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Wasif H's List: Gaining Mass from workouts

  • Dec 01, 11

    www.livestrong.com/...ge-boy-put-on-lean-weight-mass weight mass teenager fitness healthy body

    • Putting on muscle mass is a long process that involves hard work and patience. To succeed, both exercise and nutrition must be considered. The National Strength and Conditioning Association reports that novice weightlifters can gain up to 1 lb. a week of muscle, while experienced weightlifters can gain up to half a pound of muscle each month.
    • Design a weightlifting program for him. MayoClinic.com recommends two or three workouts per week of at least 20 minutes each. To maximize his progress, he will need to increase the weights he uses gradually as well as the length and intensity of his workouts. Advanced weightlifters work out for an hour or more--as often as six days a week, according to the National Strength and Conditioning Association.

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  • Dec 02, 11

    www.livestrong.com/...57-how-to-build-lean-body-mass body mass lean fitness weight healthy strong

    • If you were to wrap your hand around your upper arm and squeeze, you would feel various types of tissue. The soft, spongy material is fat mass, and everything else is considered lean body mass. This includes skin, bone, muscle, fluids and connective tissue. Out of all these types of tissue, fat and muscle are the only ones you have control over.
    • Feed your body healthy foods. Avoid foods that are deep fried, cooked in butter, smothered with gravy, doused with creamy sauces and coated with sugar. They are empty-calorie foods that offer you no nutritional value. Eat foods instead that are beneficial to muscle building such as eggs, cottage cheese, lean beef, chicken breasts, fish, beans, fruits, vegetables, whole grains, nuts and oils.

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  • Dec 02, 11

    www.bodybuilding.com/...s-muscle-building-program.html bodybuilding muscle building program strong lean mass body

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  • Dec 02, 11

    www.bodybuilding.com/...k-muscle-building-program.html muscle building strong lean mass body fitness healthy strength program training exercises protein cardio

    • I don't think just one workout works the best. I am constantly changing rep rage, rep tempo and volume to make sure the muscle is always being shocked into new growth.

      In the off season I try to focus on the basics and doing heavy compound movements to build that dense hard muscle.

        

      I feel like this gives me the best bang for my buck. I like Dorian Yates routine, I really like FST7, and even some Arnold type workouts with a lot of sets and reps.

    • Exercise 1 
        
                  Leg Extensions
        2 warm up sets of 15 reps, 1 working set of 10-12 reps to failure
          Increasing weight (1 min rest between sets)             
        
        Exercise 2 
        
                  Leg Press
        2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure
          Desired weight (1 min rest between sets)             
        
        Exercise 3 
        
                  Hack Squat
        2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure
          Desired weight (1 min rest between sets)             
        
        Exercise 4 
        
                  Seated Hamstring Curl
        1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure
          Desired weight (1 min rest between sets)             
        
        Exercise 5 
        
                  Stiff-Legged Deadlift
        1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure
          Desired weight (1 min rest between sets)             
        
        Exercise 6 
        
                  Calf Press on Leg Press
        1 warm up set of 10-12 reps, 3 rest-pause sets to failure
          Desired weight (10-15 sec rest between sets)             
        
        Exercise 7 
        
                  Seated Calf Raise
        1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure
          Desired weight (1 min rest between sets)

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  • Dec 02, 11

    www.bodybuilding.com/...anthony1.htm bodybuilding ways pack mass strong lean body healthy growth athletes

    • What did you just say? Eat 6 times per day? Yes, that's right! Don't think that you are going to gain quality size eating 3 square meals per day. The only type of mass you will put on eating this way will be the fat type, and this is not our objective. There is no way that you can reach your caloric or your macronutrient needs eating 3 meals per day. If by some magical reason you can eat them in 3 meals, than you will be so full and bloated, you won't be able tie up your own shoes let alone pound out some heavy deadlifts.
    • Water is very important for many reasons. Water is good for you believe it or not. It has many health and performance benefits. It keeps your organs functioning properly, clears toxins, reduces excess sodium from your body, and it hydrates your muscle cells. It even liberates fat stores on your body so they are burned off as an energy source. Dehydration will cause a major decrement in performance. Even a 2% state of dehydration will cause your performance to go out the window

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  • Jan 08, 12

    From the information I learned that I should be going 3-4 times a week. I already go that many times and with soccer, I am doing lots of cardio at least 3-4 times a week . I do resistance training in order to build the most strength.

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