Best method for gaining muscle?

  • nsnhjkj

    Posts: 11

    Oct 20, 2011 5:59 AM GMT
    After a shaky couple years of not working out consistently I finally joined a gym about a month ago...

    I am naturally a skinny guy that has a hard time putting on weight and muscle. I understand that I need to up my calorie intake and eat high protein foods...I understand the diet part really well... The thing I want to build most is pecs. I have pretty good abs and arms already...

    My question is how I should be working out...

    I've been doing this:

    Mon, Wed, Fri.
    Bench Press, Fly machine, Bicep Curl, Free weights (working biceps)

    Tues, Thurs, Sat.
    Triceps Press, Lat. Pull down, Row, Shoulder press.
    I do 4 sets of 5 reps pulling as much weight as I can.

    At the end of the workout session I do as many situps as I can...(about 100).

    I rarely do anything with my legs because I have knee problems and my legs already look pretty good.

    I also realize that using machines doesn't achieve the results that free weights do... but I really don't like the free weight room and the machines are so simple and safe to I'm okay with it. I'm not trying to get macho buff, I just like to have some substance. After I gain some muscle I plan to get lean again.

    Does my workout plan sound good?
  • Pepsic0la

    Posts: 145

    Oct 20, 2011 11:25 AM GMT
    You need to be doing Triceps when you're doing chest (pushing muscles) and bi's when doing your back (pulling muscles)

    also i would suggest doing something different mwf, you're routine would bore me after 2 weeks. Split it up


    Monday - Bi's,Chest

    Tuesdays- Shoulders Core

    Wednesday - off

    Thursay - Tri's. Back

    Friday - (would normally be legs buutt...) Maybe a light total body day

    You don't want to workout everyday dude - you'll see no gains. Your muscles grow while sleep.
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    Oct 20, 2011 1:01 PM GMT
    Do the workouts here, or at and eat lots of protein.
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    Oct 20, 2011 1:45 PM GMT
    Mmm, there isn't a specific routine you "need" to be doing. There is a philosophy of gaining you need to adopt.

    1) Variety: Don't do a single routine of moves for more than 8 weeks. Your body gets used to it.
    2) Variety: Don't do a single rep range for more than 8 weeks. Your body gets used to it.
    3) Variety: Don't go to the gym with a predictable frequency for more than 8 weeks. Your body gets used to it.
    4) Variety: Don't do all of the same kind of exercise (freeweight, cables, machines, bodyweight...). Your body gets used to it.

    I have 3-4 different lifting routines that I cycle out every 8 weeks. Sometimes it's like what Pepsic0la says above: a push/pull grouping with 2 on days and off day, 2 on days, then an off weekend. But after 8 weeks of that, I switch off from complimentary muscle grouping to opposing muscle groupings: I'll do Chest/Bis, then Back/Tri, for instance. And while the ideal range for gaining muscle is 5-10 reps or thereabouts, you can't stay there... your body adapts. After 8 weeks I go lower reps into the Power range or higher reps into the Endurance range to make sure I'm always improving. Finally, while there is always a danger in overtraining, you can have one 8 week routine where you go to the gym 6 days a week. I'm in that kind of routine now and it's really working for me. Until my next cycle, where I'll probably go to a 4 day split (3 days on, 1 day off... There's no reason why our routines have to follow the 7 day schedule).

    Hope that helps!
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    Oct 20, 2011 1:47 PM GMT
    Oh, and PS: rest. Have a day or two of rest worked into your routine, then before cycling out have a full week of either total rest or very light maintenance exercise. Your body needs a breather and you'll come back even stronger than before.
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    Oct 20, 2011 3:39 PM GMT
    i suggest dealing with your knee issues. wrap them or get them fixed. legs are your MOST IMPORTANT exercise area.

    here's something to get you started. this guy uses no weights so this is a great way to ''ease'' into leg work.

    good luck.