adam2424

Hey,

I am new here and to lifting weights. I have been lifting for about 5 months and have seen some good results. I was concentrating at first at losing some weight and getting used to working out, but now I would like to add some muscle mass. I have read through many of the articles on the site and on the net and am a bit confused.

Can someone let me know of a good routine for adding muscle mass. How many days a week should I go to the gym? I have a friend who is doing is whole workout over 2 days (back/chest/shoulders then legs/tris/bis) and he says this will add muscle because he is working each part out twice a week. I argued with him that rest is important and that may overwork him. Who is right?

Anyways if someone can give me some good tips on a workout for mass I would really appreciate it. I am still a beginner but I want to get bigger.

DeadBolt

Everyone is different but in general you don't want to work 2 main muscle groups together (chest/back). Also b/c legs are so large you do not want to mix anything in with them. For him though that routine may work, for others it may not. How many sets per muscle is he doing a day? I assume he is repeating those 2 day every week b/c you said he works every muscle twice a week?

Typicly for mass you want to stay in the 6-10 range I think or lower reps higher weight. This will provide you with strength and mass vs.. higher reps lower weight which provides a cardio vascular workout. There are several routines that are popular around here or you can make your own up. It really goes with your experince level. I feel max ot's routine is for the more advanced but gopro's p/rr/s is fine for begginer/intermediates. I would suggest you get rid of the shock portion and focus on the power and rep ranges. Then later on add in the shock week.

Or you could make up a routine that suits you best. Focus on compound movements and strengthening your core. And work from there building every bit of muscle you can.

Just remember your diet is key, without taking in enough cals and of the proper foods you will never see any gains. Post your diet in the diet/nutriton forum and state what your goals are and I'm sure we can work something up for ya. Also be sure to read the stickies b/c they have an abundance of info in dieting and nutrition.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

Today I do what others will not so thats tomorrow I can do what others cannot!

goal_500_bench

Did you read the above sticky on the 10 steps to gaining mass? Maybe you should start there. Also more weight and less repetitions helped me add about 100+ pounds to my bench press...

adam2424

Thanks to both of you for replying. I did read the 10 tips for mass, and I just started one of the IM routines for mass that is on this site (its a 3 day routine), though after reading the pp/rr/s sticky I got really interesed in doing that one (as mentioned without the shock part).

I definitaly need to work on my diet, as I have difficulty eating 6 times a day (combo of time and the fact that I am not always hungry) and I am thinking about picking up protein mix, but I am just not sure which would be good for makeing shakes. As I said I am pretty new to this.

Thanks for all your help though

DeadBolt

Drop a line in the diet/nutrition forum and we can sort you out over there, we dont like to clutter this forum with diet issues. But for thought: shakes are a great way for protein w/o having that meal stuck in your gut, it helps with letting you be able to eat the next meal. By eating 6 smaller meals it will help to build your metabolism and in time you will be hungry all day long. Start small and build your way up.....

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

Today I do what others will not so thats tomorrow I can do what others cannot!

Paynne

You can teach your body when to be hungry. You're not hungry because you don't eat 6 times a day. Work up to it slowly and you'll get used to it.