Please, someone help me out. I want to basically know how to lose weight the fastest while putting on the most mass. I'm sure this is a post you have all seen before many times, but I am new, so I missed them.Can you all just please post some routines or a few tips. And please keep in mind that I am an ectomorph, so muscle mass is hard for me to gain. I WILL DO ANYTHING!!!! I will stick to a diet exactly, I will lift as much as is neccesary, and I will do as much cardio as I need to. THERE ARE NO LIMITS TO MY DETERMINATION!!!!!!!! Also, please tell me how many sets should I be working for each muscle part
if you are indeed so determined as you say, then it would be best for you to do a little research for some info instead of just asking for people to completely walk you through it step by step? I am not trying to be rude or anything, people can definately give you a point in the direstion you need to go and help you fine tune things like P-funk said, but doing some research and learning is one of the most important aspects of weight lifting. Become internally motivated
Perhaps I should specify my program, I'm sorry I should have done this 1st thing. I lift weights every Monday, Tuesday, Thursday, and Friday. This is how I break up the muscles and they are in order of how I work them. MON AND THU-Deltoids(10 sets),traps(10 sets), back(10 sets), biceps(6 sets) TUES AND FRI-Thighs, Quadriceps, Hamstrings and Glutes(10 sets), calves(6 sets), chest(10 sets), triceps(6 sets), abs(6-8 sets). I have a 1-2 minute rest period between sets, and I lift only what I can do 6 reps of. I do cardio 3-4 days a week, and on each of those days I run 3-5 miles. I should tell you all that I have don tons of research!!! I have read articles online, I have weightlifter guides, the Men's Health Hard Body Plan, etc. etc. I just haven't found any sources that really help me pack on the muscle. If you know of a good guide or source of information, I will definitely check it out. But please, post a few tips, and maybe help me tweak my program. Thanks
start eating lots of food, at least every 2 hrs, and doing heavy lifts like the squat, Deadlift, powerclean, bench, etc.. Don't overtrain and be consistent. There you go, do all of that and you will grow. If you don't grow you aren't eating enough or are overtraining. Go to
MON AND THU-Deltoids(10 sets),traps(10 sets), back(10 sets), biceps(6 sets)
TUES AND FRI-Thighs, Quadriceps, Hamstrings and Glutes(10 sets), calves(6 sets), chest(10 sets), triceps(6 sets), abs(6-8 sets).
10 sets is a bootload for traps, but you have to be the judge on that. I do 5-6 sets and I seem to do alot compared to others, some do only 3 sets.
I am going to guess you are working out for 2 hours, which is "too long." Hormone levels drop off between 45-60 minutes, so for a natural lifter, your doing to much in a short time period IMO.
I would litterally split that workup evenly between 4 days, 4 days is about perfect for covering the body once. I later went to a 5 day program, and now I'm on a full 5 day on 2 off routine, because of lifting heavier and pushing myself harder.
by the way lean, the way you stated you question is kindof an oxymoron or a knundrem or something along those lines. There is no such thing as "the perfect body fast". An awesome physique can take a lifetime to achieve. there are no shortcuts
I do, but everyone is different. Some people can do almost nothing and they blow up, they are more stubborn for me. I use one warmup for traps, the first "set" is about 50 pounds shy of my other working sets.