Best secret to gain lean mass?


  • Apr 13, 2010 2:56 PM GMT
    I'm very curious what you all feel is the best way to gain lean muscle mass. What's the best tip you can share?
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    Apr 13, 2010 4:39 PM GMT
    DwntwnPhxTopGuy saidI'm very curious what you all feel is the best way to gain lean muscle mass. What's the best tip you can share?


    At 40 years old, the single best thing you could do to preserve lean muscle mass, preserve libido, prevent depression, stay lean, increase your immune response and prevent diseases of aging such as hypertension, Alzheimer's and Parkinson's is testosterone therapy. It will protect your heart, as well.
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    Apr 13, 2010 5:01 PM GMT
    What about for me? I'm not 40.... yet. -but I can't seem to gain anything... except for fat. icon_neutral.gif
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    Apr 13, 2010 5:19 PM GMT
    A1EX saidWhat about for me? I'm not 40.... yet. -but I can't seem to gain anything... except for fat. icon_neutral.gif
    If you're eating too much and not working hard enough, you gain fat. Check your diet.
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    Apr 13, 2010 5:41 PM GMT
    There is no secret...

    It's all about hard work
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    Apr 13, 2010 5:51 PM GMT
    chuckystud said
    DwntwnPhxTopGuy saidI'm very curious what you all feel is the best way to gain lean muscle mass. What's the best tip you can share?


    At 40 years old, the single best thing you could do to preserve lean muscle mass, preserve libido, prevent depression, stay lean, increase your immune response and prevent diseases of aging such a hypertension, Alzheimer's and Parkinson's is testosterone therapy. It will protect your heart, as well.


    Amen! I'm gonna go on therapy as soon as a doctor will says its okay. I know I am still in my 20's but 30 is happening soon -- Start early, prevent later.
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    Apr 13, 2010 8:15 PM GMT
    MsclDrew saidThere is no secret...

    It's all about hard work

    Amen
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    Apr 13, 2010 8:28 PM GMT
    That's not really true. Weight training is very intensive. Less is often better, due to the intensity of the exercise and the amount of calories required to recover. Many folks under eat, and over train. Those of us who are successful over decades understand that training smart, and training consistently, and eating, and resting, are way more important than just training hard.

    While I do plenty of volume, I rarely, if ever, do 4RM (rep max). I give myself plenty of time to recover, and I EAT. Recovery is the secret to gains. Esoteric training technique is NOT the secret.

    Best to train smart, rather than over train.

    E.g., If I want to get lean, I do two 12 minute HIIT sessions daily, and clean up my diet some; not hours of mind numbing steady state cardio.

    Getting bigger is about volume, and expanding the muscle fascia. Study up on hypertrophy.

    Getting stronger is about neurological conditioning and technique.

    The vast majority of folks who fail in lifting gains do so because their diet is not correct. You WILL fail in your quest if the diet is not there, or, if you train too often.
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    Apr 13, 2010 8:30 PM GMT
    minox said
    MsclDrew saidThere is no secret...

    It's all about hard work

    Amen


    It's worth mentioning most of that (overlooked) hard work is proper nutrition and rest.
  • swimbikerun

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    Apr 13, 2010 8:57 PM GMT
    Het chuckystud could you get more specific? You only ever suggest to "eat more" without consideration of what a person's current caloric intake is.
    I've reached my goal weight of 180 and I'm currently around 16% BF.
    To maintain my current weight I'd need about 2,500 calories a day, not including exercise.
    I make sure to eat enough protein which in my case would be at least 180 grams per day, keep my caloric fat percentage intake of around 25% then put the rest into carbs. If I add another 300-400 calories for each work out day (cardio or weights) are you suggesting to eat more than this?