Adding muscle

JoeyC07
JoeyC07 Posts: 42
edited September 28 in Introduce Yourself
Hello Everyone,

I am new on this site and it seems it is geared more towards weight loss. I am actuall using this site to hopefully help me fine tune my diet to gain 15lbs of lean muscle. Any input or advice would be much appreciated. If anyone has any questions or I can help them in anyway feel free to ask :)
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Replies

  • Q9S7
    Q9S7 Posts: 74 Member
    Nice. I am also using this site to aid in my weight gain goals. Good to know there are others out there!
  • ChChCharlie
    ChChCharlie Posts: 67
    looks like you're doing well so far! :wink:
  • Angela4Health
    Angela4Health Posts: 1,319 Member
    Awesome... well, I came here to lose weight, but now I'm here to build some lean muscle as well. There's a lot of friendly informative people around here. Good luck and welcome to MFP!
  • MisterSixer
    MisterSixer Posts: 37 Member
    I have the same goal. Yes, the site and the tools on it are designed for weight loss but the best thing on MFP, besides the hot chix, is the calorie tool. Set it to a intake level you can handle (mine is 3000 right now) and spread it out in 5-6 meals. You can add pretty much any food that exists and its more or less accurate. Meet the the daily calorie goal and eat CLEAN, and you will see the muscle pack on in no time. Don't neglect the hard work in the gym and sufficient rest and you will be good.

    F
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    Hey

    I'm trying to gain some more muscle at the moment, to break a weight training plataue. There are several people on here who are trying to gain and add muscle, it's just not as obvious as the weight loss ones. Posting various topics on what you're interested in such as this will help find more like minded people :)
  • McBody
    McBody Posts: 1,703 Member
    I just started back in with weight training and I do a lot of cross-fit. I train soldiers and prepare guys getting ready for Ranger school and Special Forces selection. I use the calorie app to try to hold myself accountable and actually eat a normal amount of food and monitor my protein intake.
  • eddienosbod
    eddienosbod Posts: 5
    Ditto - I'm in a strange place with little knowledge. I'm eating a lot better (due to this site) and loosing a tiny bit of weight but exercising a lot more and can tell my shape is changing. I'm guessing the very small weight loss may be counterbalanced by the weight gain from some muscle development. Anyway, I'm not a bodybuilder, just want to be fitter for competitive sport (a great motivator for sticking with the good foods).

    Keen to hear from others, especially martial artists. :)
    (TaeKwon)
  • JDMPWR
    JDMPWR Posts: 1,863 Member
    Protein & carbs at the proper times, Glutamine, BCAA's, vitamins, proper diet and intensity in your workout, heavy weights, 3 or 4 sets tapered reps, start at 10-12, then 8-10, then 6-8, then at least 6.
  • Mrs_TrimWaistFatWallet
    Mrs_TrimWaistFatWallet Posts: 486
    It provides the same tools and allows you to key in what pro/carb/fat goals you want to reach per day (custom goal setting). And, you can tell it how many calories you think you need per day. Then, at the end of the day, it tells you what you're doing. You can also use it to track supplement intake, etc as 'Snacks' or you can even add a custom 'Other' meal. I use it to track how much Jack3d I take..

    Oh and you can add a custom measurement, %BF or lbs of lean muscle mass, and track it. That's what I do at least. You can also add 'measurements' such as max weight/press/bench etc and track progress that way.
  • JoeyC07
    JoeyC07 Posts: 42
    my biggest problem..is I fear carbs haha..I try to get them all in the morning and lunch..just keep falling short.
  • JoeyC07
    JoeyC07 Posts: 42
    Thank You..anything I can share or help feel free
  • JoeyC07
    JoeyC07 Posts: 42
    How do you time your carbs?
  • thkelly
    thkelly Posts: 466 Member
    bump
  • Mrs_TrimWaistFatWallet
    Mrs_TrimWaistFatWallet Posts: 486
    I eat high pro for breakfast and lunch, a carb/pro pre-workout 1.5 hours before (according to Alan Aragon's ratios), and high carb/ high pro recovery dinners 1-2 hrs after workout.

    http://www.myfitnesspal.com/blog/rebeccabarter/view/anyone-s-guide-to-preworkout-and-workout-nutrition-116591
  • End6ame
    End6ame Posts: 903
    Hello Everyone,

    I am new on this site and it seems it is geared more towards weight loss. I am actuall using this site to hopefully help me fine tune my diet to gain 15lbs of lean muscle. Any input or advice would be much appreciated. If anyone has any questions or I can help them in anyway feel free to ask :)


    Welcome.

    Read Here: http://www.myfitnesspal.com/blog/Grglandr/view/weight-training-guide-116508
    And Here: http://www.myfitnesspal.com/blog/Grglandr/view/tried-and-true-strength-training-programs-116523

    If you would like more info I have an ongoing forum topic, here: http://www.myfitnesspal.com/topics/show/221178-stronglifts-5x5
  • hroush
    hroush Posts: 2,073 Member
    Hello Everyone,

    I am new on this site and it seems it is geared more towards weight loss. I am actuall using this site to hopefully help me fine tune my diet to gain 15lbs of lean muscle. Any input or advice would be much appreciated. If anyone has any questions or I can help them in anyway feel free to ask :)


    Welcome.

    Read Here: http://www.myfitnesspal.com/blog/Grglandr/view/weight-training-guide-116508
    And Here: http://www.myfitnesspal.com/blog/Grglandr/view/tried-and-true-strength-training-programs-116523

    If you would like more info I have an ongoing forum topic, here: http://www.myfitnesspal.com/topics/show/221178-stronglifts-5x5

    what he said.
  • End6ame
    End6ame Posts: 903
    Hello Everyone,

    I am new on this site and it seems it is geared more towards weight loss. I am actuall using this site to hopefully help me fine tune my diet to gain 15lbs of lean muscle. Any input or advice would be much appreciated. If anyone has any questions or I can help them in anyway feel free to ask :)


    Welcome.

    Read Here: http://www.myfitnesspal.com/blog/Grglandr/view/weight-training-guide-116508
    And Here: http://www.myfitnesspal.com/blog/Grglandr/view/tried-and-true-strength-training-programs-116523

    If you would like more info I have an ongoing forum topic, here: http://www.myfitnesspal.com/topics/show/221178-stronglifts-5x5

    As for your diet you will need a caloric surplus to gain mass. I recommend using the Mifflin equation to calculate your BMR and maintenance calories, then start increasing your intake about 100 calories every two weeks to see what works best for you. Eat whole foods, limit starches and grains to post workout only, and get a protein source with every meal (protein at roughly 30-35% of your total caloric intake)
  • JoeyC07
    JoeyC07 Posts: 42
    What is the mifflin equation..and thanks to everyone for the welcome and advice...

    side note: I recently read an article about overtraining..Basically it is saying that overtraining does not take place for several weeks of intense training on the same muscle... it also says that training to the brink of overtraining can cause increase in mass over a much shorter period of time..the example is to grow larger arms you train biceps and triceps together 3x a week for a 3 week period in addition to your normal split, then back to once a week for 2 weeks and repeat. Does anyone have any experience in training this way? What kind of results did you see?
  • thkelly
    thkelly Posts: 466 Member
    the example is to grow larger arms you train biceps and triceps together 3x a week for a 3 week period

    i think this is what 80% of the guys at my gym do anyways.

    "hey why are you squatting in the squat rack? that's for doing barbell curls"
  • JoeyC07
    JoeyC07 Posts: 42
    the example is to grow larger arms you train biceps and triceps together 3x a week for a 3 week period

    i think this is what 80% of the guys at my gym do anyways.

    "hey why are you squatting in the squat rack? that's for doing barbell curls"


    haha must be all day gun shows at that gym...if they curl in the squat rack where do they squat?
  • hroush
    hroush Posts: 2,073 Member
    the example is to grow larger arms you train biceps and triceps together 3x a week for a 3 week period

    i think this is what 80% of the guys at my gym do anyways.

    "hey why are you squatting in the squat rack? that's for doing barbell curls"

    haha must be all day gun shows at that gym...if they curl in the squat rack where do they squat?

    They don't, a lot of these guys look like tops.
  • End6ame
    End6ame Posts: 903
    the example is to grow larger arms you train biceps and triceps together 3x a week for a 3 week period

    i think this is what 80% of the guys at my gym do anyways.

    "hey why are you squatting in the squat rack? that's for doing barbell curls"

    haha must be all day gun shows at that gym...if they curl in the squat rack where do they squat?

    They don't, a lot of these guys look like tops.

    This is so true.
  • End6ame
    End6ame Posts: 903
    What is the mifflin equation..and thanks to everyone for the welcome and advice...

    Th Mifflin equation is one of the more accurate ways of calculating your calorie requirements.
    Info on it: http://www.caloriesperhour.com/tutorial_BMR.php
    Calculator: http://www.calculator.net/calorie-calculator.html
    side note: I recently read an article about overtraining..Basically it is saying that overtraining does not take place for several weeks of intense training on the same muscle... it also says that training to the brink of overtraining can cause increase in mass over a much shorter period of time..the example is to grow larger arms you train biceps and triceps together 3x a week for a 3 week period in addition to your normal split, then back to once a week for 2 weeks and repeat. Does anyone have any experience in training this way? What kind of results did you see?

    I think this is total BS on a number of levels. First I don’t think training a muscle 3x per week is close to overtraining (example: I squat 3x per week). Secondly overtraining is typically not seen in the “muscle” sense but rather the effect that too much high intensity training has your central nervous system. Squat and deadlift 5 days a week and you will likely over train your CNS. I suppose if you did bicep curls three days in a row, with no rest, you could just over train the muscle, but that type of training will not produce growth because your muscles grow during rest, not during training.... And bicep curls are stupid anyways :-)
  • JoeyC07
    JoeyC07 Posts: 42
    - I think this is total BS on a number of levels. First I don’t think training a muscle 3x per week is close to overtraining (example: I squat 3x per week). Secondly overtraining is typically not seen in the “muscle” sense but rather the effect that too much high intensity training has your central nervous system. Squat and deadlift 5 days a week and you will likely over train your CNS. I suppose if you did bicep curls three days in a row, with no rest, you could just over train the muscle, but that type of training will not produce growth because your muscles grow during rest, not during training.... And bicep curls are stupid anyways :-)
    [/quote]


    I have normally run a 5 day split focusing on 1 body part per day w/ the exception of adding tri's to chest and bi's to back. Then bi's and tri's on their own day as well. I do this for two months and then for a month I do everything 2x a week..ex. legs and back and bi's chest shoulders trii's then off and repeat. I would think that the level of intensity the individual works out at could make a difference in overtraining as well. Always looking to mix it up a little, I havent been getting sore from my workouts lately, time for a change I think.
  • JoeyC07
    JoeyC07 Posts: 42
    - I think this is total BS on a number of levels. First I don’t think training a muscle 3x per week is close to overtraining (example: I squat 3x per week). Secondly overtraining is typically not seen in the “muscle” sense but rather the effect that too much high intensity training has your central nervous system. Squat and deadlift 5 days a week and you will likely over train your CNS. I suppose if you did bicep curls three days in a row, with no rest, you could just over train the muscle, but that type of training will not produce growth because your muscles grow during rest, not during training.... And bicep curls are stupid anyways :-)
  • JoeyC07
    JoeyC07 Posts: 42
    I have normally run a 5 day split focusing on 1 body part per day w/ the exception of adding tri's to chest and bi's to back. Then bi's and tri's on their own day as well. I do this for two months and then for a month I do everything 2x a week..ex. legs and back and bi's chest shoulders trii's then off and repeat. I would think that the level of intensity the individual works out at could make a difference in overtraining as well. Always looking to mix it up a little, I havent been getting sore from my workouts lately, time for a change I think.
    [/quote]
  • End6ame
    End6ame Posts: 903
    I have normally run a 5 day split focusing on 1 body part per day w/ the exception of adding tri's to chest and bi's to back. Then bi's and tri's on their own day as well. I do this for two months and then for a month I do everything 2x a week..ex. legs and back and bi's chest shoulders trii's then off and repeat. I would think that the level of intensity the individual works out at could make a difference in overtraining as well. Always looking to mix it up a little, I havent been getting sore from my workouts lately, time for a change I think.

    Soreness is not a measure of a good workout, I am never sore and and am still making weekly strength gains. I am not a fan of body part splits because you can get a more efficient and effective workout doing full body routines 3x per week using compound muscle exercises. Additionally, I don't support the monthly "change it up" ADD that most litters have. I used StrongLifts 5x5 for about 9+ months and made strength gains every workout. I will likewise by on Madcow 5x5 for about 3-6 months before switching to Wendler's 5/3/1 which I will be on for at least a year. Find a good strength program (not  a bodybuilding program) like any of the ones I mentioned and you will build muscle mass and not need to switch for a while. 

    Also note that I already know what weights, sets, and reps I will be performing (theoretically) through Madcow and 5/3/1. You can't have that kind of plan and progress by changing your routine constantly
  • thkelly
    thkelly Posts: 466 Member
    I have normally run a 5 day split focusing on 1 body part per day w/ the exception of adding tri's to chest and bi's to back. Then bi's and tri's on their own day as well. I do this for two months and then for a month I do everything 2x a week..ex. legs and back and bi's chest shoulders trii's then off and repeat. I would think that the level of intensity the individual works out at could make a difference in overtraining as well. Always looking to mix it up a little, I havent been getting sore from my workouts lately, time for a change I think.

    Soreness is not a measure of a good workout, I am never sore and and am still making weekly strength gains. I am not a fan of body part splits because you can get a more efficient and effective workout doing full body routines 3x per week using compound muscle exercises. Additionally, I don't support the monthly "change it up" ADD that most litters have. I used StrongLifts 5x5 for about 9+ months and made strength gains every workout. I will likewise by on Madcow 5x5 for about 3-6 months before switching to Wendler's 5/3/1 which I will be on for at least a year. Find a good strength program (not  a bodybuilding program) like any of the ones I mentioned and you will build muscle mass and not need to switch for a while. 

    Also note that I already know what weights, sets, and reps I will be performing (theoretically) through Madcow and 5/3/1. You can't have that kind of plan and progress by changing your routine constantly

    what does your typical workout look like? you don't do any support exercises?
  • hroush
    hroush Posts: 2,073 Member
    I have normally run a 5 day split focusing on 1 body part per day w/ the exception of adding tri's to chest and bi's to back. Then bi's and tri's on their own day as well. I do this for two months and then for a month I do everything 2x a week..ex. legs and back and bi's chest shoulders trii's then off and repeat. I would think that the level of intensity the individual works out at could make a difference in overtraining as well. Always looking to mix it up a little, I havent been getting sore from my workouts lately, time for a change I think.

    Another reason why those are bad is because you are working muscles individually, you can leave out support muscles that will give out quickly under strain, producing an injury. By using one of the programs that grglandr mentions, you only perform compound movements which will strengthen these support muscles as well.
  • End6ame
    End6ame Posts: 903
    I have normally run a 5 day split focusing on 1 body part per day w/ the exception of adding tri's to chest and bi's to back. Then bi's and tri's on their own day as well. I do this for two months and then for a month I do everything 2x a week..ex. legs and back and bi's chest shoulders trii's then off and repeat. I would think that the level of intensity the individual works out at could make a difference in overtraining as well. Always looking to mix it up a little, I havent been getting sore from my workouts lately, time for a change I think.

    Soreness is not a measure of a good workout, I am never sore and and am still making weekly strength gains. I am not a fan of body part splits because you can get a more efficient and effective workout doing full body routines 3x per week using compound muscle exercises. Additionally, I don't support the monthly "change it up" ADD that most litters have. I used StrongLifts 5x5 for about 9+ months and made strength gains every workout. I will likewise by on Madcow 5x5 for about 3-6 months before switching to Wendler's 5/3/1 which I will be on for at least a year. Find a good strength program (not  a bodybuilding program) like any of the ones I mentioned and you will build muscle mass and not need to switch for a while. 

    Also note that I already know what weights, sets, and reps I will be performing (theoretically) through Madcow and 5/3/1. You can't have that kind of plan and progress by changing your routine constantly

    what does your typical workout look like? you don't do any support exercises?
    I am currently on Madcow which is laid out as follows:

    Monday: (Medium)
    - Squats 5x5
    - Bench 5x5
    - Barbell Rows 5x5
    - Pull-ups 3xF
    - Hypers 2xF

    Wednesday: (Light)
    - Squats 4x5
    - Press 4x5
    - Deadlift
    - Planks 3x60 seconds

    Friday: (Heavy)
    - Squats 4x5, 1x3, 1x8
    - Bench 4x5, 1x3, 1x8
    - Barbell Row 4x5, 1x3, 1x8
    - Dips 3x8
    - Chin-ups 3xF

    I all sets are ramped up to a 1x5 of your work weight. On Friday the 1x3 set is the following Mondays work weight and then 1x8 of the weight from your third set. (there is a spreadsheet that does all of the math for you)

    I modified the assistance work to suite my weak areas and because it called for bicep curls and triceps extensions on Friday and I prefer compound movements. You can also make it more of an Olympic program by swapping rows for power cleans and deadlifts for high pulls. 
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