Dec
28
How can I quickly gain 30 pounds of muscle?
By
Shamu questioned:
I need a weight training program that will allow me to gain muscle rather quickly. I am around 155, but want to get to around 185.
I need a weight training program that will allow me to gain muscle rather quickly. I am around 155, but want to get to around 185.
Keep in mind that I am training for sprinting/track, so I don’t want to do anything that would really jeopardize my development in that field.
Muscle Gaining Secrets
eat protein food for breakfast-lunch-dinner. examples: chicken breast, hard boiled eggs, whey, etc… eat a lot regularly.
trying to gain mass and training for sprinting is like trying to go in opposite directions at once. When gaining mass, cardiovascular exercises(like sprinting) are just about the last thing you should be doing.
choose wisely. and excellent luck.
Tough. You wanna stay quick for sprinting but wanna gain weight… Take a high carb shake with a excellent breakfast. The three largest muscle groups are legs, back and chest. Train these together with ALOT of food, 6-8 meals a day or 2 high carb/protien shakes if you cant eat so much.
Train legs.. these will aid in your sprint aswell as add excellent quality weight. Leg press, squats, extentions and dead lift. Go for maximum weight, 3 sets low reps, around 8-10, last set hit a low weight (really low) and max out until you cant lift anymore. If youre having distress walking out the gym.. this is excellent.
Same for back and chest, high weight low rep range.
Most vital factor in gaining weight is the food. Remember lots of it and regular. Give your bbody plenty of time to recover, 3 days min, before working out the same part.
If you find youre putting on too much weight, or slowing down in the sprint, try high rep low weight sets, these will shapen you up and define you more.
Use very heavy weights for low reps. Sleep 8-10 hours a day. No aerobics. Train large muscle groups with free weights. Eat 2 grams of protein per bodyweight. Eat plenty of clean carbs like rice, potatoes and pasta. Train your each muscle group not more than twice a week. Eat a large meal directly following your workout. Stay motivated.