New answers tagged muscle-mass
It's possible and effective, but I would recommend going for the strength using compound movements first and the more specific hypertrophy second. The primary reason for this is fatigue management. The fatigue induced by a heavy set affects the longer lighter sets less than the other way around. Wendler 5/3/1 program is built around this approach. The ...
If its the first time you have ever got into fitness/working out you can sometimes expect "noob gains". I myself got about 5 kilograms without nutrition at all. If you are really strict with your diet (Bulking) you can expect to get like half a kilo of muscle per week after that. Its a really rough number, it will be more or less depending on your body and ...
There's more than one type of muscle mass, and training different rep ranges emphasize one over the other: Rep ranges 1-3: emphasizes myophibrilar hypertrophy (i.e. more protein pairs that actually perform muscle contractions) Rep ranges 4-6: balanced hypertrophy range (i.e. both myophibrilar hypertrophy and sarcoplasmic hypertrophy) Rep ranges 7-15: ...
Don't do CHRONIC cardio (i.e slow/moderate pace for miles at a time). Do sprints and HIIT type training. I would say google "Sprint 8". It's a simple training plan that will only take 20-30 min of your day but will help to BURN FAT and BUILD MUSCLE. Good luck!
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