's no other way.
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