How to gain muscle mass faster?

[Anonymous]

Been working out for a year and sure I can see big changes, but I want much more!
I work out 4 days a week (1h30), drink whey protein twice a day and have several vitamins and take omega 3, 6 and 9. What else can I do to boost my muscles?

tyvm!!!

[Anonymous]

Check how many calories you are taking in a day, it may be less than you think. if you want more changes, you need to consistently hit a calorie surplus daily. I drink 100 grams of ultra fine oats with plant protein and sometimes other calorie dense mixes to supplement my meals.

You might also want to research into the 'Lady Isokinator' or the 'Isokinator classic' type of training. I've built more muscle with this than any other form of training because it places the muscles under a constant time under tension (TUT).

[Iron_Man]

Awesome my kind of girl your doing a great job. Ok to add muscle mass you have to lift real heavy to the point of exhaustion, For example do 5 reps as heavy as you can where you can't do 6 reps, rest for 2 min and repeat putting in 5 sets on the routine your doing.

[Asker]

So lower reps and add more weight? I usually do 10-12 reps. But squatting: I do 10-8-8-6.

[Iron_Man]

Yes. 12 rep are for cutting up. Lift heavy and do low reps but do a lot of sets. Try not to bend your back doing certain exercises like curls

[Asker]

Thank you for the tips!! Will start that on Monday.

[Iron_Man]

Awesome I wish you the best of luck. Remember its going to be totally different from what you have been doing, your going to be real tired you might even get discouraged but no matter what don't give up and go back to your old routine. Down the road you will get use to it and perform much better. Your going to get strong as a Bull and put on much more muscle mass then you already have. Remember it takes a lot of time to add mass it won't come fast but eventually you will get it if you stay consistent in the gym

[Iron_Man]

Thank you so much for MHA.. How did your new workout go today?

[Asker]

Fewer reps, added weight! Just like you told me! :)

[Iron_Man]

Awesome did you feel the pump?

[Xfitchick]

Talk about your training program with your instructor. Supplements are not the holy grail. Its the body exercise and balanced food that does it. I also don't know your present look, so hard to guess if you will easily build extra mass. I train heavy and still my body stays relatively stable, but it gains fitness level and strength

[Asker]

I'm more on the lean side... Pretty thin and tall. But I can gain muscle around thighs and butt pretty easy!

[Xfitchick]

Then probably you need to take more weigth for your upper body when doing exercises. Use the 1 rep rule to find the ideal weigth. After warm-up, for a specific exercise find the weigth that you can move just once. That is your 100% . If you want to build muscle, train around 50 to 60% of this weight and do 3 to 4 series of 10 to 12 reps. For strength, train at 70 to 80%.

[Xfitchick]

thanks

[Jaden69]

You see big changes so just do what you're doing. Try to get protein from actual food though. Protein shakes are just supplements, meaning it's best taken alongside with food (Arnold). Muscle gains take time, especially for women because girls don't have testosterone.

You can always cross over to the dark side but the side effects for women are terrible.

[Asker]

Oh I have protein (food) on every meal! I follow a very strict diet. I feel that I'm evolving, but can't I make it go faster without doing something bad for my own health?

[Jaden69]

Time is everything in muscle building, unless you have amazing genetics. Just progress with weights and you'll see good results.

It's easier for girls to put on mass below the waist compared the guys. Upper body requires more work.

[Asker]

Yes, my arms are toned but skinny as hell :'( it seems I can only grow my thighs and but. Not even my calves are looking super nice :(