What is the best
way to gain as much muscle mass as possible?
Hey man, thanks for the
question. So, you want to gain muscle mass? Not to worry, just follow
a few simple rules and you should see gains pretty quickly. Think of
this as a bulking phase, then when you reach your desired weight and
gains, then perhaps you could begin to go on a cutting diet to burn
off the excess fat and chisel out your body. Here goes:
- From 172lbs as a
starting point, you’ll probably want to set a goal for
yourself...maybe 185-190 or so.
- Make sure that you
consume upwards of 200+ grams of protein on a daily basis, with about
300-400 grams of carbs (more than half complex carbs as opposed to
simple carbs), then about 50 or so grams of fat.
- Workout HEAVY with
lower reps, ie. set1=12reps (warm-up), set 2 = 8-10 reps, set 3 = 6-8
reps, set 4 = 3-6 reps, set 5 = 3 reps. You can also pyramid the
weight, but no more than 10 reps at a time.
- Creatine would be a
suggested supplement, as well as Whey Protein w/more calories (MuscleMilk),
and possibly extra amino's.
- Only do each
body-part once per week, since you'll need a little extra time to
recuperate from lifting heavier than normal. I suggest working a major
muscle (chest, back, legs) with a smaller muscle (Tri's, Bi's, calves,
abs, shoulders). When you're bulking, probably not the best idea to do
something like chest and back in the same workout.....gotta split up
the major muscle groups into separate days.
This should be pretty
much it.....see how things go after the first month or so....you may
have to make some adjustments to your diet, etc.... Let me know how
things go for you and best of luck!
Vince
Vince