Fast Muscle Growth? Help..

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posted by cartman

Hi.... I'm 17 Weigh 71kg and i'm 177cm tall..... i was wondering on how to grow muscles faster..... from what i heard.... work out for no more than 45 mins, work out 3 times a week,3 - 4 sets of 8 reps( the last rep has to reach Failure Or close to failure?) and from what i heard ... is... every visit to the gym, concentrate on one muscle???..... for instance Chest?.... Is that true?.... I am Chubby with some muscles here and there... i wanna get more mass ,not fats, and muscles... without having to take supplements... is there any way i can do all those?.... what i eat and drink is Chicken, Beef , Fish ,Milk (10 gram per serving)... I need assistance... someone help pls... Thanks... :thumbs:

posted by A.B

well honestly. get whey protein. i dont even consider it a supplement anymore because it is so essential. after you workout, its best to have a shake because you digest it in a mattter of an hour. now, if you only have food after you work out, it takes 3 hours to really digest (i beleive that is the time to digest food unless someone else can correct me) you see where this is going? after an intense workout your muscles are in a catabolic state if they do not get replenished fast enough. it will take 2 hours longer for them to get the protein that they need, compared to one hour.

now for workouts. this is how i always give it to people. go heavy and have a training routine something like this. try to have a partner motivate and spot you.

monday- chest and triceps

wednesday- back and biceps

friday- shoulders and legs.

something liek that. go heavy on each day and concentrate on power exercises like squats, deadlifts, bench

posted by RHNewfie

There is a good sample routine that Durabolin posted that has also been copied into other threads by various members.

posted by mpseagle

this is the same workout i use, i do change it a bit to get some varity in the machines or things i do. I have seen some results. :)

posted by marinesteve

muscular strength - the ability of a muscle or muscle group to perform repeated contractions against light(submaximal) load for an extended period of time - use lighter weights; complete 2-3 sets of 12-15 reps; 30-60 sec rest between sets

Musclar hypertrophy- increase in muscle size/muscle mass- use moderate weight; complete 2-4 sets of 6-8 reps; 30-90 sec rest between sets

muscular strength - the maximal force a muscle or muscle group can generate in one maximal effort - use heavy weight;complete 3-6+ sets of 1-6 reps; 2+min rest between sets

posted by gymphreak

I agree with AB, or try a nice simple Powerlifting routine...similar to AB's setup, but its
monday-legs
tuesday-chest/shoulders/triceps
Thurs - back/bis

check out smallguys PLing log...i put him on that routine, so it will work for you as i put alot of ppl on it.

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