For all you guys wanting to gain muscle, size, etc.

[Fluffhead]

Re: For all you guys wanting to gain muscle, size, etc.

Anybody got some tips on sets / reps for a guy looking to get back into the gym? Over the past couple of years I've really let myself go and have become quite a fatty. Granted I have to work on my diet which I'm really starting to focus on, but I haven't worked out seriously for about 8 years.

I'm basically just looking to shed pounds and tone up, not bulk up. Back in the day I typically just worked on machines, 3 sets of 10 for each muscle group, alternating the groups of muscles I worked on each time. Is this recommended? I'm not a fan of cardio so much...pretty much limit it to 1/2 hour on a bike as I hate running.

[cubsfan203]

Re: For all you guys wanting to gain muscle, size, etc.

Anybody got some tips on sets / reps for a guy looking to get back into the gym? Over the past couple of years I've really let myself go and have become quite a fatty. Granted I have to work on my diet which I'm really starting to focus on, but I haven't worked out seriously for about 8 years.

I'm basically just looking to shed pounds and tone up, not bulk up. Back in the day I typically just worked on machines, 3 sets of 10 for each muscle group, alternating the groups of muscles I worked on each time. Is this recommended? I'm not a fan of cardio so much...pretty much limit it to 1/2 hour on a bike as I hate running.

If you want to shed pounds your going to have to do cardio. Either that or change your diet, even better both. If you enjoy an outdoors kind of activity or something like basketball I suggest trying to do that a couple of times a week. I played pick up games to lose weight, worked like a charm and I burned enough calories to be to eat almost anything I wanted.

[Fluffhead]

Re: For all you guys wanting to gain muscle, size, etc.

If you want to shed pounds your going to have to do cardio. Either that or change your diet, even better both. If you enjoy an outdoors kind of activity or something like basketball I suggest trying to do that a couple of times a week. I played pick up games to lose weight, worked like a charm and I burned enough calories to be to eat almost anything I wanted.

Thanks. A few years back I started running on a regular basis, usually 4-5 times a week, about 4 miles a pop. Did it for several months, but I only dropped a couple of pounds. I don't think running is the answer for me and at 30 years old I don't have many friends playing pickup hoops at this point in life. I will be doing cardio still, but it will be on a bike or eliptical machine.

I know I can shed weight with weight training, but I'm just looking for some guidance.

[DC]

Re: For all you guys wanting to gain muscle, size, etc.

If you really want to shed fat and get cut, cut out the long drawn out cardio sessions. You need quick, intense cardio sessions to get where you need to get. Those long cardio sessionse at at your muscles. Those are not muscle building friendly exercises. Reason why many distance runners are skinny as hell with no muscle on their bodies. Sprinters and other short distance athletes are usually the most cut up ones.

So instead of a 4 mile run, think about 20- 100 meter sprints. Or a spinning class. High intensity.

[matt8204]

Re: For all you guys wanting to gain muscle, size, etc.

If you really want to shed fat and get cut, cut out the long drawn out cardio sessions. You need quick, intense cardio sessions to get where you need to get. Those long cardio sessionse at at your muscles. Those are not muscle building friendly exercises. Reason why many distance runners are skinny as hell with no muscle on their bodies. Sprinters and other short distance athletes are usually the most cut up ones.

So instead of a 4 mile run, think about 20- 100 meter sprints. Or a spinning class. High intensity.

Yup...high intensity interval training (HIIT for short) is the way to go. I once read an article about pro basketball playes lamenting their loss of muscle mass during the season because of all the running they do during games. A lot of them lose between 10-15 pounds over the course of a season and much of that is muscle mass. They really have to eat a lot to keep from losing too much.

[Jonesy]

Re: For all you guys wanting to gain muscle, size, etc.

If you really want to shed fat and get cut, cut out the long drawn out cardio sessions. You need quick, intense cardio sessions to get where you need to get. Those long cardio sessionse at at your muscles. Those are not muscle building friendly exercises. Reason why many distance runners are skinny as hell with no muscle on their bodies. Sprinters and other short distance athletes are usually the most cut up ones.

So instead of a 4 mile run, think about 20- 100 meter sprints. Or a spinning class. High intensity.

To be honest the sprinter vs marathon runner comparison is one of the most overused and stupid analogies in bodybuilding circles. To put it simply a long distance runner doesn't ever lift weights where as a sprinter spends his life in the gym doing heavy, explosive compound lifts so of course they will have more muscle mass.

When it comes to cardio there is no doubt that HIIT has a place and is great but at the end of the day if a person does any sort of regular cardio it will be beneficial and helpful to weightloss (cals in vs cals out). When suggesting cardio i think the single most important factor is to pick something they enjoy so there is a much better chance of sticking with it. Fat loss is at least 80% diet so the type of cardio you do is much less important then monitoring your daily caloric expenditure/consumption imo.

[TMagic]

Re: For all you guys wanting to gain muscle, size, etc.

To be honest the sprinter vs marathon runner comparison is one of the most overused and stupid analogies in bodybuilding circles. To put it simply a long distance runner doesn't ever lift weights where as a sprinter spends his life in the gym doing heavy, explosive compound lifts so of course they will have more muscle mass.

While I do agree with you that its a bad comparison. It does hold some truth.

Long distance runners, especially the really good ones, will perform very long cardio sessions. When you run for as long as they do, you're going to lose muscle.

On extremely long cardio sessions, their glycogen stores get depleted, so the body starts compensating and begins using protein as a source of fuel. The only place where the body has protein stores is in muscle, so that's where it comes from.

You have a catabolic hormone called cortisol that begins to accumulate after about 45 minutes of exercise. Cortisol breaks down protein to release into the blood for energy. As well as glycogen and fat.

Not only that, but the muscles naturally adapt to the endurance activity by getting smaller. This allows oxygen and other products to be carried across the muscle at a faster rate. This is due to the fact that the oxygen and waste doesn't have as much muscle to be passed through. Not only that, but with a smaller frame, less energy is needed to perform.

This is the primary reason that long distance runners are so small. Not necessarily because they don't lift weights.

Sprinters do not run for long intervals. So they never had this problem, they are not going to lose muscle because of their training. So they maintain there muscle while losing some fat in the process giving them the appearance of being more ripped or buff.

[Kruza]

Re: For all you guys wanting to gain muscle, size, etc.

Interesting info posted about extensive cardio sessions. I take it that it's the same type of situation occurs whenever jumping rope for long periods of time, or riding an exercise bike for a while (>1 hour) as well?

Kruza

[Feared]

Re: For all you guys wanting to gain muscle, size, etc.

Sorry if this type of information has been posted earlier in this thread, I've been looking for some advice with gaining muscle mass but haven't been sure where to go.. just looking for any kind of friendly advice.

It seems I am the opposite of most people.. right now I'm really skinny about 140 lbs, 6'0. I desperately want to gain some muscle mass, not asking to bulk up to Football player size proportations... Just want to add a healthy amount of muscle so I can look a bit more muscular and less stalky...

My weight rarely fluctuates no matter what I eat... right now I'm trying to eat healthier, and work out as often as I can... but going to the gym currently isn't an option just don't have the time as I'm constantly devoted to work. Anyway I can work towards adding that bulk without spending a lifetime at the gym?

[cubsfan203]

Re: For all you guys wanting to gain muscle, size, etc.

Sorry if this type of information has been posted earlier in this thread, I've been looking for some advice with gaining muscle mass but haven't been sure where to go.. just looking for any kind of friendly advice.

It seems I am the opposite of most people.. right now I'm really skinny about 140 lbs, 6'0. I desperately want to gain some muscle mass, not asking to bulk up to Football player size proportations... Just want to add a healthy amount of muscle so I can look a bit more muscular and less stalky...

My weight rarely fluctuates no matter what I eat... right now I'm trying to eat healthier, and work out as often as I can... but going to the gym currently isn't an option just don't have the time as I'm constantly devoted to work. Anyway I can work towards adding that bulk without spending a lifetime at the gym?

If you can afford it/have the space, go buy a bench. I spent maybe $250 for a bench and a weight set that has everything I need to have a solid workout. With that I don't have to waste time/money on a gym membership.

I actually have the exact same problem as you. I'm really tall and lightweight and it took forever for me to actually put any muscle. Since I dedicated myself to working out this past winter, I've put on a good 10-15 lbs of muscle. All it took was coming up with a good workout plan and diet for me and I started seeing results within a month or two. Like I said it doesn't take a huge amount of time to get what your wanting either. I only workout maybe 20-30 minutes every day (6 times a week) and am doing just fine.

[Jonesy]

Re: For all you guys wanting to gain muscle, size, etc.

Interesting info posted about extensive cardio sessions. I take it that it's the same type of situation occurs whenever jumping rope for long periods of time, or riding an exercise bike for a while (>1 hour) as well?

Kruza

Man if you can jump rope for an hour you are my new hero. I can do about 15 mins and i think i am going to die.

You have a catabolic hormone called cortisol that begins to accumulate after about 45 minutes of exercise. Cortisol breaks down protein to release into the blood for energy. As well as glycogen and fat.

Not only that, but the muscles naturally adapt to the endurance activity by getting smaller. This allows oxygen and other products to be carried across the muscle at a faster rate. This is due to the fact that the oxygen and waste doesn't have as much muscle to be passed through. Not only that, but with a smaller frame, less energy is needed to perform.

This is the primary reason that long distance runners are so small. Not necessarily because they don't lift weights.

Sprinters do not run for long intervals. So they never had this problem, they are not going to lose muscle because of their training. So they maintain there muscle while losing some fat in the process giving them the appearance of being more ripped or buff.

That's a good post and I'm well aware of the dangers of cortisol etc, kinda makes me laugh when i see guys boasting about their 2 hour+ workouts when they might be doing as much harm as good.

My main point was that most people are rarely going to be capable of doing enough cardio that gets them so catabolic that it makes much of a difference. Imo they may as well pick something that they enjoy and may be able to sustain rather than the whole bodybuilding mantra of "but bro your muscles will dissappear if you go for a long run!" and "you need 4600grams of protein a minute or you wont grow!" that gets splashed around.

[matt8204]

Re: For all you guys wanting to gain muscle, size, etc.

Man if you can jump rope for an hour you are my new hero. I can do about 15 mins and i think i am going to die.

That's a good post and I'm well aware of the dangers of cortisol etc, kinda makes me laugh when i see guys boasting about their 2 hour+ workouts when they might be doing as much harm as good.

My main point was that most people are rarely going to be capable of doing enough cardio that gets them so catabolic that it makes much of a difference. Imo they may as well pick something that they enjoy and may be able to sustain rather than the whole bodybuilding mantra of "but bro your muscles will dissappear if you go for a long run!" and "you need 4600grams of protein a minute or you wont grow!" that gets splashed around.

Your cortisol levels can also be raised by lack of sleep, so get your zzz's, everyone!

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

Yea I can't stand it when people talk about how LONG they lift. If you lift for two hours without really pushing yourself you're wasting your time. If you lift for two hours and really push yourself you're hurting yourself.

A good 30-60 minutes is all you ever need. Get in and get out...unless you want a 2nd home. Or if you're married and need an escape I guess it's alright haha.

[Kruza]

Re: For all you guys wanting to gain muscle, size, etc.

Man if you can jump rope for an hour you are my new hero. I can do about 15 mins and i think i am going to die.

Haha, I can't even come close to doing an hour of consistent jumping rope now. I've only been doing a session for 30 minutes -- and I cheat to do it for that long. What I mean is that I've been taking 15-second and 30-second breathers in-between intense six 5-minute periods of jump rope, and I'm completely gassed after that. I have so much difficulty sustaining rhythm with my jumps and twirling the rope which causes me to mess up far too often. Anyway, I made it a goal of mine to have enough stamina to be able to do consistent jump rope for an hour-long session (or at least cheat to do four 15-minute periods) within 3 months.

Kruza

[DC]

Re: For all you guys wanting to gain muscle, size, etc.

Man if you want a bench, go to Craigslist and look for someone selling one in your area. I have seen folks give AWAY NICE benches because their wives think it take sup too much space. Trust me