How do you build muscle wit out takin supplements?!
Question: The dude above me is an idiot...
Ok... Taking supplements does not make you massive... Working out hard in the gym and then getting adequete rest and recovery is what makes you massive. Nutrition is one of the most important aspects of recovery. It can be difficult to get the right amounts of protein into your diet and this is where supplements come in, they are exactly that, a supplement to your diet, it is just an easier way of getting the protein you need than eating 2 cans of tuna after a workout if you know what I mean.
If you want to avoif taking supplements then I suggest that you get a nutrition plan made for you by someone qualified and start a weight training program as well and before you know it you'll be on your way..
My advice is to join a gym or hire a personal trainer.
PS, traing every day with weights will not make you massive, it will over time make you puny.
Answers: The dude above me is an idiot...
Ok... Taking supplements does not make you massive... Working out hard in the gym and then getting adequete rest and recovery is what makes you massive. Nutrition is one of the most important aspects of recovery. It can be difficult to get the right amounts of protein into your diet and this is where supplements come in, they are exactly that, a supplement to your diet, it is just an easier way of getting the protein you need than eating 2 cans of tuna after a workout if you know what I mean.
If you want to avoif taking supplements then I suggest that you get a nutrition plan made for you by someone qualified and start a weight training program as well and before you know it you'll be on your way..
My advice is to join a gym or hire a personal trainer.
PS, traing every day with weights will not make you massive, it will over time make you puny.
1)do weight lifting everyday about 80 tiomes per day
2) Eat more dairy products
3) Eat more protein eg, Beef
4) Exercise consistently
5) Climb mountain
6) Do push up
you have to do sets... do a set of 20 lifts wait a minute do another 20 and so on...
workout as often as possible, 4-6 days a week. not everyday, though. you could overtrain. workout for about an hour, but not more, again you could risk overtraining.
make each set 2 opposing muscle groups, ie. chest/back, biceps/triceps, upper abs/lower abs. this way, you get more work done in less time and you dont have to wait between sets.
Cycle weights. for the first 2 weeks, do low weight, low set, high rep. for example 20lbs bar curls followed by 20lbs lying tricep extensions 3 sets 10 reps.
next 2 weeks mid weight mid set mid rep. in our example 25lbs BC's followed by TE's 4 sets 8 reps.
next 2 weeks high weight, high set, low rep. our example again, 30lbs BCs followed by 30lbs TEs, 5 sets 6 reps
rest 1 week and start over.
you will start to see results in two weeks or less. and if you continuously change your workout as i've described, the results will continue to come.
and educate yourself to learn more. read some books (i recommend the body sculpting bible for men) and visit bodybuilding.com. this is what i've found works best for me through EXPERIENCE, so the more you learn, the more you can expiriment and discover what works best for you
That said, supplements are not as bad as a lot of people think. I stick to protein, creatine, and glutamine, which are are things you need anyway. it's respectable to want to try the 'natural' approach, but you will not see the same results that you will with supplements.
If you want to build size then 2, 3 or 4 sets of 8 - 12 are optimum
Use heavy weight but keep you technique good and a natural spine when working out
If you go for less reps you are building power but not necessarily size
If you go for more reps you are going into the endurance areas.
Make sure you have rest days for the muscles to heal and build in size from the work you are doing.
If you work out to much you can over train.
Body builders train daily but do different muscle groups each work out & split the body into as many as 5 areas to allow for the recovery and for the muscles to build.