Muscle Gain

jemser

Hello all,I am getting married abroad in 3 months time and would like to gain about 8lbs in muscle before I strip off to my beach bod:D So wolud like any tips on achieving this if possible.
A few things to know is that I paly GAA 2/3 times a week so I have a decent cardio,I am doing some weights with the footie training so I wont be starting from scratch.I will be able to hit the gym about 3/4 times a week and will have a bit of time for exercise at home where i have dumbells,so if anyone has any tips,exercises,weights regimes that might help it would be much appreciated.
Cheers

Gandalph

Your prob best going to a gym and letting an instructor assess you 1st, people here dont have much idea on your capability.

If its a beach bod your looking for 3 months is leaving it kinda short (depending on your physique) but the 8lbs of muscle shouldnt be hard to put on. Just beat the calories/weights into you, pick up a decent supplement (I wouldnt advise creatine if your only gonna be doing this for 3 months).

Some exercies that will help are
-Bench (Inclined, declined, normal)
-Bicep Curls
-Tricep Dips
-Pull ups (wide grip, close grip)
-Pushups
-Shoulder press

Spend about 2-3 hours in the gym taking sufficient brakes etc, you might need an bit of an excess workload because of the cardio you are doing in the football but this shouldnt be a problem because you will only be gymming it 3-4 times a week

Satanta

I can only really speak from my experience here and I would have to say that with the amount of training you are already doing I would find it difficult to put on that kind of additional muscle.

For me, when I am adding more mass I cut down the number of workouts per week to 3 max so that the muscles can repair and grow outside the gym (they cant grow if they are being bashed again the next day). I keep the workouts brief and intense, no longer than 40 - 45 mins. Keep rest periods between sets at 60 seconds.

What weights are you already doing with the GAA? If it is weight sessions outside of your normal training sessions you might be able to change them up a bit instead of adding more, which I think would be counter productive.

You will also need to eat like a mad thing because of the amount of cardio you are already doing.

I have attached a plan that I worked through for 12 weeks. It runs in a 3 week cycle, so for the first 3 weeks I did all sets of 6. The next 3 weeks I did sets of 15, 12, 10, 8. The next 3 weeks 10, 8, 6, 4, and finished off with doing all sets of 10. I hope it makes sense when you look at the spreadsheet. Last winter I was fairly successful and put on about 5 kilos.

jemser

Cheers lads,some good info there i think i'll give Santana's plan a bash.
As for the weights im doing,its extra training i do outside the gaa but as I said i didnt have much of a plan with it just a general workout with bench press,bicep curls,pull ups,squats.also we do a lot of core work with the footie training but that should be finised by mid aug so i'll have a good 6 week stretch to put everything into the weights.