16 years old looking to gain muslce mass

S

samdaman0789

0
im 16, 5'9, 137 pounds and i want to gain muscle mass.... i eat 6 meals a day.. tons of colories... a gram of protein per pound of body weight and i work out....
monday-chest biceps back
wendesday-legs
friday-tris shoulders stomach
 
any advice??
 
if your eating alot, and working out. you should gain, you should BE gaining muscle mass. are you not? maybe...keep your rep ranges in the 8-15 range to build mass. lower than that is usually to build strength. higher than that is for endurance.
 
RULE OF THUMB

High-Reps/Moderate Weight: Great muscle growth, moderate strength gain

Low-Reps/High Weight: Great strength gain, moderate muscle growth

If weight's your thing, go for higher reps (15 - 20) with a weight that you can handle.
 
i thought if u wanted mass then u did less reps and more weight and if u wanted strength and endurance u did high reps with less weight??
 
Youre right. More reps less weight = getting ripped or endurance. Less reps more weight = having big ass muscles but not as ripped. Do more wieght less reps if u want more muscle mass. But i just keep changing up my work out so that i dont get too much of either. I'd do 4 or 5 sets of everything. Thats about how much i do. Just work your muscle until your tired pretty much though i guess.
 
Uhhh no.

Right out of the National Strength and Conditioning Association's "Essentials of Strength Training and Conditioning":

"Training for Strength: A strength training program is characterized by high-resistance, near-maximal muscle contractions extended over a small number of repititions with a full recovery period between each set.

...

Training for Muscle Size: A hypertrophy, or bodybuilding, training program involves using lighter loads, which allows the athlete to perform more repititions than is typical of a strength training program ... it is not unusual for the athlete to perform 12 to 20 (or more) successive sets that focus on one muscle group during a single training session. This higher overall training volume coupled with a moderate relative intensity ... appears to be optimal to increase muscle girth."
 
Last edited:
evolution said:
Let's not forget, getting "ripped" has everything to do with your eating habits and not much of anything else.
Click to expand...

What about cardio to burn off the excess fat?
 
By mass, do you mean size? If so, read my post above:

fil said:
"Training for Muscle Size: A hypertrophy, or bodybuilding, training program involves using lighter loads, which allows the athlete to perform more repititions than is typical of a strength training program ... it is not unusual for the athlete to perform 12 to 20 (or more) successive sets that focus on one muscle group during a single training session. This higher overall training volume coupled with a moderate relative intensity ... appears to be optimal to increase muscle girth."
Click to expand...
 
10 - 20 reps at a moderate weight. Just balance it out so you use just enough weight that you can LAST that long. Ideally, once you're done with the hypertrophy sets, you'll still have achieved muscle failure.
 
if u want strength and muscle do low reps with high weight and eat heaps :) :)
 
You must log in or register to reply here.
Back
Top