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80

To gain good weight, to bulk, to add muscle, you need to: Stimulate growth by lifting heavy Provide fuel for growth by eating a lot Prioritize your goal by getting your life in order Most healthy people who do these things gain weight. Mostly muscle. 1. LIFT HEAVY Tell your body that it needs to get bigger by lifting heavy. Either buy a barbell and a ...


70

In general, training while sore is perfectly fine and usually beneficial, subject to a few caveats discussed below. Almost every serious athlete frequently trains while still a bit sore from the previous workout. Image from the wikipedia article: The first thing to understand is supercompensation: a short while after training, your muscles end up a bit ...


47

Your goals and your current level of progress determine the number of sets and reps. Possible Goals Training for strength, power, endurance and hypertrophy all require a different number of sets and reps: Strength (how much your muscle can move) is best developed with 5 or less reps. Strength is expressed in how much you can lift one time, so the closer ...


27

Age and genetics are the major factors in testosterone generation. It peaks in your 30s and drops steadily thereafter. There are some things you can actively do to increase testosterone level, but the effects will be miniscule compared to what your age and genetics have already given you. Kraemer et al, 1991; Kraemer et al 1990: High volume, multiple ...


20

Do "negative chin ups": Jump/hop/use a chair/whatever to get to the top of the bar and make it down as slow as you can. Rest for a minute, repeat 5 - 8 times, 3 times a week. You'll be ready in less than 10 days.


19

Take a look at this article on Alcohol and Nutrition Facts. It's pretty long, so I'll try to summarize the high points. Unlike proteins, carbs, and fats it cannot be stored by the body, so it takes precedence over all other metabolic functions. The enzyme alcohol dehydrogenase helps in metabolizing alcohol, but what it can't metabolize is absorbed by the ...


17

According to research (Source), the body only needs 0.36g of protein per pound each day for maintenance. In 2009, the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine released an abstract supporting 0.5g to 0.8g of protein per pound each day as sufficient (Source). You can take in a significant amount more ...


17

First of all, don't worry about "becoming a hulk." The average guy who works out 3-4 times a week and eats a reasonable diet will never get past the fit/toned stage you're looking for. Second, the key to a good beginner program is KISS: keep it simple, stupid. The only thing you need to worry about is 1) consistently stress your muscles by working out ...


16

Certainly there is a correlation between muscle mass and strength, but there is more to the story. Two reasons why muscle mass and strength may not be completely congruous are: Muscle fiber density Muscle utilization Density: Your muscles are composed of four different types of fibers (slow-twitch, and three forms of fast-twitch). These fibers have ...


16

Unless you are already strong, this is the wrong plan. Putting bodybuilding before strength training does not make any sense. Strength Then Bodybuilding Virtually everyone in the strength and bodybuilding community agrees: one becomes a bodybuilder by developing a base of strength and mass first, then targeting specific muscles and body-composition work. ...


14

This is an example of a Weight-Assist Machine. The woman in the photo is using it for dips, but this particular machine also supports Chin-Ups. Some Gyms and Fitness Centers have these. The one where I work out has one, and with it, I'm able to get 10 reps instead of my normal 3.


14

If you are looking to build mass, you should rest 45-60 seconds between sets of 8-12 repetitions for optimal gains. This timing builds optimal muscle mass and hypertrophy. If instead you are looking to improve your strength or endurance, you should be looking at a 3-4 minute break between sets. You'll want 4-6 repetitions with heavier resistance for ...


14

First of all, 20 pullups is quite a feat, good job! I assume you are doing them with proper form: chin over bar on top, elbows locked and body still at the bottom. If you are doing something else, or eg. kipping pullups (basically, using your momentum in any way), the first thing you should do is transition to strict form pullups. Doing 50 pullups is as ...


13

Toning exercises are done to teach the body to more efficiently conserve it's resources (such as oxygen) and to build endurance. Doing that many reps with that light of weights is likely not achieving much of an effect at all. Your muscles are developed by use, and that easy of an exercise relates closer to cardio than to a true workout. Simply put, ...


13

It is quite well known, that average adult human being needs about 8 hours of sleep a day. In terms of feeling well rested, It does not matter how long you sleep, rather what quality is the sleep You are getting. The same goes for muscle building. Sleeping 7-8 hours every day would be the optimum. More than that, and you risk oversleeping, which, in my ...


13

The row is the exercise that best antagonizes the push-up. It's an easy conclusion to make just by considering the force vector of the push-up. The direction of force is outward and perpendicular to the body. If you reverse that vector, you have a row. To clarify further, imagine only the upper arm and the chest when doing a push-up (imagine you just ...


12

Wide pull-ups Source: This blog. I can't believe nobody has mentioned this yet. The muscle that gives the overall appearance of 'broad shoulders' is the 'Latissimus dorsi' or your 'lats'. Wide pull-ups are a great exercise for targeting this region as well as your shoulders (deltoids), arms (both biceps and triceps), and forearms (from gripping the bar). ...


12

Any exercises that work your lats and biceps should be about equally as effective if you do them correctly and in sufficient quantity/sets. After about a month or so of steady training you should be able to start doing regular pull-ups without assistance, if only a few. Just keep working at it. One of my personal favorites is just getting on a chair or ...


12

The Four Hour Body examines a couple "protocols" for increasing testosterone, albeit with the goal for increased sexual performance rather than muscle development: Protocol 1: Long-term and Sustained Fermented cod liver oil + vitamin-rich butter fat - 2 capsules upon waking and before bed. Vitamin D3 - 3,000-5,000 IU upon waking and before ...


12

A very well thought out question. First, the technical term for holding your breath is called the Valsalva maneuver. In the world of weight lifting it has a distinct purpose: to increase the body's ability to protect the spine under heavy load. The Valsalva maneuver does not work alone. There's a pretty fair treatment of the subject on a Rebock Crossfit ...


11

If you want size, you don't want to rest very long - perhaps under a minute between sets. Your goal in the gym is to get your muscles as fatigued as possible as quickly as possible (and then go home to eat!) I'm currently doing a hybrid workout to gain size (but I still want to work on strength a little, which is generally my long-term goal) and my workout ...


11

Another option for building your shoulders is the Shoulder Press. Front Raises will also help build your shoulders. To build any muscles, it's important to do a variety of different exercises that target different muscles in the same area. As @Adam pointed out, military presses and exercises that target large muscle groups is critical to building ...


11

The full answer is beyond my scope of understanding; however, there is only one time in a trainer's life where they can build muscle and lose fat at the same time. That's when they are a beginner and are currently obese. Based off of information from Dr. Kilgore in "Practical Programming for Strength Training" we have a couple variables for building ...


11

Once And For All Time: Protein Shakes Are Not Magical We get a lot of protein shake questions. What should I put in it? and when should I drink it? and will my spleen explode if there's ice in it? The mysteries of protein shakes are many, and the science is weak. Protein Shakes Are Just Protein...In Shake Form Here's the deal: don't overcomplicate ...


11

Make this website your best friend: http://www.t-nation.com/ Here's a little checklist I wrote for myself. BULKING: after figuring out calorie needs bump up the number 600-1,000 calories every single day more calories per bite add olive oil to everything big Ziploc bag fill w/ almonds, cashews, raisin, peanuts, M&Ms, snack throughout the day protein ...


11

Sure it's possible, but it depends on what you are personally willing to sacrifice. There are 168 hours in a week. Even if you work 60 hours in a week and sleep 56, that leaves 52 hours of the week available. If you are single without kids, it is plenty of time to get in the workouts needed to shape your physique the way you want. However, it will require ...


11

Everything always depends on your goals. The best exercises are the ones that help you accomplish your goals. If you are a power lifter, your goals are to get the biggest squat, deadlift, and bench press you can. Obviously, it helps to do those exercises to make them stronger. It does also happen that they are very good exercises for General Physical ...


10

Taken from here: Standing Military Press The military press is in league with squats, deadlifts, and bench presses as one of the mandatory exercises for all serious weight lifter. If you are not overhead pressing you are not really lifting. This is the ultimate compound pressing exercise for your shoulders. Video



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