Muscle build up

[stevensteve]

Hey guys: Need some advise! How do I exercise to build up some muscle and bulk? I get to the gym 3/week. Been going since Christmas and started out with the maintanence. We do not have any kind of advisior and the strength has encreased as well as indurance but no muscle to speak of. My problem could be age (57) tall and thin, high blood pressure maintained with medication. Any ideas as far as diet, exercise like more weight less reps, and if possilbe any type of natural help. I do have a regiment of 2000units of L-Argitine, 120 units of ginko, 1/day of mega-man vitimine and 1000units of Vit-E. Let me know and Thanks in advance, Steve

[WillB7]

Hey Stevensteve,

I am 51, and like to work out and see some bulk results too :)

Can't give you much info, I just want to point out two things in general:

As we age our body tends to loose some of it's muscle mass. Also in oreder to build muscle you have to have a good balanced diet, and carefully watch your pre and post exercise meals to make sure your body gets enough proteins and energy to build muscle.

Another thing you need is a good exercise programme. If you go and just do what feels right you put yourself in danger of injury - and believe me I just had a bad back injury from getting too excited in lifting weights in the gym ignoring advice to work up gradually. And overworking your muscles without giving them the rest they need for growth will not bring you the results you want. So try to get yourself someone to guide you and help you build a good working plan.

Good luck

[UberGoober]

Progressive eating and big exercises.

1) Progressive eating...eat a minmum of 5-6 times a day. Each week, add maybe 50 calories to each meal (good calories--not junk food) and so train yourself to be eating more. You cannot gain mass without sufficient calories. I would advise against a vegetarian diet, and while there are many beliefs regarding the amount of protein necessary, it is my view that you should strive for about a gram per pound of bodyweight.

2) Big exercises. If you are wasting your time on machines, or little exercises like lateral raises, curls, etc... then you aren't going to go anywhere. Squat, press, pull, 3 times a week and do it hard. Put a deadlift variant in if you want. You aren't going to get big with little exercises.

[Tex3]

Uber's right - just do the big groups - chest, back, legs, maybe shoulders. Watch yourself to make sure you recover completely between workouts. If you don't, the next workout won't be very productive and you might try waiting two days in between. Soreness that occurs a day after the workout is a good sign, just let it heal up. Our bodies can lose muscle mass at night, more so at our age. Some cottage cheese before bed may reduce the loss.

Tex3

[vivace]

I am 46 and started weights 2 years or so ago. I overdid for ahwhile then cut back to 1/2 hour twice a week.--lots of rest. I have a totally different physique now...It actually looks great. I read somewhere that your bicepts/tricepts etc. willl not grow unless your back is built up. So I worked on my lats and back . This has proven totally true for me. My arms eventually grew at an amazing rate. Sit ups twice a week for about 5-10 minutes--do it right or you are wasting your time. I take a protien shake about a 1/2 hour after I work out. Try to sleep 8 hours and lots and lots of water. Simple vitamine for men. I was not trying to do anything but get firm and alleviate my lower back pain...it really transformed me in ways I had no idea would happen. Just do it. Slowly and consistantly. My weight stablized due to the metabolism boost. Good luck.

[stevensteve]

Problem is: There's no one to advise--Schedule is I have to go to the gym most of the time all by myself. Is there any web site that could advise how much weight to begin with and an increase or just something that might help? Thanks for the imput guys. I've on this site since the startup with Tom Hubbard for about 5 years and have gained 1 1/2" and fuller flacid just jelquing and stetching and those 4 vitimins. Web-site?

[WillB7]

Vivace,

Could you please describe a good back exercise that you recommend ?
I know I can find plenty of exercises on the web but there's nothing like a good one recommended by someone who's done it and seen good results as you did. Thanks.



Stevensteve,

I found a web site for you that offers a fitness program you can use. It has detailed info and consultation. There's a lot of free stuff but you can also join as a paying member if you want to:


http://www.global-fitness.com/strength/s_program.html?GHF_Session=e43e1c48d0dde63df075a09 ccf3dd338


Also read the "Weekly Fit Tip" of "The Global Health & Fitness (GHF) Newsletter ",
they tell you how to gradually increase your weights to optimize your gains:

http://www.global-fitness.com/news/NewsletterVol202.htm


Have a good workout and keep us update on your progress.

[Stubborn]

Originally posted by WillB7
Vivace,

Could you please describe a good back exercise that you recommend ?
I know I can find plenty of exercises on the web but there's nothing like a good one recommended by someone who's done it and seen good results as you did. Thanks.


Well I'm not Vivace, but I'm bored so I'll hook you up with a good back workout. Start off with some pull-ups, or lat pulls, for 3 sets going to failure(going to 10 if you do lat pulls). Hit up some seated rows for 3 sets of 10. Get on that t-bar and do 3 sets of 10(Don't be affraid to pile on the weight). Maybe finish off with some db rows(If you want to really burn out do light weight and do three sets with one arm right after the other *"No Rest"*)

[WillB7]

Hey Stubborn,

Thanks for responding, your sestion of back workout sounds great, but what I had in mind was something simple to exercise at home. I'll keep your program and use it when I hit the gym. Thanks again,

[stereomike]

I'm 22, I'm 6'3 and used to weigh 175lbs, now I weigh 200lbs and its mostly muscle mass that I've gained in about a year of lifting weights every weekday for 30 minutes and eating more food and more protein (whey protein powder).

I do one muscle group each day: chest, back, legs, shoulders, arms

I do a warmup type set of 10 reps, with weight that I could do 12-15 reps of. I do 3-4 sets adding weight each time, going down in reps and end up only being able to do 2-3 reps on my own, but with a spot I do 4-5 reps, and make sure the the spotter only helps me up with the weight. I let it down slowly on my own.

This has worked great for building muscle mass and strength, it has done nothing for endurance. I started max benching at around 150lbs, now I max at 225lbs.

I think the key is lots of food (protein and carbs), and the overloading (when you need help to get the weight up, but go down with it on your own).