Help in building muscle mass?
How To Gain Weight? Gaining weight is harder than losing weight and this is FACT, ive had to go both up and down the scales when i was boxing. I've Experianced this first hand, most important things are your workout plan and your diet. Your diet MUST consist of complex carbs this is your brown bread,pasta,oats, etc etc. Eat every 2-3 hours if you can, if you cant yet dont worry, you will be able to eventually because your stomach is like a ballon and imagine the food is air, the stomach will eventually adapt to a larger size and get use to the idea of eating more, more often. Drink PLENTY of water, its the water thats going to make you GAIN muscle by feeding it, you want to concentrate on LEAN MUSCLE GAINS not FAT GAINS. You need to sleep properly for at least 6hours but dont over sleep 10+. Also workout your Basal Metabolic Rate this is how many calories you need just to live workout the value and add 500, make sure your eating the new amount every day for the week untill you cant see anymore weight gains, then increase again! Your workout needs to consist of different body parts on different days, you need to make a real timetable ill give you an example of mine. Monday - Chest + triceps Tuesday - Back + biceps Wed - day off Thurs - shoulders + triceps Friday - Legs I don't do abs as i dont need to but if i needed to id probably slot them in on friday along with legs and along with monday's. What you need to understand is you need at least 2 days off in my opinion because you know whaT? your muscles ONLY GROW when your asleep!! So dont overtrain because when that happens your not going to grow and be prone to injury. In relation to supplements take a protein shake after a workout and guess what?? Before you sleep to! Some shakes can give you a bad stomach so if you can deal with it do it! This is all in a Nutshell for you i hope this works for you and trust me if you do these basic steps you WILL see GAINS, im living proof, i was a twig once upon a time. Best of luck!
I need help building more muscle mass? ANSWERS PLEASE!?
Just eat man. Especially more protein. Shakes after each lifting session. If you want to get bigger you have to take in more calories, especially for more muscle mass. And its a good thing you want to work your lower body, a lot of guys just work their upper body, and they look kinda weird once you notice it. You want to do more compound exercises that work several muscles like Squats, Deadlifts, and Bench press. Heres a site with various exercises for each body part http://www.exrx.net/Lists/Directory.html You should have a schedule kinda like mine for example Monday - Shoulders, Legs Tues- cardio Wed- Chest Triceps Thurs - cardio or rest Fri- cardio Sat - Back Bicep Sun- rest or cardio with Abs 2-3 times a week dont work out everyday, give your muscles time to rest/grow. And you should at least do some form of cardio twice a week, its better for your heart and you'll cut out some of the fat you'll be taking in to stay a little bit leaner. Swimming works really well, and should help get your a stronger lower body. You won't lose muscle unless you run for really long distances for over 40 minute sseveral times a week. My cardio is usually 15-20 minutes of HIIT. Go invest in some Whey protein to take after each lifting session, no need for fish oil at your age.
I Need Your Opinion On something...... PLEASE HELP? (muscle building)?
I Need Your Opinion On something...... PLEASE HELP? (muscle building)? I Need Your Opinion On something...... PLEASE HELP? (muscle building)? so i just made my new training programme as my old one was totally messed up...... my aim is to try and build muscle. especially upper body. i basicly need to know how long it will take for me to notice a difference and if the programme will actually help me. AND YES I AM GETTING ENOUGH PROTEIN. 150 GRAMS A DAY! this is the programme. all of the excersizes are at the heaviest weight possible. monday- chest, abs BENCH PRESS, INCLINE BENCH PRESS, PRESS UPS, HANGING LEG RAISES, CRUNCHES, OBLIQUE CRUNCHES. tuesday- rest wednesday- back, trapizeus LAT PULL DOWNS, BEHIND NECK PULL DOWNS, SHOULDER SHRUGS thursday- chest, triceps BENCH PRESS, INCLINE BENCH PRESS, PRESS UPS, TRICEP PULL DOWNS, CLOSE GRIP BENCH PRESS, TRICEP DIPS friday- legs LEG EXTENSIONS, CALF RAISES, HAMSTRING CURL, SQUATS saturday- shoulders, biceps SHOULDER PRESS, STANDING BARBELL CURLS, CABLE PULL DOWN sunday- rest most importantly, will it work and how long will it take to notice a difference in my body shape... All exercises are done with 4 sets of 8-10 reps
Muscle Building. Please Help!?
Instead of protein powders you can eat healthy protein rich foods. One of my favorites is apples cut in long slices like bread and putting peanut butter and almond slices in them like a sandwich. And for chest workouts you can mimic bench press by laying down on your bench and use your dumb bells as if they were a bar. Another one is if you hold the dumb bells straight out with your arm stretched out to the side (like you were an airplane haha) then bring your arms together I front of you (as if you were clapping with straight arms...kinda like those toy monkeys with the symbols) I know they sound weird but they really work!
What should I do at the gym? Need help please (muscle building/toning)?
Workout routines are what exercises, how many sets, how many reps etc. that you do for each muscle. Remember these things when making up your routine: 1) Work chest, triceps and shoulders on the same day, and biceps and back on the same day so that it's ok if the secondary muscles get worked that day, because your doing them anyway. 2) Separate those muscles that work a secondary muscle so that they are far enough apart not to overtrain you. For example, do Chest Monday, triceps on Wednesdays, and shoulders Friday, and biceps Monday with chest, and back Wednesday or Friday. Here are a few sample split routines and workout programs. Monday - Chest/Back Tuesday - off Wednesday - Legs Thursday - off Friday - Shoulders/Arms Saturday - off Sunday - off Monday - Chest/Biceps Tuesday - off Wednesday - Shoulders/Legs Thursday - off Friday - Back/Triceps Saturday - off Sunday - off Monday - Chest/Triceps Tuesday - Back/Biceps Wednesday - off Thursday - Shoulders Friday - Legs Saturday - off Sunday - off Sample Weightlifting Workout Routines This is hard. There are so many exercises for each muscle, and so many ways to split them up and make a routine out of them. So instead of listing 10,000 workout routines, I'll just list what I think are the most effective muscle building exercises for each muscle and later on you can decide which to use in your own workout routines. Chest Flat Bench Press Incline Bench Press Flat Bench Dumbell Flyes Incline Dumbell Flyes Back Deadlift Pull Ups, Chin Ups, Lat Pulldowns Seated Cable Row Bent Over Barbell Row Bent Over 1 Arm Dumbell Rows Biceps Standing Barbell Curls Preacher Curls (with dumbells or barbell) Seated/Standing Dumbell Curls Triceps Tricep Press Downs Dips Skull Crushers Legs Squats Romanian Deadlifts Lunges/Split Squats Calve Raises Shoulders Seated/Standing Military Press (with barbell or dumbells) Lateral Raises Shrugs Abs Crunches, leg raises, situps, hip thrusts, side bends, weighted situps, crunches with your legs bent, not bent, straight up in the air
How to Build Muscle: HELP I HAVE A DISEASE!!!!!?
in case you have Crohn's illness, a digestive situation that motives watery diarrhea and inflammation on your intestines, workout which contain bodybuilding doubtlessly may help shelter your well-being and shrink your rigidity, in accordance to the college of Maryland medical center. Bodybuilding may additionally assist you sidestep yet another well-being situation, osteoporosis, it rather is basic in Crohn's victims. Crohn's illness fundamentals Crohn's illness, that can ensue everywhere alongside your intestinal tract, normally develops between the a while of 20 and 40. indicators contain diarrhea, belly bloating and discomfort, fatigue, loss of urge for food, weight help, and now and lower back nausea and vomiting observed by way of fever. there is not any treatment for Crohn's illness, besides the actuality that countless drugs doubtlessly can administration it. rigidity can set off Crohn's indicators, and workout which contain bodybuilding may help to shrink your rigidity. Bodybuilding fundamentals Bodybuilding may help to construct muscle, which could be serious for Crohn's sufferers, lots of whom drop extra pounds by way of their situations. Bodybuilding additionally may help to stay in song with your physique, which may help know while a Crohn's flare is threatening and take action to sidestep indicators. Bodybuilding additionally can build your self-photograph, which now and lower back suffers in human beings which contain Crohn's illness sufferers who've a persistent situation. Osteoporosis Bodybuilding additionally would help Crohn's illness sufferers evade yet another severe persistent well-being situation: osteoporosis, the brittle bone illness. Crohn's illness sufferers face a a strategies better possibility of osteoporosis, when you consider that their intestines have undertaking soaking up serious food which contain calcium and diet D. Weight-bearing exercises like bodybuilding can help to enhance your bones.
Muscle Building and Weight loss Workout. PLEASE HELP!!!!!?
Hi, i currently workout to build muscle and lose weight at the same time. Ive been reading that it is not possible to Gain muscle and lose weight at the same time. Is this correct?????????????????????? and if so, can any one recommend like a switching workout, whereby one week i do exercises for weight loss, and the next week i muscle gain??????????????? and would this type of rotating/alternating workout work????????????
I assume you are looking to be “ripped” or good aesthetic looking physique. If yes, the answer is NO. Running does not help you build muscle. It helps you with Endurance especially if you are a fighter (hence the term “road work”) BUT if you looking to build that good aesthetic looking physique, then sorry pal, running will help you lose muscle, not building it.In order to build that”good aesthetic looking physique”, you need to watch out for 2 things:Watch out your diet and do intermittent fasting. This include calories counting whenever it is possible (there are phones apps that can help you with that). Diet is top of my list because you can simply exercise and still be healthy but you “Can't Out-Exercise a Bad Diet”. So watching out what you put in your mouth should be your or everyone priority.Weight and Strength Training. I see lots of people (especially Asian guys or girls) just simple focus too much on cardio and then complain why they can’t lose fats or get fitter (which mean look more ripped). Seriously start lifting weight and push yourself every time you hits the gym. Progressive overload is needed and you need to watch out your form to prevent injury. Don’t let ego got into the way please. I seen this too many time, and honestly I am guilty of this as well but lesson well learn.
HELP! Motivation for Muscle Building!?
I have all the motivation in the world to workout, but none to keep a god nutrition going. I have whey protein mix but it doesnt taste that great. I am very skinny so i dont usually put on loads when i stuff my face of crap. What do i need to stay away from and what do i need to eat to gain muscle. I need motivation please!!!!!
Help build muscle?!!?
Fisrtly don't quit. Secondly make sure you are doing things properly, is your endurance/strength increasing( lifting heavier/ running/ whatever lasting longer?)Are you consuming around (between 0.7-1.0x) your body weight in terms of lbs in grams of protein? Are your excersises targeting every muscle in your body? Are you sweating and completely exhausted by the end of a workout? If so you might have the same issue as I did, and thats that your genetics are simply not suited for rapid development. It took me 2 and a half years of religious and proper training along with a strict diet to start seeing very noticable results. It was only after 2 years that people started making comments about my physique and now after 3, almost 4 years of training, its something i have gotten used to. 1 year marks the end of the beginner's stage and the beggining of the intermediary, just push and improve and I promise you will see pleasing results.