Building Muscle

[AV123]

I want to start lifting weights to build muscle but I don't know where to start?  Anyone has a good start out plan?

[teach1996]

Hi, I just started too. I hired a trainer at the gym. He has me do a warmup on a machine for one mile, then HIT intervals for 4-6 rounds of body resistance (push ups, squats, kettleball lift, situps), then we either train legs or arms 3 rounds, then 15-20 minute cardio. This in addition to eating carbs/proteins correctly. No dairy or fruit for a month. It's tough. Weigh in once a month. Fat measured with calipers. After a month we will see how much muscle I gained and fat gotten rid of. 

[Heybales]

Look up Stronglifts 5x5, exactly what you need.

At the start don't worry about the deficit, you'll increase strength with existing muscles quick enough, and if a lot of fat to lose, may even gain a 1-2 lbs of new muscle over a couple months.

But after that, remember the less deficit the better, because you'll stop being able to build new muscle eating in a deficit trying to lose weight.

[AV123]

Thank you. Looking up now.

Sent from my iPhone

[VinceD]

I agree with the recommendation of Stronglifts.  I have my son doing it right now.  The app makes it very easy to track your progress.  The three days a week squatting along with running was tough on my knees, so I switched over to a program called 5/3/1.  Can find alot of info regarding it on the net.  In either case both focus on the big compound movements that will give you the most benefit for time spent.  Have also heard good things about a program called Starting Strength, but have no personal experiance.

[Nick17]

Stronglifts 5x5, Wendler's 5/3/1 and Starting Strength are definitely the most popular programs out there.  There are alot of good books on sites like Amazon for strength training and most will tell you to focus on compound exercises (multi-joint exercises) such as squats, bench presses, deadlifts, overhead presses, and barbell rows.  Throw in some chin ups if you can do them.  The important thing is to find a program that is balanced and trains both the agonist and antagonist muscles equally.

A good program depends on what your goals are and what works for you. 

[betpchem]

Years ago I bought a book called PowerSculpt for Women (there's one for men, too). It uses handweights and a Swiss ball. i just pulled it out again and followed the DVD routine - it's about a half an hour. I've done it twice now. I feel like it'll be good for shaping my body and building my muscles a bit. I'll let you know how it goes.

Here's the link for the book on Amazon: http://www.amazon.com/PowerSculpt-For-Women-Complete-Sculpting/dp/1578261821/ref=sr_1_1?ie=UTF8&qid=...

[SunsetRunner]

FORM FORM FORM first!!

Body weight workouts are very good places to start too, and can do pretty much anywhere.  Builds funcitional strength vs muscle that looks good but not too useful.

Variety.  Sleep and water are keys as are when/what you eat.  Timing for foods and nutrients (mantra:  eat based on either what you just did or are about to do).  Don't (please) ascribe to all the high protein nonsense especially if paired up with low carb.  May work short term but can't live on it and it's hard on the body (kidneys, inflammation, etc.) and breaking down animal protein is hard on the body -- not readily bio-absorbable.

Then start out with lighter weights to avoid injury and do not neglect your core -- critical for overall body performance and prevention of injury.

I like what the others saiid both about mulit-joint/combo exercises and the inclusion of legs, too easy to focus on upper body (chest, shoulders, arms) and wind up with chicken-legs.  LOL!  Also, free weights and body-weight over machines......

[Dominique]

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@SunsetRunner wrote:

Timing for foods and nutrients (mantra:  eat based on either what you just did or are about to do).

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Well, some think the importance of timing is over-rated:

http://www.precisionnutrition.com/nutrient-timing

[teach1996]

That is a very good article. Thank you!