I used to lift weights alot, will I gain muscle back faster than those who are starting from scratch?
927337
yes because muscles do have memory and when you start workout out again you shoudl see a nice fast change in appearance in the first few weeks.\n\nNo its not bad to do cardio after lifting. Its never bad to do cardio period. However the rule uof thumb is to do the one you hate the most first so you get it out of the way.
797797
Yes, you'll need rest, but also: avoid stress, get plenty of food (flip that RDA pyramid around so you get more protein and vegetables --you need them to recover), stretch your muscles.  Cardio is great in between workouts, but like anything, don't over-do it.  Depending on your age, how fast you recover, how hard you lifted, etc, it may take a day to recover or even a week per muscle group.  Just watch it and see what happens, then you'll know what works best.
927903
To your muscles, they do not know if you are pushing or lifting your body, a big rock, or even a set of weights. WEIGHT is WEIGHT.\n\nWhen you exercise to failure, your muscles are simply worn out.\nIf you exercise AGAIN, the same day, after you have worn out your muscles, you are damaging your muscles, not helping them.\n\nIf you want to get good results; do your exercises, and then rest a day before you exercise again. The muscles grow stronger and healthier when they are resting, not when you are exercising.\n\nNOW for the difference with calisthenics and weightlifting. \n\nWhen you do weightlifting, you can choose how much weight you are lifting. When you do calisthenics, or even pushups, the amount of weight you push against or lift, is based entirely on the weight of your body. You cannot add weight, or take weight away.\n\nSoooo, if your are not physically fit enough to push or lift against your body weight, you strain and sprain yourself into injury. With weights, you can CHOOSE how much to lift and avoid injury if what you want to lift is too heavy. Simply cut back on the weights.\n\nBottom line, weightlifting will take you further, with rest included, than any other exercise.
38641
Be very careful not to jump into lifting real heavy weights, because you can really hurt yourself if you haven't done it in a while.  Work up to it with the running/biking (watch knee joints for pain), and you should be able to gain back your former strength in gradual steps.
631521
Here's one! I gave this answer to someone else a while back:\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\nAfter a while you can move up into heavier workouts. Hope this helps!
1167230
You have the exact right idea. Just hit the weight room, don't do the same parts every day though, your muscles need time to recover. Example, if you are going to lift every day, do upper body one day, and then lower the next. Buy protein at Costco if you live near one becuase it is pretty cheap there and you get alot.
120733
Lifting weights is by far the best way to build muscle.  Lifting heavy weights for a few reps is better at adding size.  Good luck.  I don't know how old you are, but keep it up...don't expect a few weeks to get you there.  You need to workout every other day so your body can build.
814069
if you are 105lbs...you probably have a really fast metabolism and will need to get a lot of protein in your diet...i would suggest getting whey protein and taking this after going to the gym.  whey protein isnt any kind of steroid or creotine or any of that crap, its just protein...and its what you'd need to if you want to increase your muscle mass.  with that said get to the gym and do lifts focusing on those muscle groups, bench press is definitely one of the best for your chest and theres any number of exercises such as curls you can do for your biceps.  if you can get a friend to lift, i would definitely suggest free weights over machines, but if its just yourself then machines would probably be ok.  keep in mind that to increase muscle mass and make yourself stronger you want to do fewer reps with each set and rest between sets. if you have fine strength but just want to tone then do more reps with less rest between sets.  finally, dont just do chest and biceps. definitely work your triceps and shoulders if you want to have good arms...also dont forget about your back and legs. get a routine that incorporates most of that, and lift 1 or 2 muscle groups a day alternating routines.
148706
You could use creatine and HMB. Three day a week full body programs are good if you increase the weight on your lifts by 10% every 1-2 weeks.
750909
if your a beginner you really should start on the machines to build up your strength first. at least for 2-3weeks.
483623
lift weights. it really works!
938472
do a lot of repitition with small amount of weight...when you increase the weight you build muscle...
319173
Start doing   weight training.
158350
working out anything for more than 45 min is a waste of time because you end up destroy your own current muscles for energy, and also leads to overtraining which will also waste your muscle and prevent them from recovering thus will not build you any new muscle. \n\n\nnow here is the way to build muscle properly and increase the speed in which you will gain them:\n\nthe secret to gaining muscle is to shock your muscles every work out. this can be done in the following ways:\n\n-changing the order of the exercise each work out\n- changing the speed at which you lift the weights, slow or faster\n-super sets which means doing two or more opposite or same body part exercises\n- giant sets which means no rest between all sets performed for a specific body part\n- negatives which means lowering the weight very slowly after one rep\n- stripping which means lifting the heaviest weight you can to muscle failure (when you can lift it anymore) for no more than 6-8 repetitions and then going to a slightly lower weight + repeat\n\nthat's only a few ways to shock your muscles into growing. Muscles have a memory so you must vary and change your routine and shocking methods constantly.\n\nalso there is the diet component:\n\nproteins: make sure you eat a palm size protein portion every meal, which should be every 3 hours that you arent sleeping and do not eatt 3 hours before going to bed to prevent food from metabolizing into fat.\n\ncarbs: 2 clenched fists is the ideal portion\n\nfats: olive oils, flaxseed oils, peanuts, almonds, no more than 10-12 or a table spoon per meal for the oils\n\nmake sure you do not work the same muscle groups within 48 hours or 2 days to give them time to recover and grow.\n\nmake sure you sleep at least 8 hours, as much of the recovery occurs during sleep.\n\nmake sure you eat no more than 1 hour after your work outs\n\nmake sure you have a protein shake before going to bed, no other food if possible \n\nthrow junk food, alcohol, and other tempting food in the garbage. \n\nkeep your training to 3 sets of 6-8 repetitions per exercise@ 3 exercises per body part\n\nany more question, visit this excellent site bellow, and good luck
1068837
When it comes to biulding muscle it all comes down to Form and diet... you can exercises 10 hours a week but if you are lifting wrong... using the wrong weight... You might be lifting wrong... If you want to see results higher a trainer that's your best way for success. But if that hasn't worked for you it might not be in yor genetics... I have been trying to years and have come close to looking good but it doesn't seem to work out for me either and I can't afford to keep paying for training either.
273891
You might be doing a little too much. Especially if you are talking about gaining muscle mass. Gaining 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\nAfter a while you can move back up into heavier workouts. Hope this helps! I used this answer once before to help somebody else!\n\nSource(s):\nBodybuilding 101 by Robert Wolff\nSuper Squats by Randall Strossen\nStretching by Bob Anderson\nThe Education of a Bodybuilder by Arnold Schwarzenegger\nArnold Schwarzenegger's Encyclopedia of Modern Bodybuilding
1176838
It is fine as long as you remember that it is the repetitions of a light weight that will increase your muscle mass.  Like 300 reps of 10 pounds.  Don't try lifting heavy weights as you may damage yourself.  Good luck