Answers (5)
1
Basically, they need to lift heavy weight about 8-10 reps max per set, about 3 sets per exercise. Make sure they are resting enough, to let the muscle recover and grow..and make sure they are eating enough, especially protein, and eating clean about every 3 hours.
0
Workout - stop any slow sustained cardio they are doing...it is catabolic. Start doing intervals to maintain/increase cardiovascular conditioning. Progress up to lifting 85% of 1 rm (activates the most motor units/muscle fiber that allows any volume) in complex lifts (deadlift, squat, military press, bench press, pullups).
Nutrition - work around the most anabolic times...highest testosterone and HGH levels in the morning after waking(carbs blunt these hormones). Later in the day most people are the strongest but the hormones are dropping off so how do we counter this if you workout then...with another anabolic hormone, insulin, this is done by a fast acting carb drink 45 min after completion of evening workouts. Don't eat carbs immedietally before bed just casein protein about an hour before laying down, so as not to counter act any hormones released during REM and casein takes longer to digest so it fuels the body longer during sleep.
Recovery - Get enough undisturbed sleep and learn to cycle workout intensity (this depends on training level), eat a balanced menu, learn how to supplement with what works (such as Glutamine, Creatine, BCAA's).
Gaining weight might seem difficult at first but with complex liifts using the proper intensity, proper nutrition, and proper recovery, it is not unheard of to put on 10-20lbs in the first year of serious lifting.
Nutrition - work around the most anabolic times...highest testosterone and HGH levels in the morning after waking(carbs blunt these hormones). Later in the day most people are the strongest but the hormones are dropping off so how do we counter this if you workout then...with another anabolic hormone, insulin, this is done by a fast acting carb drink 45 min after completion of evening workouts. Don't eat carbs immedietally before bed just casein protein about an hour before laying down, so as not to counter act any hormones released during REM and casein takes longer to digest so it fuels the body longer during sleep.
Recovery - Get enough undisturbed sleep and learn to cycle workout intensity (this depends on training level), eat a balanced menu, learn how to supplement with what works (such as Glutamine, Creatine, BCAA's).
Gaining weight might seem difficult at first but with complex liifts using the proper intensity, proper nutrition, and proper recovery, it is not unheard of to put on 10-20lbs in the first year of serious lifting.
0
I worked with a very thin musician whose goal was to add muscle weight. We went from 117 pounds to 145 and it made a world of difference to him, his quality of life, and his ability to sustain long performances. We made sure that he was eating enough quality calories (which wasn't easy with his schedule), AND we added resistance training/weight lifting to add muscle mass. It worked! :-)
LaRue, CSCS
www.lecfitness.com
lecfitness@yahoo.com
LaRue, CSCS
www.lecfitness.com
lecfitness@yahoo.com
0
Simply eat more calories than he burns. In combination with the proper resistance training variables, he will gain mass.
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I agree with at least 80% 1rm intensity for resistance even if they can only do 3-4 reps do at least 2 sets. They need to learn proper form for every exercise they do to reduce stress on the lower back, knees and shoulders. Use the largest muscles and balance opposing muscle groups. Go with multiple joint, full body exercises instead of isolated arm or leg movements. Allow 48 hours for each muscle group to rest before exercising those muscles again. Eat more fruit and drink juice or milk after workouts. Make sure they eat lots of good fat from fish, nuts, seeds, olives, coconut, avocados etc. around 30% of calories from fat don't forget this part!
