i would lay off the red meat that it suggests. i had to get off because it does something with my blood pressure/cholesterol...

holymogwai

eat chicken, no sweets or carbs, work out hard....maybe a little hgh shots in the butt here and there.

holymogwai

Funny that i find this post after i got back from my first session with a private trainer.. half of the stuff i read in this post matched what my trainer said.. so more or less this real-deal advice! Pump on!

bksteve

holymogwai hit it: "eat chicken, no sweets or carbs, work out hard."

More specifically, heavy heavy weights (and make sure you hit the lower body equally, dudes), and protein shakes just before and after you lift. Lots of vegetables (not for building muscle, but just to make sure you're healthy), and eat often -- five or six small protein-packed meals a day.

Kables

I'm about half the way to a resounding success in my fitness program. I've got the mass; now I just need the muscle.

imajoebob

VPX makes the best protein supplements IMO. Try those in conjuction with a balanced diet. If red meats cause problems with your blood pressure and cholesterol (and many have family history with that, such as myself) try some vegeterian meals. Mix it up and find what works for you. Seeing a nutritionist helps ;)

edythemighty

For the lactose-tolerant, one can make inexpensive protein shakes from powdered milk. Some say this type of protein is higher quality than synthetic protein, others claim powdered milk is more dangerous than liquid milk, but everyone will say that you should account for the nutritional content of the shake when planning meals so that your intake fits within your target amount of protein, fat, and other nutrients.

floatinglist

@Kables:
Good advice.

Other suggestions: Use free weights over machines and dumbbells over barbells whenever you can. Mix up your exercises. If your body becomes efficient at a particular movement you don't build as much muscle.

Don't attempt to lose weight and gain muscle at the same time, it's near impossible. Don't even try to put on muscle and maintain your weight, it just isn't worth it. Accept putting on a few pounds as an inevitability and work out in phases. In one phase add muscle, and in the next burn fat.

SloppyChris

And yet, so many Americans eat 2-3 times the amount of protein they're supposed to. Remember to keep your diet balanced so you're actually going to build muscle, not ingest so much protein your body has little choice but to expel it or store it as fat.

Marce

My theory:
I: Train with intensity.
II. Get good food, drink a lot.
III. Sleep at least 8 hours.

I'm on a strict diet, the Carb Cycling codex, and I have really dropped in my fat %. Personally Id rather eat right than doing a lot of cardio, so I am really happy about the results so far.

More on my diet
[www.t-nation.com]

mfresco

@SloppyChris: Well, I guess I've done what is "near impossible" because I've gained muscle and lost weight at the same time over the past few months. I'm finding it harder to lose weight now, however. Maybe my reserves of fat are low enough now and the muscle mass high enough that further weight loss is unlikely.

I can attest that mixing it up helps optimize the workout and building muscle mass.

lemur

I don't think any short, memorable comment can truly answer this question. It'd be like asking "how do you get a good job" or "how do you manage your finances?"

That said, you basically have to eat healthy and do resistance training. Those two things are how you put on muscle mass. Now it's a lot more complex than that, but you won't develop muscle mass without exercise and eating properly.

For me the best way is weightlifting. You have to break down the muscle through work, and then rebuild through rest and nutrition. Of course, I'm incredibly lazy, so I never put on much muscle, but my body type will keep anything I build, so it's like a project I keep coming back to.

Jarick

Don't avoid carbs if you're trying to build muscle mass. Save the carb cutting for when you're trying to cut fat, which is difficult to do while you're also trying to build muscle. Carbohydrates are necessary for the energy required to lift heavy weights, and simple carbs immediately after a workout shuttle necessary proteins to the muscles for recovery. That doesn't mean to load up on sugars all day long. Stick to complex carbs, such as oatmeal, sweet potatoes, brown rice, etc. Try to eat a gram of protein per pound of lean body mass. Try to eat solid foods as much as you can, divided into 5-6 meals, but a shake or two a day will help when needed.

As far as weight training, skip the isolation movements (curls, tricep kickbacks, etc.) and go with compound movements that train the major muscle groups. For example, a chest press also incorporates your shoulders, triceps, and upper back. Rowing movements and pulldowns/pullups also work your biceps.

If you are really serious about building muscle mass, nothing builds muscle mass like barbell squats, deadlifts, and a barbell press (flat bench, incline, decline). For a beginner, going straight to free weights may be difficult, so start with the machines with the plan to graduate to free weights after a couple of months. Machines cause too much muscle isolation and don't recruit assistance muscle groups.

dschwab

Eat what humans ate thousands of years ago (meat, vegetables, fruit) and exercise like they did thousands of years ago (hard work, periods of rest). That's the easy way to be healthy and strong.

LessIsMore

Anyone have a good workout routine they'd share? I do weights MWF, run about 2 miles on tue/thurs, if i'm going to eat something carb-heavy its at lunch...but results have been slow.

holymogwai

@lemur: weight is irrelevant. If your belly hangs over your belt, you need to take a few laps.

I personally dont weigh myself, because if i havent lost what i think i should have after a hard regiment, I'll quit. I did that once and slacked off, wont do it again.

holymogwai

Cardio is also an important part of the muscle building process. If you really want to show off those fancy new biceps you've got :p

In my experience, as mentioned above taking casein protein before bed time is really vital if yu don't want to wake up in the middle of the night with mad hunger pains. Personally I take Casein before bed, pre-digested (quickly absorbed) straight after a workout, and regular whey as meal replacements.

Also I recently discovered that the protein in eggs is the only protein that is immediately used by your body. All other proteins must be to some extent processed before they can be used to build muscle.

pixelkid

THE WAR AGAINST CARBS. Mostly untrue...

-It is beneficial to take a whey (fast-absorbed protein) protein shake with a good amount of simple carbs (like a banana) after a work-out as this will cause an insulin spike, increasing protein synthesis and muscle repair.

-America seems to be obsessed with Whey protein. As far as muscle BUILDING is concerned, CASEIN protein is much more efficient. Preferably micellar casein, not calcium caseinate. Casein has a slow absorption process which lasts 7-8 hours (sleep time), whey is used or wasted within 1.5-2 hours, making it not that useful when you're asleep.

-It is impossible to "tone" a muscle. You can build muscle but there is no way to reshape it. Yes, toning is a myth despite the billion dollar industry that exists for products claiming to do such a thing (just like spot-reducing fat)

strangefate

www.stronglifts.com

Set aside all your misconceptions about weight loss and muscle building and get down to the core of what matters. Mehdi (the owner and chief contributor of the site) has made a workout (lovingly dubbed by the readers) called StrongLifts 5x5. It works. Build core strength using the basics (especially SQUATS, the best full body excercise you can do) in three 30-40 minute workouts per week and be amazed at the results. Do yourself a favor and check it out.

urpwnd

Eat a lot. Mostly proteins and vegetables.

Get lots of rest.

Drink lots of water.

Lift heavy weights.

Don't worry about the fat you put on at first. You'll burn that off later.

fuzzycuffs

1. Squats = Testosterone production. Take of advantage this fact.

2. 5 sets of 5 reps, rotate muscle groups weekly.

3. Eat 30% Carbs/40% protein/30% fat.

4. Don't use machines or a bench press (unless you want to stuff your shoulders up).

5. Ask yourself if gaining muscle mass is compensating for a low self-esteem.

www.cavemanpower.com

matthendrix

@Kables: protein shakes are good...significant scientific research says the protein building cycles in the body occur around 12-1 AM. I know plenty of people who take it then.

chwang

I used to be scrawniest person ever...To gain mass you have to lift weights, low reps, high weight. Example for bench press here (I put at least 40 pounds on my bench in 7 weeks and ~30 pounds of muscle in approx a year): [www.timinvermont.com]

General rule of thumb for me to build mass and move higher in weight is this:
I will start at a weight I can comfortably do 5 sets of 5 reps. And everytime I work out I will try to increase the number of reps to 5 sets of 7. So the first day I will do 6,5,5,5,5 reps; next day 6,6,5,5,5, etc etc until i work up to 7,7,7,7,7. At that time, I will move up 5 pounds in each hand and start over at 5x5. Excellent way to make quick gains.

chwang

If anyone was looking for a good workout, I'd recommend crossfit.com - I've been doing the workouts for about a month and have gained about 10lbs (which, from the mirror, mostly looks to be muscle). As for the protein part, I'm looking forward to hearing what everyone recommends. A part of me wants to buy a jug from GNC of the whey protein, but I'm not sure if it would be worth taking protein like that or not.

sbelyea

When I was younger and playing football, I ended my freshman year at around 140 lbs. Coach wanted me to gain weight, and wanted me to gain a lot. Now I do not know how healthy it was, or safe, or any of those important things (because at the time coach was god and that was all there was to it) but what I did, aside from working out ridiculous amounts, was to drink slim fast, with my meals. I ate like 5 meals a day (sometimes more) but the slim fast with it really helped me to gain. At the beginning of my sophmore year, I weighed 185 lbs. Maybe growth spurt, maybe ridiculous amounts of time in the gym, but the slim fast sure didn't hurt.

derekhaltom

@lemur:
I stand corrected. Good for you!

May I ask for details? What weight did you start at, and how much did you lose? Also, how many pounds did you add to your bench press?

SloppyChris

@evan_phi:
Seriously... Zinc? i didn't know about that :( God bless you man.
I thought I had some serious issues with building muscle mass, well now I atleast have something to try out. almost 2 months of strict weight training alternated with cardio, and yet no change in body fat and very little muscle gain. Is there anything else that I need to look into?

n8crawler

I build muscle mass by playing lots of videogames. My thumbs are HUGE.

Quine

Along with what everybody else has said, I think one of the most important things in order to make great gains is to have a workout partner. This does several things for you. First, it gives you a way to be held accountable. You can't miss a workout and you can't slack off. Your workout partner can push you every single day, and you can push him when it's his turn. It's a great way to stay motivated, and if you are at all competitive, it's a great way to work hard in order to make greater gains than your partner! Here's to good lifting!

Tad
mansplace.wordpress.com
freewebs.com/mansplace

tareida

For men especially, Zinc is important in muscle building thanks to its work testosterone production. The majority of men are deficient!

I have been exercising regularly my whole life, and until I started taking Zinc supplements, i didn't build a whole lot of muscle.

15mg of Zinc is the daily recommended dose, and this is what most pills will come in. I started bulking up after a week of taking the supplements.

This, of course, goes along with a healthy, balanced diet :D

evan_phi

I do lots of reps of curls. I start with my arm extended, grab the beer bottle, bring it to my lips, sip, extend my arm again. Repeat. Not only builds arms, but also the gut.

RickS

My size changed significantly after I did the following:

- Doubled my calorie intake
- Lifted heavy (with deliberate, controlled movement)
- Doubled my protein intake to 200g/day

These changes were based on advice from a co-worker who placed well in a 'natural bodybuilding' contest.

longbourne

I'm not one to endorse any particular product much less one that I found as an 'infomercial'...

I did lots of research before diving into it but I have to say...the p90x beachbody workout is working. I'm on the second week and I already feel and see a difference..The thing is it is exactly what this article states..dumbells..using your own body weight (pullups pushups) and it mixes it all up. You have to commit though ..and this program requires 1.5 hours a day of intense workouts. So looking for a quick fix forget it. The diet they use is the same as everyone has said above.

sereth

Probably the most accurate fitness related comment board I have seen on Lifehacker to date. Congrats people, I guess it's time for me to start looking for another job.

Jasontrainer

a few years ago i did some research into weight training. staying away from fad diet and workout books. i seem to remember it being said repeatedly that significantly increasing protein intake was a myth with no science to support it.

jmarqrund

The article offers good advice. The best workout regimen I've used has been from www.bodyrx.com. You need to workout ~4 times a week, for about 1-1.5 hrs. Basically, it works like this:

- 6 Weeks of Getting Stronger (3 sets, 6 reps, rest for 2-3 minutes). This builds a strong foundation for maximum results.
- 6 Weeks of Getting Sculpted (5 sets, 10 reps, rest for 1.5 minutes). This helps to gain lean muscle mass and definition.
- 6 Weeks of Burning Fat (6 sets, 12 reps, rest for 60 seconds). This help to burn fat rapidly (getting cut).
- 6 Weeks of Maintenance & Endurance (3 sets, 12/16/20 reps, rest for 1/1.5/2 minute).

Repeat after you've finished all 24 weeks (take a week off in between each 6 weeks). You can download the workout forms here: [www.bodyrx.com]

Many people don't like to keep workout logs at the gym, but it helps to guarantee you are working out with the right intensity and makes it easy to track your progress. If you don't pick the correct weight, you're wasting your time.

bjm2q

As a medical student who just got taught everything I am supposed to know on this topic I thought that it may be sensible to give people the basic jist of what the medical profession has to say on this stuff (if you're in the UK we can give you an exercise prescription, not a personal trainer but it's free on the NHS ;) ).
So for those who don't "seek advice from your doctor before starting any exercse regime"....

1. TRAINING: For gaining muscle (as everybody keeps saying) should be doing low reps high weight- the high rep technique has benefits of toning muscle but for hypertrophy make sure it's low. The best in trials was ranking difficulty from 1-10 1 being no effort, 10 being impossible. Perform 12 reps of a weight which makes the last three reps get into the 7-9 range, each rep lasting approx 4 seconds for the FULL movement.
Next set about 1 minute later should be approx 10 reps (last three still 7-9 range), next set 90 seconds later with 8-10 reps. Some stuies said to inrease weight slightly in each set, but we're talking very small increases.

2. DIET: The whole "impossible to gain weight and lose fat at the same time" thing is true to some extent as these require two diffent types of metabolism - anablism (putting on weight) vs catabolism (losing weight). The reason why some people see both is they're in quite a good balance between both metabolisms... although results are best for those who eat a lot. Hence for diet one should aim for anabolism which the body only enters when you burn less than you take in- reach your activity requirements (BMR x average PAR)through a normal diet, don't increase your protein needlessly. Any excess can be whatever you like if you're burning it.

The most important thing about protein is to know you're already eating enough if you live in the western world- eat a bit extra but what's paramount is to eat the protein at the time your body needs it- our body's our poor at managing protein in some ways because we can't store it and it takes loads of energy to convert it to carbs- hence why the atkins diet works. Eat protein around your workouts when your body will need it. Don't eat hugely excessive amounts because your body shouldn't have to deal with that, it's unneccessary and in some cases bad for health.

Oh and for those wondering why some people eat loads and don't put on weight on large diets there are two things: putting on muscle puts your BMR up as it is metabollically active and hence people need more energy when they have more muscle- so there's incentive. Other people have a lot of NEAT (Non-Exercise Attributed Thermogenesis) which is probably due to figgiting with things as opposed to being relatively still.

3. TECHNIQUE: the medical advice part of the consultation can really depend on the doctor but we'll all say to be easy on the joints, may I suggest MayoClinic.com's video section- they'll show you correct and safe technique- meaning your body repairs and builds muscle rather than joints etc.

Other than that I would still suggest seeing a doctor just so they can give you the rest of the check-up and advice you personally. The information I have given should hopefully stop some bad practises though- good luck.

northerngeek

OK, I see what everyone is saying here. I would like some advice on a "well rounded" workout. I simply want to loose weight, feel better, and look better. I am not trying to get "big" but rather be healthier. I feel well know I am over weight, I have a "gut" and am 32 years old. I have tried "health foods" in the past and in a word they are nasty. I have tried protein bars, shakes, 40-30-30 bars, soy protein shakes, etc and it all is just nasty. I am looking for practical food choices and exercises. I am not trying to impress anyone, just want to look and feel better. Thanks for the help.

s1mp13m4n

Lift heavy weights with few reps and few sets, no more than twice a week.

Get carbs and cardio as close to zero as possible...both interfere with protein synthesis.

That_Bastid

There's a lot of good stuff here, but no one has really menioned what i think is one of the most important factors which is not necessarily controllabe. I think genetics has a lot to do with building muscle mass.

Some people are respond really well working out while others have to work at it lot harder and a lot longer. I'm sure a lot of these general guidelines work, but the time frames are going to vary depending on the person. Just something to keep in mind.

devinburn

If you really want to understand the science behind strength training, I suggest you get yourself a used copy of Essentials of Strength Training, the official textbook of the National Association of Strength Trainers. In particular the chapters on nutrition and muscle mass are very well written and documented.

The quick summary: Consume high quality protein immediately after your strength workout. Whey protein powder is a good example.

I have been strength training for the better part of 20 years now, and there is one golden rule that I have come up with:

The most important aspect of any strength training program is to carry it out consistently every week. While the mixture of exercises will vary over time, the key is to keep at it. Barring the use of steroids, creating lean muscle mass is a generally slow process. Be patient but be persistent.

If your goal is to reduce your percent body fat so that you can see all that muscle that you are building: Reduce sugars, starches and refined carbohydrates in your diet. Sugar intake leads to insulin production leads to adipose creation leads to body fat.

jbuberel

Its genetics mostly... I can follow any program you put in front of me and I simply won't put on mass... I can eat, eat, eat and build a gut but no mass.

nvrau

For the lactose intolerant (me, occasionally) LACTASE FREE MILK :)

It's a little sweeter milk, that has just had the lactase simplified to a non di-sacharide. So you can digest it.

Kin

@nvrau> same with me. though I find that if I actually count calories and make sure I eat over 3000 a day, plus weight train 3+ days a week, I can put on maybe 5-10lb.

protein helps to some extent, so I would tend to agree with the post, but your body absorbs very little of it and it just ends up creating some febreeze-ala-you. I tried for a few months adding 160grams of protein to my daily intake...did very little.

For basic whey, I would recommend EAS..only one I've tried that doesn't clump up and taste chalky. Mix with milk and it can almost pass as a real drink.

best of luck everyone

oniijin

Morning: wake up, have a can of tuna before breakfast ( or protein shake if you just can't eat that tuna)

1 hour before workout: tuna, chicken breast, or protein shake)

during workout: (NoXplode or gatorade, and some caffeine. Caffeine is great for concentration and getting one or two extra reps out. As soon as you are done lifting , make your lifting only and hour or so, once you are done lifing have a 50g protein shake.

And hour after lifing, have a solid meal which includes redmeat or chicken. Before you go to bed, another can of Tuna or protein shake. You need 1g of protein per lb of bodyweight, minimum.

Dom

I would use steroids if I wanted bulky muscles. I'm more interested in endurance.

Capone

I've been training over 10yrs now and in all my years it basically comes down to: Train hard, eat frequent meals, get plenty of protein intake (at least 1g per lb of bodyweight if you are trying to gain muscle, preferablly towards 1.5X and yes I know its a lot, and not easy to do) Keep your sat fats low, keep your monounsaturated fats high, eliminate simple high glycemic carbs, eat low glycemic healthy carbs (only exception is post-workout u want some high gi carbs)

now the proteins you want should be lean, it's hard to get all that protein in, so shakes come in handy, whey isolate is good for quick protein absorption (ie post-workout), isolate is more expensive than a concentrate/blend, but mixes much better , and casein is great before bed since its slow digesting, so you have fuel to build while you sleep.

to the guy looking for endurance, muscles only do 2 things, grow or shrink. so you want to grow to a point, stay there, and maintain maintain maintain untill you get the endurance you desire.

anyone who hasn't been to bodybuilding.com who is interested in working out, really should visit, great articles and a very very active forum, along with a store if you want to buy anything.

every other supplement really comes secondary to the above recommendations, that is a good core, if you want to spend money on say a BCAA drink while you workout, sure it's going to help, but it's definitely not essential.

beware of cheap supplements, anything offering a quick fix, or anything with just cheap ingredients.

If you visit this site, you're probably someone who researches, so this shouldn't be a worry.

Hope this helps someone!

@northerngeek good reply btw ;)

RJinLA

I've always been that skinny guy who can eat anything and never gain any weight. I've worked out in the past but only saw marginal results.

About 6 weeks ago I decided I was going to go all-out and get in the best shape of my life. Working out 4x a week (and as the article suggested, < 45 minutes per workout). I'm eating like a machine, and taking the right supplements.

I've put on 10 lbs of muscle since then, and about 13 lbs of total body weight. If you keep the calories up, your body can't help but grow!

nicepants

@holymogwai:
I assume you're referring to an atkins/lowcarb diet. It's a good idea to cut down on the carbs, but not entirely. Would mess with your energy/ mood levels.

=D

rudyism

A few things:
1- Keep carbs low. You can build muscle with fat and protein and minimal carbs and get all of the benefit from a low carb diet (weight loss, low cholesterol, low blood pressure, diabetes under control).
2- Lift heavy. If you have a choice between a heavier weight and more reps, go heavier. More stress to the muscle = more repair = more growth
3- Lift with a combination of fast and slow. Slow works well to build muscle. Fast works well to build useful muscle. Power is ultimately key (force over time).
4- Don't waste time with machines (except Lat Pull and cable machines). They are generally poor excuses for real exercises (even Lat Pull is a sub for pull ups)
5- do FULL Body Workouts with multimuscle movements, like Squats, Deadlifts, lunges, presses, pulls, and twists. Working muscles together will grow them together. Working body parts will not lead to the results you really want. It will take more time than you want to spend. And you will probably limit your growth by your weakest exercise.
6- Eat protein. Do not fear red meat. Fear soy protein. Do not fear dairy. Fear wheat protein. Whey is a great protein, complete and quickly absorbed. Cassein is a great protein, complete and slowly absorbed. Work in Whey + Cassein around your workouts. The combo will rebuild your muscles very well. Avoid SOY. It's not food. Phytoestrols will not help you build muscles.

PotKettleBlack

@Marce: Americans eat too much 2-3 times too much protein? Soy protein maybe. The excess protein is stored as fat? False.

American consumption of protein and fat has been declining. Yet obesity continues to rise. You do the math.

@holymogwai: Please find 1 study showing a causal relationship between red meet consumption and high blood pressure and cholesterol. There isn't one, its merely been repeated so frequently that most take it as fact.

People from traditional cultures that exist entirely on meat, blood, milk have perfect blood numbers... until they start eating a "civilized diet" of highly glycemic, processed carbs.

@Anyone who's having a hard time losing fat: try a low GI / GL diet.
On that diet, doing body weight exercises and cardio, eating protein and fruit after working out I am in better shape then when I was a teenage athlete.

l337_7r4d3r

I've read all sorts of stuff about conditioning and diet and weight loss and muscle gain and they all say different things. The current fad is low carb high protein. That's crap, BTW.

First principle: Fruits, vegetables, and nuts. You can never get enough of these. These supply vitamins, fats, and agents used to absorb them.

Second principle: Metabolism. Your body has a "base metabolism". Regular exercise raises your base metabolism. Say your body burns calories at a rate of 100 cal/hour. Say a cookie provides 300 calories and is fully metabolized in one hour. Your body can use 100 of those calories and will store the other 200 as fat. Similarly, a piece of whole grain bread may provide 300 calories, but may take 3 hours to metabolize. Your body can full utilize that bread and will not store off as fat.

Note that both of those principles are scary to the low-carb craze. Fruit contains lots of sugar, nuts are high in fat, whole grain bread contains carbs.

Instead of low carb, you really want to look at what good and bad carbs are. White bread is generally accepted as bad. Whole grain bread, however, is very healthy.

Other tips:

Moderate. If you love ice cream, limit your ice cream intake, don't stop outright. Most diets die quickly because they have a crash mentality.

Try to work out every day. When I've been on "3 days a week" plans, I find I've slipped. If I'm busy, I'll wait until the next scheduled day, then I'll be busy that day and soon I'm in a tailspin. If I work out every day, if I miss a day, I can gt right back the next day.

Protein after workouts. I even have some protein after cardio. It helps rebuild muscle, which will help with fatigue (and builds muscle mass).

No Gatorade. That stuff's just sugar water with a little salt and potassium. There are sugar free alternatives or (better) eat a banana.

If you're training for a sport, emulate that sport in your workouts. Football players need explosive movements, runners need endurance.

SuperChuck

30/40/30 (Protein/Carbs/Fats)

At 145 lbs I am consuming 2,600 calories a day. I am basing my workout on a program from www.skinnyguy.net.

pand0ra

@SuperChuck: I don't think anyone is really advocating "low carb" so much as low glycemic.

"Fruits, vegetables, and nuts." Agreed, they are great! All have carbs, but all have a low glycemic impact. Whole grains? Sure, but in limited quantities and make sure they're actually whole grains.

Calories? I've started ignoring calories entirely... Our body metabolizes food in countless ways, most of which we don't understand. The idea that the body breaks down energy the same as setting it on fire in a combustion chamber is misleading and pretty ridiculous... High fructose corn syrup is low calorie (and fat free!).

l337_7r4d3r

@l337_7r4d3r

Exactly. "Low Carb" infers that all carbohydrates are bad, while "Low Glycemic Value" only implies that cheap carbs are bad.

Instead of counting calories, I try to eat less. I tend to overeat at meals, so I try to make a conscious effort to only eat as much as I need to, not to eat more because it's there or eat until I'm full...

SuperChuck

Lots of myths around working out expressed here. Most weight training probably does damage by creating muscle imbalances, which leads to big problems down the road; this is especially true of the rectus abdominus muscle, but I just pull this out as an example. Just look at all of the forward head postures of most weight lifters. I also think that the idea that you need to eat tons of protein and all from animal sources is a myth that I'm sure I'll get flamed for raising. There are lots of athletes that contradict this 1950's stereotype, bolsters as it was in those days by the meat industry. Bill Pearl is just one of many examples. Think of all the damage you're probably doing to your body in the long run eating all that animal protein cranked full of toxins from factory farming. Another observation--someone already mentioned this above: Ever notice how those that work out the hardest are usually those who have the lowest self esteem? Muscles can't make up for your lack of love as a child, or for your lack of belief in yourself because you're only 5 feet tall! You'd be better off taking up meditation. It would be a relief to us all. :)

philosopher_dog

hmmm, delicious! Lifehacker should have more posts featuring big, muscular chests!
seriously I am following the book POWER OF 10 by Alan Zickerman. 1 to 2 times a week heavy weight with few reps all at one time. I simply cant afford the gas to go to the gym more than that. Times are really tough at the moment.

cupidandpsyche

Offtopic:
I am looking for a web 2.0 fitness community, where the geeky fitness folks hang out. Is there any community you are aware of? There are some many morons on bobybuiding.com and the other big boards. (no offense).

mfresco

@n8crawler: Are you trying to build muscle or cut fat? I have found that focusing on one of those goals at a time makes much more sense. If you want to gain muscle, up your caloric intake and knock off the cardio. The opposite if you want to lose fat.

nicepants

Personally, I like to take Nitric Oxide (not to be confused with Nitrous Oxide) as it dilates the interior wall of the blood vessels allowing more nutrients in. I also lift in the morning and late night since thats when you have more T in your blood stream.

Taking multiple sources of protein for sustained release.

Learn a little about nutrition and exercise physiology to separate the myths/wives tales from the reality.

KIS Keep It Simple

proud_blackfoot

@nicepants: Unable to choose which one to start with. I've been trying with cardio and weight training on alternate days, but with very little progress :(. This little abdomen fat is messing with me :((
@mfresco: try traineo.com

n8crawler

@mfresco: try taineo.com

n8crawler

@devinburn: While I agree that genetics has a lot to do wi9th your anabolic potential, what we're talking about is ways to achieve that potential...which is what lifehacking is neway.I don't want to be Arnold schwarzanggar, but don't want to be Pewee Herman either.

@philosopher_dog: The imbalances you speak of seem to stem mostly from a lack of symmetry , which is bad even in life. By the same token, we wouldn't intentionally neglect our talents just to keep them on par with the rest of our life. Balance doesn't always mean equality. Regarding "those who workout the hardest": Should I stop eating because those who eat the most have emotional issues?? Again it's a matter of balance. BTW...I'm not flaming ne1, just disagreeing a little. I appreciate all comments I read @ lifehacker.

@Lifehacker: Ty for accepting me as a commentor :-) ooo toe tweet

proud_blackfoot

Eating more protein will help, but only up to a point. Plan on eating 1.5 - 2 g of protein per kg of body weight per day. On top of that, it'll take around 2500 extra calories per pound of weight you want to gain to put it on. Try to eat five-six meals per day, high-quality foods--vegetables, whole grains, lean sources of protein, and use the following guidelines for structuring your weight training: 3-6 sets, 12-20 reps, and enough weight that you're fatigued at the end of each set. Rest interval is 30 to 90 seconds.

BTW, I believe this is pretty accurate; I just checked my personal training textbook. Keep in mind that any protein over 2 g/kg of body weight/day will likely come out in urine; there's no need to go higher than that unless you're training hard core, i.e. more than four hours a day.

trihardist

I've never been one for muscle mass, I've always gone for lean, cut muscles. I'm a fairly skinny guy for my height though. 6' 150lbs. I just try and eat right and do a bunch of different physical activities, from martial arts, to wakeboarding, dirtbiking, rock climbing. I rarely ever step inside of a normal gym.

wrestlingnrj

Maybe us nerds are not the best people to ask about muscle mass...

surfer__ninja