Weight Training
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I am a 21 year old college student, standing nearly 5'11" and weighing around 150 pounds. I have never been a workout fanatic, but I have the facilities at school to use and want to get started. I am wondering what type of program I start with to get into a routine and start adding mass, around 20 pounds is my goal. What type of weights should I use and what exercise are recommended to get started. Also, any dietary advice, like what foods are best, and how many servings to eat when gaining mass would be appreciated, my metabolism is in overdrive.
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| First things first-eat, eat, eat. Basically, you want to eat five meals a day (roughly every three hours) breakfast, lunch and dinner being your biggest and two smaller meals: afternoon and about half an hour to one hour before bed. Make sure you try to eat about 60% or more carbs as this will give you the most beneficial gains.
For your workout routine do (1) bench press (2) dead lift and (3) squats. Do this three days a week for the first 3-5 months. I you follow what I have told you, you should have gained at least 20 pounds. After the first three to five months broaden the range of exercises to include bicep, tricep and whatever you want.
After one year, you should have gained around 40 pounds (possibly more). I also recommend creatine (essential for mass gaining) and good quality protein (even though I didn't start taking protein until after six months). Follow this and I guarantee you will get what your looking for. I know, I have trained with top power-lifters. I am 5'9 and weigh 180 pounds I have gained 60 pounds in the time I have started training (13 months and drug free of course). Happy mass gaining.
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| On top of the previous answer, make sure that you get at least eight hours of sleep per night. This is essential for mass gaining because your muscles do most of their growing while your body is at complete rest. Other important factors include:
1. Do not drink alcohol in large amounts frequently. This will completely ruin your training.
2. Do not take drugs.
3. Training with a friend can make all the difference.
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The first answer pretty much summed it up, however he failed to mention how many reps and sets to do. For gaining mass you should do 3-5 sets of 8-12 reps. It is proven that 8-12 reps is best for muscular hypertrophy. Do a light warm-up of 20 reps, do 3 sets of 8-12 then 1-2 sets of 5-8 (5-8 for strength). This should maximize muscle growth.
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I agree to eat, eat, eat, but watch what you eat! I weighed 157 pounds 3 years ago, and now I'm up to 202. I'm not a big health nut, but I do watch a lot of fatty foods. Also, stick with the basics for a while. I've trained in the basics (squats, deadlifts, bench press, behind the neck press, arm curls, tri curls, calf raises and crunches). I did that for a month and a half and put massive gains on my frame. Just stick with the basics and try to stay away from the pros' routines for a while and you'll put some mass on your frame.
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