I had an accident and I lost over a 30 pounds of muscle mass. Do someone tell me how I can restore that? I am 25 years old and I was swimming at my teens. By now the only think I can do I do exercise my self at a gym. If someone knows, I would like to tell me how I can restore this muscle mass.
Parents
Former Member
To put that much muscle back on is going to be tough. Believe me, though, since you had the muscle mass before, it will go back on easier than if you had never had it, although it will still be a challenge.
The only way to pack on large amounts of muscle is to lift weights. Heavy...weights. This forum isn't large enough for a whole rundown, but you're going to benefit the most from doing heavy sets of 5-8 repetitions with compound exercises (movements that use multiple joints, like bench press, squats).
There are 3 exercises that make your body want to put on muscle more than any other (in order of preference):
1) dead-lifts
2) squats
3) leg presses
But don't do all three of them!
There is a book called "Testosterone Advantage" which lays out a good muscle-building diet plan along with a program to get you "jump-started" - I highly recommend it!
To put that much muscle back on is going to be tough. Believe me, though, since you had the muscle mass before, it will go back on easier than if you had never had it, although it will still be a challenge.
The only way to pack on large amounts of muscle is to lift weights. Heavy...weights. This forum isn't large enough for a whole rundown, but you're going to benefit the most from doing heavy sets of 5-8 repetitions with compound exercises (movements that use multiple joints, like bench press, squats).
There are 3 exercises that make your body want to put on muscle more than any other (in order of preference):
1) dead-lifts
2) squats
3) leg presses
But don't do all three of them!
There is a book called "Testosterone Advantage" which lays out a good muscle-building diet plan along with a program to get you "jump-started" - I highly recommend it!
