28Dec/101
how come im just now noticing muscle gain?
ive been lifting weights since 13 and now im 16
technically i was lifting at 12 benching 30lbs 120 times
i lifted on and off at 12
at 13 i lifted for 8 months
and maxed out at 170lbs
but then quit lifting weights for 2 months and then i could only max out at 150lbs
at 14 i got seriose and im 16 and still lifting
i turned 16 in october but
started noticing that my muscles were growing and looking a little more cut at 15 and 1/2
but why did it take that long for my muscle too start growing?
could it be testosterone levels?
i haven did squats since summer so its weird that i started noticing muscle growth when i quit doing squatts
after all there suposed to increase testosterone and human growth hormone
December 28th, 2010 - 23:06
From when you first start until now it can take quite a while before you will notice considerable gains. I will give you some tips to get you right on track and be able to gain the maximum amount of muscle mass>>>
Keys to building muscle mass>>>
1)Diet = 6 to 8 small, balanced meals spread out evenly throughout the day. Carbs, including complex carbs & lean protein with each meal.
2 protein drinks per day. On weight training days have 1 protein drink 30 min. prior to workout & 1 protein drink within 45 min. after workout. You will need 1 gram of protein per 1 lb. of bodyweight. Excellent protein drink = 1 scoop why + 1c. 100% orange juice + 1 lg. banana.
Bodybuilders 3:2:1 Diet = 50% calories from carbs, especially complex carbs (sustained energy), 33% calories from protein & 17% fat.
2)Weights = work each muscle group 1x to 2x per week depending on experience level. Never work the same muscle group 2 days in a row. Exceptions are Cardio, Abs, Calves & Forearms. 1 to 2 mass building exercises per muscle group. 5 sets per exercise. Pyramid weight & reps.
Do a pushing & a pulling bodypart together and never 2 pulling or 2 pushing bodyparts in the same day as you will prefatigue the 2nd muscle group and it will not grow as fast as it would otherwise.
3)Abs = A good ab routine that hits all parts of the abs (upper & lower abs, obliques & sides). 1 superset of (1 set crunches + 1 set kneeins + 1 set crunches>to right knee then down & up to left knee + 1 set sidebends). As you get use to this build up reps and supersets. Once abs are very strong add on weight to build ab thickness. Very important. Abs can be worked more often than other bodyparts.
4)Cardio = Any fat over abs should be removed and this can be done via a high volume of cardio (Progressive Loading Volume of Cardio) Starting at 30min. of cardio per session building up to 2 hours on some days and 1 hour days in between. This will result in the loss of a lot of fat.
5)Rest = very important and often overlooked. In the gym you do not grow there. That is where you tear down your muscle fibers. At home with proper rest and good nutrition is where you rebuild your muscles bigger & stronger.
6)Supplements = you do not need all of these fancy named supplements. You just need a basic whey protein with no added carbs so that you can add your own carbs. I also take a multi vitamin to ensure I am getting all of the nutrients my body requires. I also take a capsule with plant sterols & plant lipids. The plant sterols are perfectly legal and they really give me a boost, and have greatly increased my strength. I feel that the plant sterols may mimmick testosterone in a way.
7)The average male can only gain 10 lbs. of muscle mass in 1 year and women gain at a much slower rate because they have less testosterone.