i have been told that by doing weightlifting by doing high reps but low weight is the best way to bulk up muscle. is this true? and if now how is the best way?
132268
high weight leads to bulk
212981
Obviously, you want to gain muscle. In order to do that, you must train them using heavy resistance. The rule of thumb is, in order to gain weight, you must eat more calories than you burn. I'm willing to wager that you're a tall skinny guy, correct? So your metabolism is probably very fast and you have a hard time gaining weight. I recommend doing barbell curls and/or close-grip chin-ups (palms facing your face). Your goal is to do 3 sets of each exercise, with a weight you can handle for no more than 10 repetitions. If you can do more than 10 repetitions, add more weight. Using barbells or dumbells may be easier for you to use, in the beginning, opposed to body weight exercises like the chin-up. However, you should still try to implement the chin-up. It develops good biceps strength and size as well as good upper back stength and size. The most efficient way to gain weight, is to incorporate the squat, deadlift, and bench press. These are movements refered to as, compound movements. The reason is, they stimulate multiple muscle groups when you perform them. The more muscle you stimulate, the more growth potential you have. So eat a lot of good quality food like: rice, potatoes, green vegetables, fruit, eggs, lean meat, and nuts. Learn to read food labels to know how much energy/calories are in the foods you eat. Start eating about 3000 calories a day for the first week. If you're gaining weight, keep the calories the same until you stop. If you're not gaining weight, add 500 more calories. It's reasonable to add 1-2 lbs/.5kg-1kg per week, of body weight. Good luck!
620102
i don't think what you're doing is enough.  people who wanted to build muscle use like 50 lb weights.  increase your reps just a little bit more and you should see results.  not too much, though, or you'll break your arm
219869
The largest muscles in your body respond the quickest. Your glutes, chest legs back. \n\nStart a weight lifting regimen. Know what you are doing first. Its not as simple as it looks. You need to consider your diet and supplements when resistence training. Get a training session at the gym and make a workout with a trainer. If you cant afford that, go to your local library, there are massive books on the shelves that will show you step by step and pictures on how to get what you want. \n\nAlways work one set of muscles one day and then give them several days in between to heal. When lifting weights you get microscopic tears, those tears need time to heal properly. If you go back to work a certain muscle group and its still sore, dont do them yet. \n\nDiet. You are going to need good proteins. How much you need will depend on your body weight. It is absolutely vital you consume enough proteins when resistence training. They are the building blocks for all new cells. \n\nCarbohydrates. Watch those. altho its been said for years that weight lifters need massive carbs, they dont. This is a myth, dont let someone tell you different. Ive studided this area and fitness for years. You can however consume more carbs in a day than the usual lay person who doesnt engage in weight lifting. Make sure you are making these carbs complex. Whole wheat, not 7 grain or honey oat , but whole wheat %100. Lots of good veggies and lean meats good proteins. I cant recommend enough a good protein shake thats low carb. \n\nSupplements. Its imperative that you take a damn good multivitamin. Also you will need other supplements to help you along given your strain on your muscles. Make sure you take some creatine before you workouts, look it up and see how much you need for you. It helps with muscle wasting and keeping energy to your muscle cells. \n\nDetoxify your body. Take a good garlic supplement, this is excellent for health. Its also a natural antibiotic. I take a multivitamin called *alive* its got more than just vitamins and minerals. It has algae and mushroom complexes, fruit and veggies complexes extra B vitamins you will definitely need and so forth. \n\nGets lots of sleep. Your muscles need time to heal. Sleep will be one of your saving graces. \n\nsomething else to consider here. WHen athletes lift weights, they sometimes think its best to consume a quick protein shake that has mass carbs in it. Dont do that. Lots of sugar/carbs will directly stop, I mean literally halt your human growth hormone in its tracks. Without your human growth hormone , your muscles will not heal properly. You get HGH from strenuous exercise and stage 3 and 4 sleep. Get lots of sleep.
470101
ok...\n1.. training when u young and your body still growing you will f up your body and stunt your growth...\n2. the only way to increase muscle mass is to eat protein... beans, fish, tofu etc etc...\n3 after training make sure u get some zinc in to repair the nerve endings\n4 get a proper training schedule to maximise your time in the gym\n5 eat 5 times a day to keep your matabolism up and going\n\nthat all i could think off!\n\nhave fun!
581715
Here's are two answers I once gave other people:\n\nGaining muscle mass is a combination of exercise, nutrition, and recovery. If any one of those is out of whack you won't experience the best possible gains. In some cases you won't see any.\n\nMy advice would be:\n\n1. Cut you workouts down to three full body workouts a week. Either Mon,Wed,Fri or Tues,Thurs,Sat. This schedule will allow your muscles to recover and grow. Remember to increase the weight on all your lifts by 10% every two weeks. Try this for about six months. \n\n2. Get a gram of protein for every pound of bodyweight or your lean body mass. Try to get it from lean sources. Eat about six small meals per day.\n\n3. Try creatine and HMB.\n\n4. Drink plenty of water. If you divide your bodyweight in pounds by two that is the number of ounces of water you need to drink in a day.\n\n5. Remember to stretch.\n\n6. Do at least a half hour of cardio three times a week. For some fun cardio take up a martial art like Karate or Tae Kwon Do.\n\n7. Take a good multivitamin.\n\n8. Find out what your body type is. Are you a mesomorph, endomorph, or ectomorph? Are you a combination of any of these. These bodytypes determine how you should workout. Look them up on www.bodybuilding.com for a full explanation.\n\n9. Get as much quality sleep as you can. Eight hours a night is good. You grow while you are sleeping.\n\nHere's a sample three day workout:\n\nWORK OUT PROGRAM \n3 X WEEK\n\n\nLEGS\nSquat 3x8\nStraight Leg Deadlift 3x10\nStanding Calf Raise 3x10-15\n\nCHEST\nBench Press 3x8-10\nFlyes 3x8-10\n\nBACK\nPulldown 3x10-15\nBent Over Rows 3x6-10\nDeadlifts 3x10-12\n\nSHOULDERS\n\nMilitary Press 3x8-10\nUpright Rows 3x10-15\n\nBICEPS\n\nStanding Barbell Curls 3x10-12\n\nTRICEPS \nLying Tricep Extensions 3x10-15\n\nSTOMACH\n\nCrunches 3x50\n\n\nMon., Wed., Fri. or Tues., Thurs., Sat.\n\nEvery two weeks increase the weight on each exercise by 10%. If you can’t don’t worry about it. Keep trying until you can.\n\nBe consistant with this kind of routine for about 1-2 years straight before you move into heavier stuff. Trust me....this is more than enough for your age.  A while you can move up into heavier workouts. Hope this helps!\n\nIf heavy weights bother you or  you are worried about stunting your growth here is another routine you can do:\n\nUse some 10lbs dumbbells to work your biceps. Do like 3 sets of 25-50reps Mon, Wed, Fri or Tues, Thurs, Sat. Get yourself a good jump rope too and use it daily for around 10-30 minutes. Do the following program of bodyweight exercises everyday. \n\nHindu Squats\nHindu Push-Ups\nBack Bridge\n\nTry to go 25-50 hindu squats with the goal of 500 eventually.\n\nTry for 25 straight Hindu Push Ups with the goal of 100-200 eventually.\n\nGo for a 30 second Back Bridge with the goal of reaching 3 minutes.\n\nFor a detailed explaination of these exercises go to www.bodybuilding.com and do a search. Or purchase the book Combat Conditioning at www.mattfurey.com .\n\nFor your abs do 3 sets of 50-100 crunches daily.\nFor your biceps get two 10lbs dumbbells and do 3 sets 20-50 reps three days a week (Mon, Wed, Fri or Tues, Thurs, Sat). You can get the dumbells from a sporting goods store like Dunhams or Sportauthority.\n\nHope this helps! STAY AWAY FROM STEROIDS!!!!!!!
484908
whey protein powder and a multivitamin really....ive learnt (by experience) that most others are just a waste of money...you just need to ensure you're getting enough protein to heal your muscles, and a good multivitamin just for the sake of it.....i also take a zinc supplement to make sure my testosterone level is high enough, and a magnesium citrate (300mg) pill to relax muscles..dont bother with most of that fancy stuff....creatine will add some bulk though....but yeah, vitamin+protein would be adequate
551787
The kind of results you are looking for take alot more than a month or two. But don't be disappointed. Keep with the workouts! But there are a few things I can share with you.\n\n1. Diet is very important. Eat a well balanced diet and use suppliments sparingly. There is no magic "Muscle in a Jar"\n\n2. Rest often gets sacrificed in the quest for bulk. However many studies have proven that rest, not just sleep, but time off the lifting has increased muscle growth. like 4days on 2days off. \n\n3. Low weight with high reps will build stamina and give a temporary puff up. Heavy weights will build bulk. Mix up your workouts. do a set of whatever weight you can do 10 of then 2 sets of a lighter weight until you fail (can't do anymore)\n\n4. When working out DO NOT have more than 15 seconds between sets of any exercise from teh start of the workout til the end. Once your heart rate starts to drop the benifits of the workout will be lessened. It's a blood supply thing. Don't mess around! having a full minute between sets is not going to be productive. Workout or go sit on the couch and watch TV.\n\n5. Since you are only 17 you body is still growing in other ways and thus the gains you seek may be slowed. Body building is not a young man sport. Don't over do it!! It won't help, and it may even hurt your development.
676647
You need to lift heavier loads which means you'll not get much reps out of it, but it will help you bulk up.\n\nLighter load w/ high reps makes the cuts and definition for muscles.
468000
If you are looking for 1 single exercise to help you gain muscle mass, I would say pushups are the best.  If you are asking this because you are trying to look good, mix in some bicep curls too.  But if you are just trying to gain size and to better defend yourself, pushups are the quickest.  Start with sets of 15 and increase to sets of 50.  Do 4 sets every day.
162093
Sounds like you are a hard gainer which means it doesn't matter what you do or what you eat you will have a hard time gaining some weight...just like me.  Not to worry for even though we can't bulk up we can be very cut up and toned out.  You'll need to get into weight training doing simply compound movements: chest - bench press, shoulders - shoulder press, back - lat pull down, traps - shrugs, biceps - preacher curl, triceps - tricep push downs, lower body - squats, abs - leg raises.  Program should be to work on your chest/triceps together on one day, back/biceps the next, shoulders/traps the following day, and legs on the last day before taking two/three days off to recuperate.  You can perform leg raises every day to work your abs.  You can work with heavy weights to transform your body or light weights to tone up but always take in proteins or your body will cannibalize itself and start using its own proteins in the muscles causing you to lose weight.  Taking amino acids w/ every meal, multi-vitamin daily, and protein shakes before bed time to feed the body as it sleeps are recommended and those supplements are cheap and readily available anywhere including Walmart.
380155
When you work out with weights, only do it a couple of times a week.  Also, use a low amount of weights and high amout of repetitions.  This will increase your strength and build lean long muscles, as opposed to do high weight low reps which builds muscle mass.  Make sure you always stretch too.  People forget this and it can really hurt you if you don't.
283604
Not even Arnold was perfect so you may want to stop worrying about it; however i thnk the concensus among modern weight trainers is that to build muscle mass you have to focus on forcing the muscle to fully contract during the 'pump' phase - usually attained with high weights low reps HOWEVER different people may find different methods work better.  Also give adequate time between sessions to allow the muscle to rest - overworking muscles have proven to produce LESS mass not more.
99006
hit the gym, do core excercises like heavy squats, deadlifts, benchpress. those are the 3 main mass building moves. Make your diet high in protein and low in fat. you should be eating at least 1 to 1.5 grams of protein per pound of bodyweight per day in order to gain muscle.......good luck
346424
They build both, to really build mass you will also have to add calories(mostly protien) to your diet.\n\nThis link gives a pretty thorough dumbell workout. You probably need more than one set of dumbells to have the most effective workout. \n\nhttp://www.muscletech.com/TRAINING/DUMBELL_WORKOUT/All_Dumbell_Workout.shtml
260259
Don't just lift for a little bit with your arms each night... your actually breaking down the muscle because it's being overtrained not being able to heal before your working the muscle again the next day.  Do more than lifting the weighs with your arms you can get a decent workout with a set of dumbbells.  Work one muscle group a day.  High reps 15ish and 3-4 sets per technique used.  like squats, lunges, reverse lunges, hammer curls, curls, dumbbell overhead extentions here is a good list of dumbbell workouts just keep high reps for building lean muscle http://www.bodybuilding.com/fun/mraz4.htm\nIts not just working out to loose weight a huge thing to stress is your diet. An unhealthy diet and the best workout in the world will never matter. Here are some things to try.\nDrink water if your doing cardio or working out weigh yourself prior to working out, drink water or watered down protien mix during the workout, and weigh yourself after. Drink 1 liter of water for every LB that you've lost in sweat. Non workout days drink 1oz for every lb of your bodyweight aka 200lbs drink 200oz throughout the day. Keeping well hydrated can make you lose access water weight. I suggest drinking green tea or taking EGCG to boost your metabolism, block some calories intaken, and helps in fat oxidation. Keep your workouts 1-1.5hrs and cardio 30-45 min. Overdoing your workouts boosts your body's production in cortisol a fat storing hormone. Vitamin C and Omega 3 fatty acids help fight cortisol. I also suggest taking a multi vitamin centrum is one of the better brands. With your diet eat 4-5 small meals a day instead of the 2-3 larger ones. This will boost your metabolism as well. Be sure to eat clean foods and stay away from sugar and starches. Here is a good grocery list with healthy foods http://www.bodybuilding.com/fun/stella9a... I cook in bulk so i can just refrigerate already cooked food so its easy and quick. Makes it easier instead of being crunched for time and end up getting fast food. If you feel the need to snack try to snack on protien enriched food so its more filling and a lot more healthy. As a last resort you can print this picture up and put it on your refrigerator http://www.dietdummy.com/gifs%20&%20jpeg...\nOh and working out and cardio in the morning burns more calories throughout the day vs working out in the evening and going to bed hours later. Helps wake you up as well and not worry about crunching time at the end of the day to get in the gym or out running.
218569
The best is to not do steroids at all. The real way to get what you desire is to hit the weight room and do the work.