Leave any comments or questions in the form below &... I'll answer back ASAP
jp
you'll see results rather quickly in your case
jalen
YEs
im a 14 year old boy and im 5ft 5 and weigh 110 and i need to gain quite a bit of muscle if im going to try out for football. im a very fit person and rather muscular aleady but how fast can i start seein results with this program
Can I do lunges instead of the high pulls?
will
One really isnt better than the other for building muscle but off topic...
Squats are better for sports than smith squats
Whats the difference between the smith machine squat and the regular barbell squat?
Is one more better than the other?
I heard that squats build muscle really fast in the lower body and I was thinking of using a smith machine to prevent lower back injuries.
Felipe
you can use your own workouts but make sure you are doing mainly compound exercises and using heavier weights
I have a couple questions... im a pretty scrawny dude, been working out for about 2 years, just now taking it serious. im 20 and i weigh about 130-135.
i decided to follow your twice-a-week plan, and i was wondering if i can use my workout routines e.g. TUESDAY-Chest + Triceps
THURSDAY-Back + Biceps
or should i stick to the workouts you have in groups A and B?
Also, if i could have some more examples of good meals, that would be great. i have a basic meal plan, but its really hard to find good examples online.
Thanks a bunch!
Nick
600 cal meal example...
1 cup of oatmeal = 300 calories
2 scoops of protein = 200-to-240 calories & 50g protein
10-to-20 almonds = 100 calories
adam
No - Do not do the Morn & evening workouts back-to-back.
Just alternate and do a Morn. workout on Monday and do an evening workout THurs.
Hey Adrain! Can you give me an example of a meal plan or two based around 550-600 calories and 40-50gm of protein for each meal? Thanks.
i dont have regular access to a gym for the morning workouts and dont have room to keep equipment at home,does it matter if i do both morning and evening workouts one after the other in the evening,if not is there a way around this problem?
brenda,
Running helps but it's best you go here for bigger calves and to keep getting bigger muscles...
keep eating protein and you want to try to get stronger each workout you do by lifting heavier weights and/or doing more reps.
I have been heading for the gym to gain muscle mass. I have gained 3kg of muscle mass! However, my muscles stop growing after a while. What is wrong? Should I eat protein supplements?Increase the number of sets I do for each weight lifting exercise? Or just merely increase the weights? Thanks
And yes! Will running help to gain calf muscle? If yes, how many rounds should I run each time? How many days in a week? Thanks;D
unknown,
Yes - it's possbile and more likely you will lower fat while gaining muscles and this is even more likely if you are a beginner and remember...
if you are unhappy with the fat gain then cut back on the calories and any fat you gain...
You can lose it with NowLoss.com/15
is it possible to lower your fat %? Af first my fat % was about 16 %. But then I gained like 8lbs and it went up to about 19%. Then i gained another 7lbs and my fat % went down to 18%.
I used your body fat% calculator.
My stomach doesn't look like it lost some fat since the gain though.
LA
To keep fat gain minimal - eat the low end amount of calories the mass gain calculator gives you so for example...
If it says eat 2000-to-3000 calories - eat 2000 calories and if you want to...
On tues and thurs you can add an extra interval workout (see nowloss.com/i) to prevent fat gain
In the process of building muscle mass will you also put on a little fat? if so is there any way to avoid it? thanks 
Denis,
Yes it's possbile to gain that much muscle in 6 months if you're a newbie on this program
I am planning to start this workout when I reach 10% body fat. According to your caclulator I am at 15% body fat. Does it matter at what % I start?
Could I start the Ryan Reynolds workout and still gain my desired muscle gain of 20 lbs in 6 months.
Is it possible to do some bicep and tricep workouts in this routine?
Thank you very much for all this info.
Brian,
If only mornings are available or if you can only workout once a day then...
Do only the Monday & THursday morning workouts.
Working out with weights 4 times a week using the compound exercises I have listed in this workout will be too much not allowing your body time to rest and grow
Thank you for the info. I currently work out Monday, Tuesday, Thursday and Friday and rest on Wednesday or do cardio. I do the same workouts on Monday and Friday and the same on Tuesday and Thursday. But, I am only able to work out in the mornings. Since you do the same workout twice in a day - should I do same work out on Monday and Tuesday in mornings and then do the same work out on Thursday and Friday in the mornings? What's the best scenariou if only mornings are available?
Thanks
Brian
bozno09,
Every week is fine but you do want to switch every 4 weeks at least and i would at least do the SAME exercise for 2 weeks in a row before switching and YES...
Incline benches are ok
Once I choose my excercises for Monday and Thursday, am I supposed to keep doing those same excercise for certain amount of time and then swith to new excercises or can I do different excercises ever week?
One more thing, can I do incline bench press as well?
scott,
You're doing okay - what little fat you gain during your muscle mass gaining phase can be lost by using NowLoss.com/15
so far I gained 6.8 lbs of muscle and 5.2 grams of fat(from body fat% calculator). Am I gaining too much fat?
Should I just gain weight(until I reach my goal) and then lose my last 10 pounds of fat?
Or should I lower the amount of fat and carbs I eat daily?
doug,
NO
if you can't do squats - do deadlifts
can i do weighted squat jumps with heavy dumbells instead of barbell squats?
Would i still get the same results?
kenny,
YES - your calorie meals include most drinks except water
anonymous,
Doing lighter weights hits your muscles with a different rep range to also help stimulate growth but...
Although most of your muscle growth will be from the use of heavy weights and low reps - it's best to cover all bases and include a workout with higher reps and lower reps plus...
Using moderate weights / high reps will help you get a good "pump" or more water forced into the muscle which leads to bigger muscles.
this is kind of a dumb question but does calorie meals also include drinks?
just wondering, what does doing light to moderate weights in the evenings do after doing moderate to heavy weights in the morning?
alexander,
It doesn't matter really for this mass gaining program but I would wait 1-2 hours after I ate breakfast
chris,
YES - you can do power cleans with dumbbells
YES - you build muscle with mod-to-heavy weights and light weight do very little to building muscle
NO - sub deadlifts with things like Power Cleans, Trap-Bar DeadLift, High Pulls or Squats
do you do the morning workouts before breakfast or after?
can i do the power clean with dumbells instead of a barbell?
Would i still build muscle if i did moderate to heavy weights?
One more question. And can i substitute the deadlift with leg curls?
unknown,
Not really - getting bigger muscles is more about increasing your weight + eating more
will doing super sets of the bigger bicep and dip workout get me bigger muscles faster than increasing the weight the following week every week?
jonathan,
NO - you really need at least 1 day of rest between these intense workouts
Can i do the workouts on saturday and sunday instead of mon and thurs???
asin is it ok to do both days in a row.......because my memebershipp restricts me from going after 4 on weekdays??
thanks again for all your help
Pub,
Only eat stuff at NowLoss.com/199
Doing 2 workouts a week using only compound exercises is all you need to do to focus on getting bigger.
Moderate-to-heavy weights + more rest days = bigger muscle and...
Doing single muscle movements with light weights for high reps = toning or temporary muscle pump
Thanks a lot.
ive just starting the workout and i used to focus on a muscle group a day in the gym for 4 days a week, but now its just 2 a week, will this still make me bigger?? so i look thicker and wider body-wise.
Can i eat like chocoloate and pizzas and currys??? or are they too fatty or too many calories??
thanks
Pub,
People will definitely notice a differnce after 5 months and..
There's no need to do ab workouts because you won't develop a "visible six pack" while gaining mass anyway and...
Only do light long duraton cardio like 45-to-90 minutes of modeate pace walking
Hey, Adrian, this is one of the better calculators I've seen! The other ones all showed me too few calories at the end*. I'm having superb results with a four day split right now, but, the nutritional aspect of this is perfect for me. Great job.
* (Different things work for different people, I guess)
Hi Adrian
Im 5ft 10, 150 pounds.I was wondering for a slim guy how long would it take to become quite big with your workout?
So how much would i change in size if i followed your exact workout for 5 months?
Also how much abs work could i do inbetween monday and thursday, and would cardio be any good?
thanks again for helping Pub
Alright, thanks Adrian.
Pimp,
NO!
Your muscles grow at rest so only do twice a week as outlined in the plan here
Adrian, can i do these exercises day after day to increase the rate at which my muscles grow? If not, how many times should I do this workout to quickly gain muscle mass?
Luis,
It's best that you Change up your exercises every 4 weeks
Thanks for the quick support Adrian. One more question, can I do the same 4 exercises week after week? Or is it best to continue mixing it up?
Thanks in advance, Adrian.
Luis,
If you're asking if you can do the Morning and evening workouts 5 hours apart then - YEs you can do that
Adrian, is it possible to do these exercises within say 5 hours of each other?
Jeremiah,
You don't need to do nothing between monday and thursday and YES -
you can do extra ab work if you wish
Hey Adrian, thanks for all the help you're giving! I was just wondering what I should be doing in between Mondays / Thursdays, I'm extremely dedicated to gaining mass and have already started dieting right according to the guidelines. I recently finished up cross country so my days are free, and I'm free to finally gain weight!
Would it be okay to work on abs / core on the offdays ??
babyluv_kiddy,
Go here to gain mass in buts & thighs
im a 18 year old girl and have a V shape figure..nowadays i;m working hard to lose weight in my abs,arms and shoulders.
but the problem is i have small buts and thighs
i want to gain mass in butts and thighs..can u suggest me an easy way???
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