How do i gain weight properly?
Well im at 16 years of age and 171 cm and currently around 126 to 130lbs and i wish to hopefully reach a high weight of 138lbs. My body is ripped but yet the muscle mass isn’t very thick as in saying to ufc fighters.
I heard of articles saying that only do workouts for 45 minutes because the testosterone secretion would only last for that specific period of time, but what would happens if i were to want to do some cardio and verticle leaping excercises after the weight lifting workout in the same day is it possible and if so at what specific time would be bestest?
I usually workout and do swimming. My schedule goes like day1 upperbody upper back , day 2 abdominal lower back then cardio for 1 to 1.5 hour which includes the verticle leaping exercises or someday i would go swimming for 1 hour swimming contant no stopping.
eat lean proteins, like tuna, chicken, fish. Also you should do cardio everyday to keep 100% lean body and you can bench every other day and do curls and tricep extensions every other day. Do ab workouts everyday and do leg lifts or wall sits every other day.
First of all don’t do steady state cardio at all. Cardio not only makes you lose fat but it also uses up your muscles for energy too. So only do anaerobic exercise like 8, 30 second sprints in the track. Then to gain mass, you must train your legs. The king of all exercises is the squat. the best way to do squats is to take a weight that you can do for ten reps in perfect form. Then you try to do 20 reps with that same weight. This will be possible if you take several deep breaths at the top. If you don’t reach 20 but you only reach 15 it is ok. The next workout try to do 20 reps with the same weight again. If you manage to do 20, next workout increase the weight by 2.5kg (roughly 5 pounds). To make sure you know you are lifting heavy enough, you must feel like giving up in the tenth rep, so if u don’t, INCREASE THE WEIGHT! After the squat immediately do some dumbbell or barbell pullovers. Then do other upper body exercises like the bench press and if you want you can do some barbell curls. For more info you can visit http://www.bodybuilding.com/fun/jamesst1.htm
Your workout should not last more than one hour because by then cortisol (the hormone that breaks down muscle) will be produced. Make sure you have a good post workout shake which consists of water, whey protein, creatine and glucose. Glucose is important because it helps to give you an insulin spike. Insulin helps to transport protein and creatine to the muscle fibers. Also make sure you workout only twice a week to get enough rest.Remember that muscle does not grow when you are in the gym but when you rest. eg. monday, Thursday or wednesday, saturday.do this for six weeks and you will gain at least 10 pounds. If you don’t, that means you are squatting with the wrong form. When you squat your hip level must go below your knee level when looked from sideways. It is strongly advised that you bring someone along with you to the gym to be a spotter because these 20 rep squats can really hard to do. Go to the gym only after at least two hours after you have eaten as you might vomit it out ( i am not joking). But as you know the saying, no pain, no gain. You will get the benefits of the 20 rep squats and it will also pack on muscle on you whole body and not only your legs. This will not only make you physically stronger but mentally stronger too. Get mentally prepared for about 5 minutes before you go and squat if not most probably you won’t reach 20. Dont forget to eat enough protein as it is needed for muscle building. Good luck!