I want to gain weight....muscle weight.?

1) Lift heavy with lower reps and eat a ton of food. Good food though.

2) I wouldn't go to failure at first. All beginners should not. Once you start learning about your body and how it reacts to workouts, then you can decide if you should go to failure.

3) If you give them enough time to rest, then it's fine. If you are doing a body split instead of TBT (total body training), then you should have more recovery time.

4) Stretch before and after. Dynamic stretching (moving around) before lifting. Static stretching. Why? Static stretching reduces the stretch reflex when lifting, so you lift less weight.

1) high reps/low weight = toning

low reps/high weight = strength/mass

2) working to failure is usually a mass building scheme. Whether it's actually effective can almost be a religious debate.

3) You should generally work each muscle group once per week. Whether they're sore or not is irrelevant... there is no benefit.

4) It doesn't really affect the growth of the muscle. It is however, highly beneficial.

Build Ripped Muscle Fast

To get bigger looking High weight and low reps is best, if you do low weight and high reps you will look more leave and slender. I would also try to stay away from working out when you're really sore, your muscles need time to heal

1) never say toning again until you actually have mass, high weight/low rep for most exersices

2) for some exercises, not everything tho lol

3) **** no unless it's like one of your early workouts, make sure you aren't working out fatigued once you get into a rythem because it usually means youre overtraining

4) prevents injuries which is good

google/look up on bodybuilding.com rippetoes starting strength, don't try to make something on your own because no offense you seem really misinformed, rippetoes pretty much gets you into everything so follow it, it adds a lot of mass and its designed for beginners

well... theres really not much i can tell you that the other 2 havent already, but i will tell you that there is an old prison rule that says, the more protein-rich foods you eat before you work out the better it works.

for instance, eat lots of peanut butter before working out. thats what the prison bodybuilders do and it seems to work.

There are to basic principles two gaining muscle mass:

1. Consistency in training

2. Eating above your calorie maintenance level-your maintenance level is the amount of calories you need to stay at your current body weight

Your body doesn't want you to have muscle, and will minimize muscle growth if there is not a surplus of nutrients. In other words you have to eat alot. 80% of your gains of muscle will be from nutrition.

Heres a formula to find your calorie maintenence level:

How Many Calorie Do You Need?

Everyone burns calories at their own pace. This is because every one has his or her own unique metabolism rate. Hence it is quite difficult to find one size fit all kind of estimation for Calories requirement.

We need calories for all our basic purposes. We need calories to even breath and live. We burn calories both at rest and play. The only thing that differ between various activities is the rate at which we burn calories. So we burn much fewer calories when we are sitting and working on our computer as compared to when we are running or going upstairs. While sleeping, our bodies burn between 70-100 calories per hour. This is called our Basal Metabolic Rate, or BMR.

Your calorie requirement is dependent on your objective. Are you looking forward to weight gain or weight loss. For people looking for weight gain the idea is to increase your calorie intake. When you increase your calorie intake, the excess calories get stored in your body. Depending on your nutrition type as well as your workouts, these excess calorie may get stored as fat or muscle. What we discuss out here is how to estimate the number of calories you need for maintenance level - your maintenance level is the amount of calories you need to stay at your current body weight. Simply, if you want to gain weight you will have to cross your maintenance level.

All the tools out there for finding your maintenance level just give you an approximate value. There is no formula to find your exact maintenance level. This can be attributed to the fact that your calorie consumption depends a lot on your day to day activity level. One of the most commonly used and preferred method of finding your maintenance level is called the Harris-Benedict Equation.

Harris-Benedict Equation is so popular because of the number of variables that it analyzes. It takes your sex, age, height, and weight into consideration. Other important factors like your heart breathing, activity level etc are also given their due importance. The additional energy requirement of these processes is also taken into account by the Harris-Benedict Equation.

The equation is identical for both men and women except that the numbers in equation change.

Here is a sample calculation for a guy named Jack:

Parameters

Age: 26

Weight: 175 Pounds

Height: 70 Inches

First multiple the weight in pounds with the number 13.8, we will call this value as X

175 pounds x 13.8 = 2,415.0;

Next multiply height by number 5, we will call this value as Y

70 inches x 5 = 350.0

Next multiply age by number 6.8, we will call this value as Z

26 x 6.8 = 176.8

Total Calories Needed = A + Y - Z + 67

Total Calories Needed = 2655.2

For your training, I agree with the concept of training you muscles to failure, as it provides them with the greates possible stimulation for growing. Id aim to hit it between the 5-7 reps

Some people will argue that when you train and your sore it gives your body a greater reason to frow, because its defending itslef against another attack. Others say however that this causes overtraining, and can actually be counter productive. I say that if it is light soreness that dissappears once you warm up then go ahead and train, but if its soreness you feel in every movement I wouldnt train it.

For stretching, yes it does help, becuase it allows more room for your muscles to grow, becuase it expands the sac in which your muscles are contained.

Exercise and eat a lot. Besides that, pretty much anything will work, just do something.