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How to improve workout regiment/eating habbit

11/07/2001 10:13PM

Question:

I am a 22 year old male. I am 5 foot and 10 inches tall and weigh 150-155 pounds.

I have been trying to add muscle mass for a couple of years through an ever expanding workout program that involves aerobic workouts 3-6 times a week and weight lifting 6 days a week (2 days for chest and tris, 2 days for back and bis, and 2 days for shoulders). I have been unable to gain any weight, and I have nnot been able to increase my maximum bench press above 205 pounds. My lifting workouts involve lots of sets of heavy weight 6-8 reps (at least 3 sets per excersise) and I have been trying to eat as much protein as possible. The only thing I do that is probably bad is drink beer 0-3 times a week (6-12 cans a time and my beer drinking fluctuates based on my work load at college)

What can I do to gain muscle mass (good weight). Should I be eating a lot more food or should I be lifting longer or is there something else I can do? (Both my parents are very obese, so I am not under the impression of naturally having a high metabolism)

Thank You.

Answer:

I would first focus on what you are eating. Are you eating three wholesome meals a day? You will want to add nutrient-dense snacks in between your meals (i.e., granola bars, peanut butter/crackers, etc.).

Regarding your strength program, are you performing any lower body exercises? The following information regarding resistance training is taken from the American College of Sports Medicine Guidelines for Exercise Testing and Prescription (6th edition). 1) Perform a minimum of 8-10 separate exercises that train the major muscle groups (arms, shoulders, chest, abdomen, back, hips, and legs). A primary goal of the program should be to develop total body strength and endurance in a relatively time-efficient manner. 2) Perform a minimum of 1 set of 8-12 repetitions of each of these exercises to the point of momentary muscular fatigue. 3) Perform these exercises 2-3 days a week. Although more frequent training and additional sets or combinations of sets and repetitions may elicit larger strength gains, the additional improvement is relatively small for individuals in a general fitness setting. 4) Adhere as closely as possible to the specific techniques for performing a given exercise. 5) Perform every exercise through a full range of motion. 6) Perform both the lifting (concentric phase) and lowering (eccentric phase) portion of the resistance exercises in a controlled manner. 6) Maintain a normal breathing pattern; breath-holding can induce excessive increase in blood pressure. and 7) If possible, exercise with a training partner who can provide feedback, assistance, and motivation.

I hope this provides you with some helpful information.

For more information:

Go to the Exercise and Fitness health topic.