How do I gain mass?

Jake_ironman · 04-10-2008, 11:51 PM

Should be a simple enough question. I just want bigger arms... my chest is pretty big and toned but my arms are smaller and weak lol (at least compared to the rest of my body..)

I usually work out for like.. 1 hour.. do 3 sets of like.. maybe 5-6 different exercises... and always 8-10 reps.

Now what I'm really confused on.. is..

If I want to gain size in my arms.. and not tone at all... am I gonna want to do more like 4-6 reps? One of my friends does this all the time.. But everyone I asked told me 8-10 is better for building muscle mass..

I've been working out for about a year, i work out every day but target 1 muscle group a day.. and this works out good for me... But I wanna start getting more serious about gaining size.. and I have one friend who disagrees with the rest.. but he makes a fair testimony... ( he says less reps=more mass/strength gains.. where as everyone else says Too few reps = nothing...)

I'm just realy confused lol... Any help would be great..

so basically... 8-10 = better for gaining size? OR 4-6 = better for gaining size

?

**Frostwick** · 04-11-2008, 12:03 AM

sry to say but you arnt going to get to 8% at 180 if your only training arms

as for making your arms bigger, i feel like i need to do 2 weeks of normal workouts and on the third week do one that has twice as many exercises in it and is twice as intense, you need to shock your body to make it grow

**ibanezman88** · 04-11-2008, 12:16 AM

k,
first, you gotta eat a lot of calories and protein in order to gain mass

.................

...ummm....

everyone has different things that work for them

experiment and find out what works for you.

Jake_ironman · 04-11-2008, 12:27 AM

ya thanks guys, I have been eatin a lot but I also don't want to lose the abs I worked so hard to get lol ( I used to have a gut back in like grades 9 and 10)

and I dont JUST work out arms lmao.. I'm just sayin I wanna gain the most mass in my arms.. at least for now... but ya.. 180 pounds and 5'5" is pretty big.. but I think i can manage.. I've already gained a ton since I started workin out

I'll try the shock thing.. see if that works. Problem is i'm already confused with my workout plan. I'll try and work something out.

**ibanezman88** · 04-11-2008, 12:30 AM

make sure you do your compounds
bench press
deadlift
squat
and IMO, military press

and don't pussy out and go light on those

also, how can you be so sure you're eating enough to gain muscle?

bro, if you wanna gain muscle, you gotta eat a lot and you're inevitably gonna gain some fat. that's just how it is. that's why bodybuilders go through fases of bulking and cutting.

Jake_ironman · 04-11-2008, 12:30 AM

oh.. but ya.. still..

and i better off doing 4-6 reps for regular workouts? or 8-10?

i mostly ask cuz my friends arguin with me on this one...

**ibanezman88** · 04-11-2008, 12:31 AM

don't argue about shit like that.
cuz everybody's different

it depends on your bodytype.
if you're a beginner, then i would say, yes. stick to 8-10 reps

also, 160lbs at 5'5 with 10% bodyfat is pretty big bro.

Jake_ironman · 04-11-2008, 12:33 AM

ya. I guess i gotta start eatin a lot more eh? lol

and I have been doing dead lifts, military press, bench press.. but squats don't sit too well with me.. I've gotta start doin them more

**ibanezman88** · 04-11-2008, 12:36 AM

yeah buddy
i would go hardcore with the squats
NO HOLDING BACK
but make sure you're using good form cuz so many people fuck up their knees on squats.

if you wanna get big. #1 exersise=heavy ass motherfucking squats

after heavy squats/deadlifts, your body releases a great deal of growth hormone when you sleep.

so, what are your calories at?

how much do you sleep at night

Jake_ironman · 04-11-2008, 12:42 AM

DEFINATELY need more sleep at night.... its at about 6 hours...

calorie intake is approximately (averaged) at about 2000? its only low cuz im tryin to keep the abs.. but im willin to gain some weight.

but anyways man speakin of sleep i better get goin for now lol.. i gotta wake up for school tomorrow lol

**Frostwick** · 04-11-2008, 12:43 AM

Quote:

Originally Posted by Jake_ironman

DEFINATELY need more sleep at night.... its at about 6 hours...

calorie intake is approximately (averaged) at about 2000? its only low cuz im tryin to keep the abs.. but im willin to gain some weight.

but anyways man speakin of sleep i better get goin for now lol.. i gotta wake up for school tomorrow lol

6?! holy shit
i fall asleap in class if i dont get 9

Jake_ironman · 04-11-2008, 12:48 AM

ya ive been tryin to fix this for a while now lol.

maybe ill get 7 tonight if I get to bed now.. and I'm lucky lol