What is the fastest way to put on lean muscle mass?
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M$7 Answers
general knowledge
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M$
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M$Fasting, starvation, exercise may help but gradual practice is a must. Once you have dropped to a suitable body fat percentage, you can continue the 1st method.
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M$Your question is interesting, but way to involved to give you a good answer in a forum like this. There are so many factors that would affect the answer. How old are you? How much do you weigh? What kind of shape are you in now? Are you lifting at home or going to a gym? What are your goals, because everyone who lifts (well, almost everyone) wants to gain muscle...
I've been lifting weights for a long time. When I first started it was in the 80's, and the old "3 sets of 10" routine was pretty standard. No disrespect to the person who suggested that, but there are better ways.
I've gotten the best results from lifting heavy. A 5 x 5 routine with a progessive wave is optimal for increasing muscle mass, IMO.
For example, let's say you can bench press 200 lbs 5 times with some effort, but it doesn't seem like you can't finish. Do 5 sets of 5 reps. Make the weight one that you have to work hard to lift, or you won't get bigger. You want to feel the grind. That's when you have to tense up your whole body and PUSH.
I don't advocate going to failure any more, unless you lift with a spotter. Leave a little gas in the tank, just keep adding weight every week or two and you'll see gains.,
Do some pull ups, overhead presses, squats and deadlifts, dips, etc. There's way too much for me to explain it all here. For more advice, go to my favorite weight training website, www.tmuscle.com.
If you're a newbie, this might be too much for you. Do the 3 x 10 routine for a year or two, get a base of strength, then move toward a better, more effective routine.
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M$You can leave an optional "tip" with Mahalo's virtual currency, Mahalo Dollars. If you are asking a difficult question that might require some research, or if you'd like a wide variety of feedback, a higher tip often leads to more answers to your question.
M$Consume high protein meals... about 1 gram of protein per pound of body weight per day. Eat 5 to 6 meals spaced 2 to 3 hours apart.
Workout heavy, and workout every other day for full muscle repair. You grow faster when your muscle can fully recover.
Pick a weight that doesn't allow you anything more than 10 repetitions for your first set, use that weight 3 to 4 times per exercise.
Work only two muscle muscles groups per workout.
This should get you on the right track .
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M$http://www.healthproductreviewers.com/muscle-x-edge-reviews.html
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