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2004/02/04, 01:57 PM
I'm new to this site and a have a few questins I haven't seen the answers to. I'm 6'1" 175lbs and look skinny as a rail. I don't gain weight. Ever. When I worked out in the past I would gain 10 lbs in a week and that'd be it, even if I was consistent with diet and program. I want to put on muscle mass, but not look like a lineman when I'm done. My questions are on some specifics
What % of max on each exercise should I do? How often should I test max?
Should I take supplements? I have in the past and they just made me sick.
What kind of diet for muscle mass gain? High carb? protein?
Thanks
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2004/02/06, 01:26 AM
okay, let me try this... first, if supplements make you sick, then don't take them... of course, make sure you're taking them right, though... now, 10lbs is A LOT of weight to put on in a single week...
um... the max % thing depends on your program, but i don't really go by the numbers myself... i max out on bench, squats, dead lifts and power cleans every now and then (every couple of months), but i don't really focus on that... the amount of weight i lift depends on teh exercise... but i usually do a heavy enough weight that i can do a clean set of 8-10 reps depending on the exercise... then i increase that weight whenever i can handle an entire clean set with that weight...
back to the supplements, for some reason... heh... um... if you're sure they make you sick, don't take them, but otherwise, i'd highly recommend you take them for maximun results (or maximun opportunity, anyway)... also, if by sick you mean you get farty and maybe even a diahrrea, then i'd say you lear to live with it... either that, or you should find a specific brand of supplements that you can deal with...
um..., the diet... you need 1 to 2 grams of protein per pound of body weight you have... that's crucial if you want to get muscles... muscles are basically made of protein and water, so take in the protein! and of course, make sure you drink as much water as you can fit in your blatters... the carbs... well, your diet is different than mine, but make sure you take in a lot of carbs one to two hours before you hit the gym... if you don't fuel your body before you work out, you'll just burn the muscles you have for fuel, thus defeating the purpose of working out in the first place...
um... other than that, i can only wish you the best of luck... be patient and work hard... if you have questions, just post them here... so yeah, that's it for today... later...
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2004/02/06, 11:45 AM
You're simply not eating enough. To gain weight, you have to increase caloric intake to exceed the amount you burn daily. That means eating 5-7 meals per day. You will never gain weight if you think that that you'll end up looking like a lineman.
FTs programs are based on the pyramid...increase in weights as the number of reps. decrease. Now, your target is to be able to perform the stated number of reps. in that given set. Can you do it using your max? Maybe, but doubtful...although it could be close.
Not sure how old you are, but you probably don't need supplements right now. Spend your money on food. As far as protein, you need about 1-1.5g per pound of bodyweight. In your case, you should be consuming no less than 175g.
Hope this helps...
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**_Robert_**
Pain is temporary; glory is forever!
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2004/02/06, 11:57 AM
theres no set % of weight you need to do.......as for maxs I don't like that, I prefere to do a max rep or just keep track with my reps and i pyramid my sets........say on squat my reps that I shoot for are 12x225 10x315 8x365 7x395 6x405 those are the reps I want but say I do 12x225, 10x315, 8x365, 5x395, 3x405 a few of those sets I didn't get all my reps, so my next work out I do the same weight and reps till I get all my reps and sets then i add 5 to 10 lbs......this way you build up strength and eventually your 8 rep will become your 10 rep and so on.........
for eating if you eat good clean food you won't gain fat.....you seem to be a very lean individual and have lil body fat, so you can eat alot and not have to worry about gaining much fat.......and cut the cardio or cut back to a minimal amount
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---andrew.......adversity causes some to break, but others to break records!
LEAVE YOUR EGO AT THE DOOR!!
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2004/02/06, 12:52 PM
Thanks guys. So go through the pyramid scheme? from 20-15-10-8? Thats roughly what Ft shows me to do for my workouts.
And if I was working out everyday, I would have 10lbs added on in one or two weeks, but I am following the program here so I have days to rest. So it might take 3.
But after those 10, I plateau. Now, I simply cannot eat 5-7 times a day. I dont have the time. What foods would be heavy enough in protein that I wouldnt have to worry about it? I eat a lot of sandwiches with lunchmeant for carbs, proteins, vitamins, and anything else with protein when I can, ie burgers or turkey or chicken.
Thanks for the advice
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2004/02/06, 02:17 PM
you have time man, if i have time you have time.....i work abotu 20 hours a week, work out, go to college full time, cheerlead for b ball games, practice 3 or 4 nights a week,,,,,you have time, make a few high proetin sandwiches caryy them with you in a cool, or your back pack whatever, kep a baggy full of protein mix with you at all times( just in case all you need is a lil water) or buy some protein bars, hell they don't ever go bad. No one ever said that gaining weight and being healthy was gonna be easy, if you want it bad enough you will find a way!
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---andrew.......adversity causes some to break, but others to break records!
LEAVE YOUR EGO AT THE DOOR!!
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