by Ron Sombilon Gallery

Question by GDupFROMthaFEETup: Can someone give me a good weight training program, to build muscle mass?
I’m 15 and need a good weight training program for football.

Best answer:

Answer by D’tagapayo
For football you should probably stick the the power exercises as your focus but train like a bodybuilder because any extra muscle you have will help you in hand to hand combat on the field. I know this from an all state nose guard that out weighted me by a hundred ponds, pounding on my head everyday and trying to drive my in the ground like a stake.

What are the best exercises for a beginner?

Squat, Barbell Bench Press, Pull Up, Seated Military Press Dead Lift, Incline Dumbbell Press, Bent Over Barbell Row

These exercises are considered the best because they are compound movements that involve moving a lot of weight while recruiting many different muscle groups. These are the types of exercises that will make you grow, not concentration movements.

How many sets should I do per exercise?
Some suggest that once the muscles are thoroughly warm (after performing a couple of light-weight warmup sets) you should do one all out set to failure. Others suggest that you should perform 2 to 4 working sets to failure for each exercise.

Almost everyone can agree that if you end up doing 30 sets for any individual body part, you are definitely overtraining (assuming that you take these sets to failure) or just wasting your time (assuming you don’t take these sets to failure).

How many repetitions should I perform?
When warming up you should be able to complete more than 12 repetitions with ease. On sets that are taken to failure you should fail at some number less than 12 repeptions and greater than 5 repetitions. If you can do more than 12 repetitions on your working set, then the weight should be increased. Remember, there are two components to building mass – the load placed on the muscle and the time under tension.

On the other hand, as Andy Austin used to say, “lots of muscle has been built with singles all the way to 100 rep schemes.”

How many times per week should I lift?
Some beginners make fine progress training the entire body three times a week, a Mon, Wed and Fri routine, for example. Other beginners require more recuperation time and make gains training the entire body only once per week. People differ and so do individual muscle groups. Some muscles can be trained more frequently than others. Find a routine that is comfortable for you and allows you to make progress. If you aren’t making any progress consider the possibility that you are overtraining (quite common) or even undertraining (less common).

Should I be concerned about the amount of weight I lift?
Initially, no. The most important thing for a beginner is to learn proper lifting technique. However, the basic principle of getting larger through weightlifting is progressive overload. You must increase the weight (load) so that the muscle will be forced to adapt to the increase in stress.
Bouncing and moving the weight too quickly will not stress your muscles into growing and it will likely stress your joints unnecessarily. Remember, that for bodybuilders, the goal is not to lift the weight. Weightlifting, for bodybuilders, is merely a method to stress the muscles. A bodybuilder should work the muscle, or muscle group that the exercise focuses on, not try to heave the weight up by any means possible. There is a difference between lifting a weight and working a muscle, although it basically comes down to using proper form and technique. For example, if your lower back becomes stressed from doing biceps curls, you should consider paying more attention to working the biceps, not trying to get too much weight up by throwing out your back.

Comparing yourself to other lifters is also unnecessary. Everyone starts at a different level.

See this website. It’s hosted by a large group of very serious weightlifting and bodybuilding types. You can learn a lot if you’ll just take the time to read.

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Question by RacinianCar: Can you build muscle and lose weight at the same time?
Hey I decided I want to get bigger biceps and a stronger chest and abs. Right now my gut is pretty flat; is it possible to build muscle without gaining fat? I heard that its impossible to lose weight and build muscle so I want to know if this is true or not…Also, if you eat healthy and lose weight, is it possible you can lose muscle along with the fat?

Best answer:

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Question by tinomart99: Are there any good workout routines that build muscle w/o weight lifting?
I am 14 and am a pretty scrawny kid but I want to build muscle w/o using heavy weights. I hate lifting so much, it’s just too dull to keep myself motivated. Any fun workout routines (aerobic, etc.) that help build muscle quickly without the use of heavy weights? Thanks in advance.
I was kind of joking when I said scrawny. I’m just skinny.

Best answer:

Answer by newguy
Pilates and Yoga. Do pushups and cruches, use your body’s weight. Your 14, you dont need to build tons of muscle. Eat protein too to bulk up

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Question by : What is a good workout routine to build muscle faster?
I need a routine that i can do at home to build my muscle fast. I have a dumbells a barbell and a workout bench.

Best answer:

Answer by thecanadianone
“Routines” are not what you need: you just have to approach this from the right angles, and do this consistently: if you slip up too often you will not make good gains.

1) Do intense exercise sessions for each muscle or muscle group, only twice per week – not more. You have to give your muscles time to recover properly between sessions, or they will become over-worked and start hurting, and your results will be poor overall.

2) STRETCH properly at 4 times: 1) after a warm-up, before your full-out exercise session, 2) right after your session, 3) gently, before going to bed, and 4) whenever your muscles feel tight. Relaxed muscles recover faster, don’t hurt nearly as much as they would if tight, and don’t get injured as easily as tight muscles do. Have someone show you the proper stretching exercises for legs – a gym teacher or a coach: someone who knows how to do it properly. Always remember 3 things when stretching, however: 1) Slow and easy does it – don’t force anything. 2) Stretching should NOT hurt. If it hurts, back off a bit. and 3) Hold the maximum pain-free extension for at least 30 seconds: any less and you are not getting much benefit from the stretch. // Repeat each stretch a couple of times.

3) Mix up your exercise routines – this is called the “muscle confusion” technique. Do different exercises every couple of months, instead of sticking with a single set of exercises for long periods of time.

4) You must always “overload” your muscles: In order to build new muscle tissue, you must overload the muscle and force it to adapt to the new stresses you have put on it. Training with the same routine and weights does not accomplish this. Make sure to incorporate things like supersets, dropsets, and 5×5 training techniques (you can look these up on the internet. Make sure you go to “failure” each time, but also make sure you do each rep with excellent form: poor form is a recipe for injury and poor gains!! For bulk, use longer sets and less weight than you would use for strength training.

5) Get enough sleep!!! When you are sleeping, your body produces “growth hormone”, which is necessary for muscle growth and recovery. If you don’t get enough sleep, your recovery times will be longer and less complete.

6) Drink enough water!! Forget formulas like “8 cups a day” or any such nonsense: the best way to tell if you are getting enough water, is the color of your pee: it should be quite pale. If it is yellow, you are not drinking enough – case closed. (if it is red, you’ve been eating beets, lol!). Water is very important for both energy during exercise, and for recovery.

7) Eat a good, nutritious diet – scrap the junk food, stay away from stuff with white flour or sugar in it, eat lots of fruits and especially veggies (dark green veggies are dyno – mite!!), get good variety in your diet, and aim for about 1,5 to at the **most** 2 grams of protein per pound of body weight.
Stay away from drugs, including and especially alcohol and tobacco. They will hold you back by damaging your health – and alcohol will increase your estrogen levels, which is NOT a good thing for a guy!!

I may be missing some details, but those are the basics!! All the Best to you.
Source(s):
Study and application for many years.

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Question by MustBuildMuscle2009: How to build big muscle really fast?
I have fallen out with one of the gangs in my area and have to watch my back constantly. Is there anyway to get big real fast so I look more threatening? I partake in martial arts but that doesnt stop on sight! Willing to take anything, even if it has side fx. If I decide I want to get some it would be great if one of you could get me some, I have paypal!
i know i aint got the time for any of this health bull crap stuff.

Best answer:

Answer by Orcidea
wow.

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