How to build more muscle mass with a high metabolism?

by Brandon

I'm 15 years old, I'm 5'10" and I weigh 130 pounds. "m on a wrestling team so it's really important that I have a lot of muscle mass. I seem to have a pretty high metabolism, and I've tried almost everything to gain muscle weight.

I'm working out 3-4 times a week, alternating the workouts upper body and lower body, and I'm drinking 2 or 3 protein shakes a day along with my meals which are usually loaded with carbs and protein.

I'm actually eating a lot more than I want to. I'm usually doing lots of low rep, high weight exercises and I'm concentrating a lot on form, and I'm still not gaining anything from my workouts. I really need a good workout and food plan that can help me gain some muscle, because I don't know if it's what muscles I'm working on what days, what I'm eating, how I'm working out or what.

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by: Anonymous

Thanks a lot I'll try that out! For the questions, my workouts usually last about 45 min to an hour, and when im working out i usually drink a vitamin water when im resting between sets, then when im all done i take 1 or 2 whey protein shakes and some pineapples.

Heavy Weight Training
by: Chad

The idea here, is to throw the body off, doing something completely different from what the body is used to...

Pick a weight (you will have to experiment here) that you cannot lift more than 5 reps. Do 4 sets with that weight. 5 reps, 4 sets, per exercise. Do this for about 2 weeks.

On your leg day, do Squats, Deads, and Calf raises. Yes it will be hard, but, this will stimulate those muscles!
On chest and tricep day, do 3 to 4 different chest exercises. For example, flat barbell bench press, Incline dumbbell press, then flat or decline flys. This will stimulate different areas of the chest.

After that, then do tricep exercises. Just pick a couple. For example, bench dips, lying tricep
On back and bicep day, do back first, about 3 exercises. Then, do biceps. You could start off by doing pullups, then bent over barbell rows, then dumbbell rows. Remember, 5 reps per set... 4 sets.

For biceps, barbell curls, then concentration curls. For abs, go all out! High reps for abs! Try doing 100 reps for situps, 100 reps for crunches -- controlled form.
On the shoulder day, do dumbbell presses, military press, and upright rows.

mon Day 1: Squats - Deadlifts - Calve raises
tue Day 2: Off
wed Day 3: Chest - Triceps
thu Day 4: Off
fri Day 5: Back - Biceps - abs
sat Day 6: Shoulders
sun Day 7: Off

Now this is something different, but worth trying. It'll stimulate new muscle fibers, and help those muscles to grow thicker, and stronger.

If after two weeks you are not seeing a noticeable difference, stay with it, but this time re-arrange which exercises you do. Change the order of exercises, or choose entirely new ones.

To perform such heavy weight, set after set, be sure to rest a couple minutes between sets.

1. How long do your workouts last?

2. What do you consume after your workouts?

Workout and food
by: Brandon

Well i change up my exercises a lot but some of the ones i do most often are Bench press (3 sets of 115 lbs), Skull crushers (3 sets of 10-15, 40 lbs), Bicep 21's(50 lbs), Machine rows(3 sets of 12, 135 lbs) Military press(3 sets of 10, 25 lb dumbbells), Weighted squats (3 sets of 12, 170 lbs), Calf raises(5 sets of 15, 160 lbs) and i usually alternate my workouts, one day upper body then the next day lower body, then i rest one day. I'm not sure if that's a good routine though. then my meals... well my breakfast i usually have something high carb like waffles, for lunch most of the time i have something like a pbj or roast beef sandwich, then for dinner i usually have something really high in protein like steak or grilled chicken. sometimes i have a couple extra pbjs or bags of chips for carbs. i also eat lots of pineapple, bananas, and other fruits. i also drink a lot of vitamin water and occasionally green tea. in between all that i usually have 2 or 3 whey protein shakes a day that each have 25g of protein. hope this helps

by: Anonymous

Can we see a sample of what your workouts and what your meals look like? Then we might be able to critique it, and help you out...

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