What is the best weight training routine for building big muscles???!
Question: I am 6,1 and 198 pounds (86kg or 14 stones ish). I have been training for a little while with no big results. 15 inch upper arms when tense, 24 inch upper legs and 41 inch chest.
How do I add an inch in all these areas fast?????????
Please help.
Thanks
Answers: I am 6,1 and 198 pounds (86kg or 14 stones ish). I have been training for a little while with no big results. 15 inch upper arms when tense, 24 inch upper legs and 41 inch chest.
How do I add an inch in all these areas fast?????????
Please help.
Thanks
Calories- Calories - and buy some weight gain powder this should be available at your gym.
Train low reps 6 - 8 for four sets. Be sure to eat protein every three to four hours - not exceeding 30gr ms at a time (check label) otherwise if you exceed that amount the body will just reject the excess. after a work out have some liquid protein which should be available at your gym. be sure to take some just after working out to replenish the broken down muscle fast.
At all times dont forget to keep each rep slow and precise - do not cheat or try to show off to the good looking girl in the corner as you will only be cheating yourself. Remember it is not just about lifting the weight the control of the exercise will build muscle - remember, you control the weight the weight does not control you. Keep it strict and good luck.
P.S. Drink Guinness!
(This advise has been dictated to me by my very fit Son)
steroids.
Bottom line you need more weight with less reps for a bulk build and less weights with more reps for getting cut.
look up the TNT diet. I have good results with it. It composes of fat burning and muscle burning cycles and tells what to do to accomplish it.
do alot of pushups, dips, and pullups/chinups...your body will use natural resistance when building muscle...you need to do as many of these as you can a day...do sets when you have time in between things, like commercials on tv or whatever. i guarantee that if you do this you will see results fast. remeber to do ALOT and do them right...i do this everyday and i have grown in leaps and bounds in about 1 month.
Get yourself a good pt to give you a basic routine if that is all you want to build. Plenty of complex carbs, protein and rest.
Use heavy weight and low reps but high set like 6 sets of 6reps or do set like 12 10 8 6 4 4 6 8 10 and eat good.6 meals a day
truth is you probably don't have the right genes to put on lot of mass (most people don't) concentrate on the big compound exercises around 6-8 reps 4 sets. 2 exercises per muscle
mon chest back e.g. bench press and flys. pull downs and rows
tues CV workout
wed arms shoulders
thurs CV work out
fri dead lift and legs
sat CV work out
sun rest
People said it earlier, heavy weights, less reps. Also eat lots of lean protein. However your body frame might not allow you to build muscle that quickly.
Arms:
-do 5 sets in rod in increasing order of weights.
-then with dumbells
( since u are heavy enuf, u need not to worry abt getting bulk build) dumbells generally gives shapes ur arm. dont neglect workin out for back arm too.. it helps u make ur arms big n gud lookin..
Legs:
- sit ups.
- vertical press wit the hydraulic m/c that must be available in
ur gymn
- skip regularly
chest:
- push ups n double bar to start wit.
- normal bench press (flat 5 sets, up 3 sets n down 3 sets)
- then wit the dumbells
- bent arm wit the dumbells
- double bar again to finish wit
Lift big, eat big, get big. That's pretty much all you can do. The high weight/low rep suggestions are spot on for bulking.