Author Topic: Bulking Up Building Mass HELP!  (Read 5955 times)

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Offline myles

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Bulking Up Building Mass HELP!
« on: April 14, 2009, 11:16:37 pm »
I know this board is not very active but I wanted to go ahead and post here to begin with.
Try and stick with me here:
I have started T  and am currently on a little over a half dose for another couple weeks. I have always been a gym rat but now need to change my workouts. I have always tried to get as fit as possible as a women but now get to be a fit man.
I am trying to figure out what my set/reps should be, was doing 3 sets of 12 For adding muscle size I have read everything for 4 sets of 5 to 3 sets of 8 to 5 sets of 4 to sets of 6, so all over the place. Anyone have any suggestions? I am not trying to look like the hulk but would like to look good/fit/in shape. I really want to take advantage of the T to actually get something out of my workouts.
I have also cut my cardio down I am only doing about half an hour instead of an hour. But I still need to lose a few pounds so I am keeping a little cardio.
OK so here are my questions:
How many sets and reps should I be doing?
In order to gain the mass I will need to eat more than I burn and  eat a lot of protein, anyway to do this without gaining weight? (I do eat a ton of protein already)
Thanks Myles

"A life lived in fear is a life half lived"

Offline Dennis

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Re: Bulking Up Building Mass HELP!
« Reply #1 on: April 15, 2009, 01:30:01 am »
Keep the cardio, it's not good to be one-sided on the workouts. As far as protein, as long as it's lean protein, then yeah, eat lots. That means tuna, not fatty hamburger or fatty steak. Chicken breasts, boneless and skinless, grilled, are really good too. Don't skimp on veg either. You need the vitamins.

I was with a personal trainer for a year and his method was to do 8-12 reps. Find the weight where you can only do 1-3 reps and do 70-80% of that for 8-12 reps, wait three minutes, and do as many reps as you can (aiming for 8-12), wait three minutes, and do a third set with as many reps as you can. Also, work out different parts of your body on each workout day. Give your muscles time to heal.

Dennis

Annwyn

Re: Bulking Up Building Mass HELP!
« Reply #2 on: April 15, 2009, 01:43:43 am »
Every muscle works differently.

The triceps are made up primarily of fast twitch muscles for example, thus will be maximized by lower rep work such as heavy weighted dips and bench press, military press, etc.  That isn't to say they won't benefit from pump workouts and burnouts such as dropsets of tricep pushdowns and high rep sets of triceps extensions.
Likewise the delts aren't predominantly fast twitch, so a rep range of anywhere from 15-50 reps is appropriate: with proper form.  Same thing for gastrocnemius and the soleus.
The lats respond well to two rep types: maximum effort low reps and maximum effort high reps.  Weighted pullups, bodyweight pullups, lat pulldowns and seated rows are all you need for that.
Biceps are used so much in back movements that it's easy to, "overtrain" them if you're not eating and stretching enough.  I think the same as biceps either 8 reps or 15 reps is best.

Chest, that's something you want to hit up from every angle with as many reps as possible even if you have to drop the weight just to keep doing more.  Always flare the elbows to hit chest more and anterior deltoids less and always get a decent stretch on each rep without hyperextending the shoulders laterally.

Hamstrings respond best to low reps: deadlifts.

Quadriceps... those are years and years of work in ALL rep ranges and lots of calories.  My best results was when I was doing olympic lifting, snatches and clean and jerks.  2 hours of dynamic efforts: that means using about 60-80% of one's 1 rep max but doing it in a controlled motion as fast as possible.  It's easier on the joints and works on speed, contributing to total POWER of a movement, which is speed and strength combined.

Traps get hit from any overhead movement, deadlifts, and picking weights up and down, I really don't believe in isolating them and never have. 

I've trained quite a few people under those standards and always gotten excellent results:D

All in all, the two main differences between female and male fitness training that effect the results is one: training to absolute and complete muscle failure(men do, women don't) and food (men need to eat more, women eat less).

Offline myles

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Re: Bulking Up Building Mass HELP!
« Reply #3 on: April 15, 2009, 12:45:56 pm »
Thanks, Annwyn the detail about the different muscles is great I will print this out and come up with a new workout routine. I guess I am still stuck in the female eat less and don't go to muscle failure, I need to get over that asap.
Myles
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mina.magpie

Re: Bulking Up Building Mass HELP!
« Reply #4 on: April 15, 2009, 01:11:54 pm »
Basically, if you are training for strength, you go for intensity - so low reps, never to exhaustion, lotsa rest, and you lift at or near your maximum. To build muscle, you want to cause hypertrophy, which only happens when the muscle is overloaded, so you go for high reps, lotsa sets, little rest, aiming for around 80% of your one rep maximum. Specific technical stuff can get more ... well, technical, but yeah, just aim to exhaust your muscles three times a week and you should start seeing results (assuming you have plenty of carbs to fuel your workout and protein to use in muscle repair, so eat a good diet - google the "paleolithic diet" for a good approach)

Mina.

Offline myles

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Re: Bulking Up Building Mass HELP!
« Reply #5 on: April 15, 2009, 04:42:30 pm »
 I go for 15-50 reps of each exercise in that muscle group (1 long set). If I do 4 bicep exercises I want to do each exercise until I can't do it anymore. Then rest a little and move on tho the next exercise. Assuming by the time I hit the last one I will hardly be able to lift anything so should I change the one I start with every time so I am getting the same out of each exercise. Does this make sense. This way I am not always to tired to really do much on my last set of curls whatever kind they are?
Myles
"A life lived in fear is a life half lived"

Annwyn

Re: Bulking Up Building Mass HELP!
« Reply #6 on: April 15, 2009, 08:05:35 pm »
"Mina" is actually quite incorrect in her statements.  "Hypertrophy" is a general term referring to sarcoplasmic hypertrophy, in which the interstitial material in the fascia becomes loaded with carbohydrates and bicarbonates to help energize and buffer them for both short to long training sessions.  There's also myofibrillar hypertrophy which is lower repetitions, in which the "myofibrils" or actual strands within the muscle fascicles are trained not only to all flex at once(thus increasing efficiency) but also to quicken action response at the synapse to flex more powerfully with more total control, in other words POWER or STRENGTH(for some).

Both sarcoplasmic hypertrophy and myofibrillar hypertrophy are achieved no matter what rep range.  The thing is, not all exercises are designed for low rep max efforts nor are all designed for high reps.  Only perform exercises that have a simple, coordinated plane of movement for maximum effort exercises and save the ones that are possibly more accident prone for high reps.

Always switch things up, do high reps for two weeks then low reps the next, or switch it up every other workout so that you train to the max one workout and then push blood into the muscles with high reps the next workout.

Lactic acid, produced by higher rep training, is amazingly healthy for joints and ligaments.  High rep workouts going from exercise to exercise with little to NO rest that keep the muscle pumped with blood for 30 minutes to an hour have been associated with decreased joint soreness and abrasion as the high blood flow encourages the bursa to lubricate the joints.

Also, high rep training can be used for strength training.  There's a reason sprinting(which is technically a high repetition series of partial range of motion lunges) is incorperated into most olympic lifting routines, strongman routines, and powerlifting routines, the three sports on the planet most competitive in strength and power.  A very distinquished coach, Mr. Sommer, wrote about how he knew a gymnast who had never touched a barbell in his life and only did pullups and other calisthenic exercises utilizing extremely high reps deadlifted over 400 pounds on his FIRST gym workout.

Use it all, don't focus on strength training of you want to look like a man or you'll just end up another fat man who's only excuse to have any self esteem is that, "well I can bench more than you can."  At the same time don't turn into a musclehead who thinks he's ALL THAT because his arms are huge but he wouldn't last 30 seconds in a real fight because his heart would give out.

Balance, moderation, and above all determination are what you need to achieve your goal.

Get to it. 

Offline myles

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Re: Bulking Up Building Mass HELP!
« Reply #7 on: April 15, 2009, 10:36:22 pm »
Thanks. I just like the gym it is sort of "my time" the time I do something selfish for myself and also when I am at ease in a sense. I am definitely  not wanting to look huge I just want to be comfortable with myself and also I have been doing the same old stuff for so long, 3 or 4 sets of 10-12 or whatever reps. Really looking at this as an opportunity to change things up. Now that I can push things a little more I would like to do it.
Myles
"A life lived in fear is a life half lived"

Annwyn

Re: Bulking Up Building Mass HELP!
« Reply #8 on: April 16, 2009, 12:43:49 am »
Switching gyms is usually a great way to start over if you're in a larger city.  Find a place loaded with Hammer Strength equipment and freeweights.

Offline myles

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Re: Bulking Up Building Mass HELP!
« Reply #9 on: April 16, 2009, 11:22:59 am »
My gym membership is up in July so I plan on moving to a new gym closer to where I live. I will definitely look for the hammer strenght stuff, it is what I have to work out with now since I do not have a spotter at the gym.
Myles
"A life lived in fear is a life half lived"

Annwyn

Re: Bulking Up Building Mass HELP!
« Reply #10 on: April 16, 2009, 09:20:17 pm »
My gym membership is up in July so I plan on moving to a new gym closer to where I live. I will definitely look for the hammer strenght stuff, it is what I have to work out with now since I do not have a spotter at the gym.
Myles

Man up dude, with intelligent lifting you can lift to the max without a spotter.

Offline myles

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Re: Bulking Up Building Mass HELP!
« Reply #11 on: April 16, 2009, 09:36:31 pm »
Ha ha OK I will do my best but I am definitely feeling 40 lately. I have also tried to bench press too much in a gym once without a spotter and it was so embarrassing ! Now I can atleast use a bench press where I can 'save" myself if needed.I will do my best plus a few pounds and "Man Up" as much as possible.
Myles
"A life lived in fear is a life half lived"

Annwyn

Re: Bulking Up Building Mass HELP!
« Reply #12 on: April 16, 2009, 09:46:02 pm »
Ha ha OK I will do my best but I am definitely feeling 40 lately. I have also tried to bench press too much in a gym once without a spotter and it was so embarrassing ! But I will do my best plus a few pounds.
Myles

It's not about the weight.

I used to be a major bodybuilder and one of the biggest dudes at my gym and I felt no shame in loading up a 25 on each side and benching 95 pounds for like 30-40 reps just to pump my chest up so much it felt like it was going to explode.

Offline Jay

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Re: Bulking Up Building Mass HELP!
« Reply #13 on: April 17, 2009, 05:36:32 am »
Annwyn,

I remember seeing a picture of you hopefully I am right.. with a really toned body. A body I would love to have.

I am new to this body building thing, and I have never been a member of a gym as I used to walk 14-15 miles a day and was never as over weight as what I am now.

I want the nice arms and the flatter stomach but I don't really understand what you mean by the high reps or low reps What does reps mean??

I have a weight bench at home, with different sized weights. Its just getting the guidance on how I can improve certain areas of my body and the best way to do it all.

I don't eat chicken or tuna as I can not stand it. So what other foods are better?
I live in the middle of no where so getting to a gym is about 60/90 minutes away. 

(By the way I am on T have been for 11 months now)

Sorry to over take your thread Myles. Just seemed pointless making a new one.

Jay



Offline myles

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Re: Bulking Up Building Mass HELP!
« Reply #14 on: April 17, 2009, 10:01:05 am »
GO for it Jay, Annwyn is definitely the one to ask.
Myles
"A life lived in fear is a life half lived"

Annwyn

Re: Bulking Up Building Mass HELP!
« Reply #15 on: April 17, 2009, 03:05:25 pm »
Annwyn,

I remember seeing a picture of you hopefully I am right.. with a really toned body. A body I would love to have.

You mean these?

[Image Removed]

Offline Jay

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Re: Bulking Up Building Mass HELP!
« Reply #16 on: April 19, 2009, 06:26:59 am »
Thanks Annwyn. :)

Jay



Alex_C

Re: Bulking Up Building Mass HELP!
« Reply #17 on: October 13, 2009, 10:46:02 pm »
Wow you guys and gals know a LOT. I like to think I'm built like Anwyn there but I seem to have a little layer of fat on top, I have the size, it's just under some fat I'm trying to slowly melt off. I can always go out and run that'll do it!

T is helping me a lot, the funny thing is, it's making my shirts all fit a bit funny, shoulders take up more so there's less "tail" to tuck in, I need to go to men's small and give up my addiction to kids' Large shirts.

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