gain good weight/mass > any ideas?

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kieron1987
kieron1987 Posts: 2
in Food and Nutrition
i'm looking to gain a couple of stone and put on some mass. i've already for the muscle but its getting a bit annoying now that my weight aint following my strength :(

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  • rochey1098
    rochey1098 Posts: 285
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    What are your reps/sets?

    general rule of thumb is 8-12 will give you hypertrophy, less than that is more strength, more is more endurance. also if you're quite athletic and have been working out for a while then you might need more sets on each muscle group, don't kill yourself off but make sure you're getting a good workout
  • UponThisRock
    UponThisRock Posts: 4,522 Member
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    Eat 10-20% over maintenance, high protein, heavy resistance training
  • rochey1098
    rochey1098 Posts: 285
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    just to clarify: bodybuilders want hypertrophy, athletes such as soldiers and gymnasts want strength-endurance, power lifters want pure strength and little mass to keep them in lower weight classes.

    my point is to think about the size of those types of people. you can be very very strong but small
  • _bengay
    _bengay Posts: 3
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    BEEFCAKE!
  • Cam_
    Cam_ Posts: 515 Member
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    go to bodybuilding.com. You can pick a routine that will meet your goals (gaining solid muscle mass etc).
    It's a great site with lots of info. I went with the routine for "old guys" (over 40).
    Best of luck on your journey.

    P.S.
    start at this page:
    http://www.bodybuilding.com/fun/bbmaintrain.htm
  • jacksonpt
    jacksonpt Posts: 10,413 Member
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    Eat 10-20% over maintenance, high protein, heavy resistance training

    This.

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