Health Simplest way to add muscle?

[empath]

Hey guys, I want to know a single simple change I can implement in my lifestyle that will increase my muscle mass if done consistently.


I did this simple thing that @Chase has mentioned in his articles which is to reduce the portion size of food and becuase of it I ended up shedding ~ 6 kgs of fat in 6 months.

I was gymming on and off ~ 2 times a week and missed few weeks here and there but cutting portion size paid off.

So, I want something this simple which will help me to add 1 kg of muscles in 1 month time.

It needs to be simple enough to implement, so I can do it consistently.

For example, it could be eat 100 gms of protine after exercise.


P.S -
I do full body weight workout in a super sets.

Eg.
1 lat pull down
1 Chest press
1 tricep curl

And repeat this until its 3 sets.

These 3 sets of random rep variation, so sometime its high weight and 5 reps and sometimes low weight and 15 reps.




And repeat this and then 3 more exercise.

 

[James D]

Hey guys, I want to know a single simple change I can implement in my lifestyle that will increase my muscle mass if done consistently.

Progressive overload + sufficient protein

 

[TomInHo]

I'm a fitness coach that has clients that tend to be very short on time. They only train about 2-3 times per week and here's a minimalist workout routine I use with them to get them started to build muscle everywhere to look sexy and strong

Keys to make this work are: Focus on compound movements, eat enough calories and protein, progressively overload training over time


Workout A
Bench press 3 x 6 - 15 reps
Squat 3 x 6 - 15 reps
Barbell row 3 x 6 - 15 reps

Workout B
Deadlift 3 x 6 - 15 reps
Lat Pulldowns 3 x 6 - 15 reps
Shoulder press 3 x 6 - 15 reps

Rotate between these 2 workouts every time you train. Aiming to do just a little better each session than last time with more weights or reps

Do this for 6 months to a year and you WILL look better than 90% of the male population

Getting jacked doesn't need to be complicated

 

[Skills]

Hey guys, I want to know a single simple change I can implement in my lifestyle that will increase my muscle mass if done consistently.


I did this simple thing that @Chase has mentioned in his articles which is to reduce the portion size of food and becuase of it I ended up shedding ~ 6 kgs of fat in 6 months.

I was gymming on and off ~ 2 times a week and missed few weeks here and there but cutting portion size paid off.

So, I want something this simple which will help me to add 1 kg of muscles in 1 month time.

It needs to be simple enough to implement, so I can do it consistently.

For example, it could be eat 100 gms of protine after exercise.


P.S -
I do full body weight workout in a super sets.

Eg.
1 lat pull down
1 Chest press
1 tricep curl

And repeat this until its 3 sets.

These 3 sets of random rep variation, so sometime its high weight and 5 reps and sometimes low weight and 15 reps.




And repeat this and then 3 more exercise.

kinobody has simple guides, very minimalistic.... google one of his programs there are pdf out there..free..

 

[Marty]

I'm a fitness coach that has clients that tend to be very short on time. They only train about 2-3 times per week

Do this for 6 months to a year and you WILL look better than 90% of the male population

Hey @TomInHo I do the Les Mills BODYPUMP class 3 times per week. I prefer group lessons and progressively add weight as the weeks go by. Right now I am on 20 kg for squats, 10 kg for lunges, 13.5 kg for chest, 15 kg for rows (7.5 per side), 17.5 kg for deadlifts and clean-and-press (they are combined in the routine in the same song)—all up by around 75% from my starting-point in January. On other days I walk as much as I can (6 to 7 km per day) or do light cardio. BODYPUMP seems to me to contain pretty much all the elements you mention in your Workouts A and B. Do you approve?

 

[TomInHo]

Hey @TomInHo I do the Les Mills BODYPUMP class 3 times per week. I prefer group lessons and progressively add weight as the weeks go by. Right now I am on 20 kg for squats, 10 kg for lunges, 13.5 kg for chest, 15 kg for rows (7.5 per side), 17.5 kg for deadlifts and clean-and-press (they are combined in the routine in the same song)—all up by around 75% from my starting-point in January. On other days I walk as much as I can (6 to 7 km per day) or do light cardio. BODYPUMP seems to me to contain pretty much all the elements you mention in your Workouts A and B. Do you approve?

Plan looks solid playa

You improving too so no need to fix what ain't broke. Keep going

 

[Sidhrnsksijf]

I think your solid, but just in case I’ll give my two cents.

Depends on what you’re doing wrong. All you really need is a consistent workout routine that stimulates muscle growth, diet to build it, and enough sleep to not get sick and recover.

Exercise
-Focus on form to stimulate the chosen muscle. The internet has plenty of videos. If you had worse form before, You might have to go down in weight because surrounding muscles aren’t doing the bulk anymore. Never sacrifice form. Injury screws you
-Move the weight until the muscle won’t move it anymore or close to that, instead of when it starts to hurt.
-Your set #are fine, in fact I’d say they’re great.

diet
-Enough calories daily to be in a surplus. Doesn’t matter the macro split. Not enough calories = no increase in weight = no more muscle, unless your fat.
-Enough protein to rebuild broken down muscle. 100g a day should be fine.
- Healthier foods do make you feel better, but it’s not a priority. Calories and protein are.

sleep
- Get enough. If you don’t, you recover slow and if you get sick, you’re
-Make sure your actually sleeping when in bed.

If you do that and nothing else, it will be really hard to not build muscle.

 

[KJ Francis]

Workout A
Bench press 3 x 6 - 15 reps
Squat 3 x 6 - 15 reps
Barbell row 3 x 6 - 15 reps

Workout B
Deadlift 3 x 6 - 15 reps
Lat Pulldowns 3 x 6 - 15 reps
Shoulder press 3 x 6 - 15 reps

Tom this is genius... it reminds me a bit of Mark Rippetoe's Starting Strength schedule, but less squat-heavy.

But you actually stick with the same weight all the way from 6 to 15?? I like this idea a lot.

Do you ever try to time it so you're on opposite ranges with similar muscle groups (e.g. be at low rep rows & high rep pulldowns) or just progress however it happens?

 

[James D]

kinobody has simple guides, very minimalistic.... google one of his programs there are pdf out there..free..

I purchased Kinobody's bodyweight program. It's part of his Movie Star Body program.

I think it was around 100 bucks or less.

Totally worth it.

Getting laid off tinder with one shirtless pic was surreal.

 

[Kvothe]

I purchased Kinobody's bodyweight program. It's part of his Movie Star Body program.

I think it was around 100 bucks or less.

Totally worth it.

Getting laid off tinder with one shirtless pic was surreal.

I've just been doing convict conditioning plus started boxing classes.

Honestly lots of fun and feels like a good challenge for progressions

 

[Stark]

Progressive overload + sufficient protein

1. Don’t lift everyday. Train alternate days or a day off after 2 consecutive days.

2. Prioritize leg days.