what's the best weight training program to gain the most lean mass in the shortest amount of time?
454674
Concentrate on big basic lifts, bench press, squat, dead lift, shoulder press.  Do 3-4 sets on each lift with the weight set at a level where you can do no more than 10 reps on the first set, give yourself 4 mins in between sets.\n\nDon't forget to eat a good high protein diet.
582456
Lift weights.This produces testosterone and that is what you need and weight training will give you the biggest bang for the buck. Good Luck!
567057
You know this answer -- we all do.  But few have the discipline to do it.\n\n30 min to 1 hr of cardio and strength-training every other day.  Push to your own limit.  When lifting weights, use good form, slow and steady pace -- less weight and more reps for leaner, longer muscles -- heavy weights with reps to the very edge of fatigue for bulk.\n\nEat lots of fresh fruits and veggies, and avoid salt, trans-fats and processed foods.
178661
eats loads of carbs and take plenty of protein ,mix eggs with milk and bananas in a blender. stick to your lifting, you may not see any bulk going on to start with but your strength will be increasing,be patient and commited. do 3 sets of any excercise say bench presses 1st set 30kilo 12 reps then increse the kilos say to 34 and lift until you cant do anymore then for your last set increase weight again. ps 30kilos was only a round figure and always make sure you have someone spotting you. Good luck
952514
Eat steak and potatoes, jog for 10min. everyday and lift heavy weight doing 4 repetitions x 3 sets, when it gets easier add 5 more pounds, drink plenty of water, don't forget the fruits.
740004
better diet, cardio exercise, and weight training
627611
Rev up your metabolism with a grean tea drink (contains anti-oxidants and thermojetics to burn calories), increase your lean muscle by feeding your body with soy and whey protein, eat small regular portions (every 3 hours), drink plenty of water to flush out the fats and toxins, alternate cardio and resitance training.  Email me for further advice timcoldman@yahoo.co.uk
396548
Stick the bar on the back of your shoulders, bend your knees until they are parrallel with the floor (all the time keeping your head looking forwards), drive back up to the standing position.\n\nSquats are the single most important exercise in any weight training schedule.
1065424
To bulk out in such a short time you'll need to cut out your 'long-distance' running.\nAs I'm sure you're aware you can gain weight quite fast in this time, (and it usually hits the stomach) But to put on this amount in muscle, can take about 5-6 months.\n\nGood luck in your attempts.
1012010
depends on the time schedule you have...a 3-4 day excessive program is the best for you..each should be no longer than an hour  if on a 3 day program..an hour and a half if on a 4 day .  at least   30 minutes of your program dedicated to cardio.  weight training  should consist of toning, shaping exercises 3 sets of 12-15 reps per body part ..you can e-mail me at mikewood31@yahoo.com  if you have anymore questions...good luck
786957
yoga would be the exercise for you. it will take time but will give you a leaner muscle mass. read tips on yoga routines on this site
1006267
Keep a water bottle on you at all times and drink drink drink.  Stay away from all sugar. Eat lots of protein and calcium...they help you metabolize fat and build lean muscle. (Spinach, Plain Lowfat Yogurt and Wild Salmon are good).  Work out vigorously at least 4 times a week: walk, run, jog, ride your bike, do the elliptical trainer, 30-40 minutes per. Be sure to eat small meals every two hours.  Do side bends and situps first thing in the morning and in the evening as you settle down.  Visualize yourself toned and gorgeous.  Find at least one partner to share in your goal. You can do it!!
569698
You should do both!  Cardio one day then weight training the next!  Make sure you change your diet too!
281039
Weight training is best for large men.\n\nReducing your calorie intake and increasing your protein works as well.  Don't forget about the carbs also, but protein is the key for men.
336276
The only thing that gets you to cut weight and get lean is diet and cardio.  There really isn't any exercise that specifically does that for you!
503190
this varies from person to person and you need to experiment to see what works for you \n\nin general doing less than 5 reps with heavier weights will build strength, doing between 6 and 12 reps builds muscle and doing 15 or over reps builds endurance \n\nhowever I know athletes who grow like crazy doing really low reps all the time and I also know many who grow best when doing a mixture of reps - like on monday doing low reps, on wednesday medium reps and on friday high reps \nI went from 225 to 255 lbs (at same % bodyfat) in 6 months doing this mix\n\nBUT there are no set rules no matter what anyone says - dont do what others do just because they do it and they are big - experiment for yourself to find what works best for your body and goals\n\ndont overtrain however - better to under train if you want to gain mass and eat big sleep big
788103
Well Joe r as a certified fitness professional I see a few glitches in your programs. First I would do a 40% carb, 40% protein, and 20% fat eating lifestyle. Your current protein intake is way to much and can be stored as fat. Or you could go for 1 gr. of protein for every pound of body weight. With your carbs and fats choose healthy choices. For your resistance training I would try a full body workout using lifts that use the most muscle mass(squats, dead lifts, bench moves, chin-ups, pull ups, etc) I would go for 3 sets of 8-12 reps. The biggest thing to remember is to work your front and back equally. Your cardio you can do the other days that involve 30 to 45 min a session; nothing longer than 60 min. Also be sure to add in a interval session once or twice a week for 20 min.(go fast for 1-2 min and then slow for 30 sec to 1 min, repeat for a total of 20 min.) And finally be sure to vary your workouts every 3 to 4 weeks and use a variety of cardio exercises. Hope you see an improvement and good luck!!