Weight gain from muscle

[thefelixculpa 0]

How quickly should you expect to see weight gain from muscle once you start weight training regularly?

[Spreedizzle 1]

With, or without creatine?

[Remman 0]

If your diet and everything is in check then within a month...

[thefelixculpa 0]

With, or without creatine?

Without creatine.

I was 175 before I started going to the gym a few weeks ago. I had been doing 100 pushups, 120 crunches a night about 4 nights a week for maybe a month before that.

After only a few weeks of going to the gym maybe 3-4 times per week, using dumbells to do dumbell press, using a rowing machine, using a leg press, and continuing to do crunches, I've gone up to about 182 lbs. I'm just wondering if this weight i've gained is from muscle or from eating more since i've been working out more.

[sabre09923 0]

Both. Eating more helps you gain muscle, but I wouldn't doubt that you've gained some fat as well.

[Spreedizzle 1]

With the high rep, low weight exercises that it sounds like you are doing you are going to more adept to gaining lean muscle mass as opposed to bulking up. That being said.....just what is your objective with your lifting? Do you want more power on the ice, or speed, or explosiveness? You need to identify what your goals are first and then translate those goals into a routine in the gym. Let us know what you would like to improve about your game, and a lifting routine can very easily be tailored to what you are trying to achieve.

[Deerok 3]

Without knowing your background and body type (ectomorph/endomorph/mesomorph) it would be hard to say. That being said you can still gain muscle but lose weight. Best thing to do would be to take a picture of yourself every month and use that as a frame of reference. I was a very hard gainer coming out of high school (6'1" 165lbs low BF%), I spent a summer working out and eating A LOT! At the end of the summer I was at 185lbs (but I wasn't anywhere close to being lean-not fat though). Long story short, it takes time for your body to mature and get to it's adult weight and muscle build (a big reason you don't see 18 year olds in the NFL).

My normal weight now is between 210-215lbs and about 7%-8% BF.

Remember to eat right and get enough rest!

[sabre09923 0]

Why can't he have all three?

EDIT: This is directed toward spreedizzle.

[thefelixculpa 0]

With the high rep, low weight exercises that it sounds like you are doing you are going to more adept to gaining lean muscle mass as opposed to bulking up. That being said.....just what is your objective with your lifting? Do you want more power on the ice, or speed, or explosiveness? You need to identify what your goals are first and then translate those goals into a routine in the gym. Let us know what you would like to improve about your game, and a lifting routine can very easily be tailored to what you are trying to achieve.

I'm just trying to work on my speed and shot power. I'm already a fast skater but I want to get to that level of speed that pro guys have. On the leg press I do 3 sets of 20 reps at 300lbs.

My legs are ahead of my arms right now in fitness, I currently am just doing a dumbell press with two 50lb dumbells, laying on flat on my back on a bench, 3 sets of 15. The crunches I am still doing 100-120 a night, and on the rowing machine I am doing 3 sets of 15 reps at 110 lbs.

If it helps, I am about 5 ft 11in, as I said I went from about 175 to 182 in maybe a month....

When I first started my arms would be sore as all hell after just doing the dumbell press with 35lb weights, so maybe that is saying something about where I am now with my weight.

After I do the weight lifting part, I've been getting on a stationary bike and setting it to the "hill workout" and doing that at a high resistance level for 10 min

[sabre09923 0]

Try doing dumbbell presses standing up. Trust me, it's a lot harder. It also helps your balance, since you're standing up.

[willy0314 0]

www.bodybuilding.com

go there are search around. You will find alot better information then you will get on here. Theres always a ton of these threads that pop up about weightlifting and everyone says something different.

There are a couple articles on that site that are hockey specific. You want periodized training, because your body can't get Bigger, Stonger, And Faster all at the same time. Your muscles don't grow that way.

As far as your workout routine, its good that your getting into the gym. Once you can get yourself into a good, solid, well established program, you should see even more gains then what you already have. Let us know what you have access too equipment wise, and how much time your willing to put in at the gym (45 minutes,4 days a week at the most) and we can help you out.

PS: 7lbs in 4 weeks is pretty freaking good. Don't expect anything more then that...actually prolly less then that. Don't be concerned with the numbers on the scale though, As long as your looking better in the mirror and your weights are going up in the gym, your fine.

[Spreedizzle 1]

Why can't he have all three?

EDIT: This is directed toward spreedizzle.

You can have all 3....but only to a degree. How many Power guys (power is a measure of effort divided by time.....thus a sustained output for a length of time) do you know that also have an incredible amount of explosiveness on the ice? It is like comparing Apollo Anton Ono (explosiveness) to Dan Jansen (power). If you know your goals, and what you want to accomplish on the ice then it will be much easier to target specific muscle groups and exercises as opposed to just a blanket statement of "I want to be better on the ice."

[thefelixculpa 0]

www.bodybuilding.com

go there are search around. You will find alot better information then you will get on here. Theres always a ton of these threads that pop up about weightlifting and everyone says something different.

There are a couple articles on that site that are hockey specific. You want periodized training, because your body can't get Bigger, Stonger, And Faster all at the same time. Your muscles don't grow that way.

As far as your workout routine, its good that your getting into the gym. Once you can get yourself into a good, solid, well established program, you should see even more gains then what you already have. Let us know what you have access too equipment wise, and how much time your willing to put in at the gym (45 minutes,4 days a week at the most) and we can help you out.

PS: 7lbs in 4 weeks is pretty freaking good. Don't expect anything more then that...actually prolly less then that. Don't be concerned with the numbers on the scale though, As long as your looking better in the mirror and your weights are going up in the gym, your fine.

Time is my only issue... I am a full time college student and I also have a weird work schedule of 6:00am to 9am, and then 3pm-6:pm...so my days are booked from 6:00am to 6:00pm and mix in study/homework time and the fact that I need to wake up around 5AM...free time is sparse!

Access to equipment is not an issue since I am employed by my local sports complex so I get a free membership.

I really like the routine I have been doing of:

-dumbell press

-rowing machine,

-this little bar/rope/weight thing where one end of the rope is tied around the bar, other end tied around the weight, hold my arms out straight with my hands on both ends of the bar like holding onto bike handles and crank it so that the rope is wrapping around the bar and lifting the weight.

-leg press

-10 min on stationary bike at high resistance

-crunches at home before bed.

How does that routine sound?

[Remman 0]

My schedule is hectic too... I work out twice a week primarily for strength using a full body routine... It may not work for everyone but you have to find out what works for you...

Try using compound exercises like:

Squat

Bench Press

Row

Curls

Should Press

Deadlift

Dips

Lat Pulldowns

Abs

Do 3-4 sets with a rep range you are comfortable with. Break it into a day or two. If done intensely with minimal rest periods then you can be in and out in less than an hour.

[willy0314 0]

well its a start, but nothing is too substantial or focused to the point where you can see good solid gains. Would 45 minutes after work, 3 days a week be too much for you? You could do a split routine with something like....

Back / shoulders

Legs / bicepts

Chest / Tricepts

All you would really need is a dumb bell rack, a flat bench, and a squat rack (or your leg press machine if you aren't comfortable in a squat rack) In the spring I was getting buried between school and work so I was only getting to the gym about 3 or 4 times a week. I'll give you quick outline of what I was doing

Day 1 Back / shoulders

Military press

Lat. pull downs

Up-right barbell rows

Front and side raises

shrugs

Day 2 Legs / bicepts

Squats

Deadlifts

Leg curls

calf raises

Hammer curls

Preacher curls

concentration curls

(only 2 sets for each bicept exercise)

Day 3 Chest / Tricepts

Flys

Flat bench

Incline bench

Dips

Tricept push downs

Thats a pretty quick run down. Nice and basic, but not to sport specific, but I would think it will work for you if your looking to bulk up. Let me know if you want anything in more detail, hockey related, or what not.

[s Greens 0]

when it comes to gaining weight...ive found just working your major bulk muscles gives you the best results. Ive seen guys train for hockey in the gym with me who do 400 bicep curls..but on the ice are complete benders because the size of your biceps wont make you a better player.

My offseason routine was actually one posted on this message board about some Titon hockey workout routine. Lots of legs, shoulders and core.

Id say if you work those 3 groups on a good range of days (obviously not everyday, you'd probably lose weight surprisingly), theres no question you;ll put on some good solid pounds for hockey

[sabre09923 0]

Why can't he have all three?

EDIT: This is directed toward spreedizzle.

You can have all 3....but only to a degree. How many Power guys (power is a measure of effort divided by time.....thus a sustained output for a length of time) do you know that also have an incredible amount of explosiveness on the ice? It is like comparing Apollo Anton Ono (explosiveness) to Dan Jansen (power). If you know your goals, and what you want to accomplish on the ice then it will be much easier to target specific muscle groups and exercises as opposed to just a blanket statement of "I want to be better on the ice."

Say I want to get more explosive... ;)

[Spreedizzle 1]

Why can't he have all three?

EDIT: This is directed toward spreedizzle.

You can have all 3....but only to a degree. How many Power guys (power is a measure of effort divided by time.....thus a sustained output for a length of time) do you know that also have an incredible amount of explosiveness on the ice? It is like comparing Apollo Anton Ono (explosiveness) to Dan Jansen (power). If you know your goals, and what you want to accomplish on the ice then it will be much easier to target specific muscle groups and exercises as opposed to just a blanket statement of "I want to be better on the ice."

Say I want to get more explosive... ;)

Plyometrics or other unweighted explosive activities would be best for increasing your quick jump speed on the ice.

[thorpedo26 0]

How quickly should you expect to see weight gain from muscle once you start weight training regularly?

how hard you liftin?

[usahockey22 0]

The real question is, how much are you eating? That alone will lead to weight gain...lifting helps make that weight gain muscle instead of fat.

[sabre09923 0]

Plyometrics or other unweighted explosive activities would be best for increasing your quick jump speed on the ice.

Why don't you give the general workouts for power and speed for everyone's information, as well.

[oggy_3 0]

I found the first month of working out i gained 10 pounds for a joke but after that it took a while to keep gaining

[willy0314 0]

Plyometrics or other unweighted explosive activities would be best for increasing your quick jump speed on the ice.

Why don't you give the general workouts for power and speed for everyone's information, as well.

It depends on the person. If you have never set foot in a squat rack, then you can't start doing the really helpful plyo exercises because you'll end up tearing your muscles apart.

If you want to get faster and more explosive on the ice....

1)take a power skating class

2)take a power skating class

3)take a power skating class

4)Do squats. Light explosive ones, heavy ones, you need to be doing them all at some point

5)do some sprints up a hill.

6)once you can squat twice your body weight, then you can do some serious plyos (dead falls, Dead falls + leap.....I started doing those over the summer once when I wasn't skating as much, when I got back on the ice the differance in my legs was unreal)

far and away though, A power skating class that lasts a week, will make you faster then 6 months in the gym. (granted you have to actually try and learn something there, and practice what they teach, but still)

Skating Form is much more important for speed then leg strength.

[sabre09923 0]

Well, I guess I'm a good enough skater, but my technique (will always) need(s) a little work. Then, what I'm doing has been the right thing to do then.

[willy0314 0]

I always thought I was a pretty good skater until I played with a guy who said he was a D1 freshman for some college. I didn't beleive him in the locker room, but we went out on the ice and he would take half as many strides as I did, was twice as fast and could turn and stop like nobody I had ever played with. I asked him how much he could squat and he told me only about 300lbs...for whatever that story is worth.