I Need help from Body Builders & Fitness Fanatics!?!
Question: I Need help from Body Builders & Fitness Fanatics!!?
This might be kind of long sorry!.
I'm trying hard to gain muscle in my arms and chest, basically my whole upper body since my lower body is fine!. i hear that it is easier to convert fat into muscle than to just gain muscle!. so i should eat a lot more than usual right!? but, i also want abs and i hear that abs are only visible with about less than 10% body fat!. so what do i do!? please help me because my primary focus is to have nice muscular arms that are noticeably muscular without having to flex!. i dont want to be a rock or anything but i do want to have some nice definition!. i also want a nice chest and some nice tight abs!. could you please help me achieve this goal of mine!? do you think i should eat a lot to gain some weight but do a lot of cardio so that my stomach doesn't get big!? i did just recently start getting into protein shakes aswell!.Www@Answer-Health@Com
I'm trying hard to gain muscle in my arms and chest, basically my whole upper body since my lower body is fine!. i hear that it is easier to convert fat into muscle than to just gain muscle!. so i should eat a lot more than usual right!? but, i also want abs and i hear that abs are only visible with about less than 10% body fat!. so what do i do!? please help me because my primary focus is to have nice muscular arms that are noticeably muscular without having to flex!. i dont want to be a rock or anything but i do want to have some nice definition!. i also want a nice chest and some nice tight abs!. could you please help me achieve this goal of mine!? do you think i should eat a lot to gain some weight but do a lot of cardio so that my stomach doesn't get big!? i did just recently start getting into protein shakes aswell!.Www@Answer-Health@Com
Answers:
kk heres the plan for what ur sayin u want
step one getting the muscle:
first off!. LIFT AND LIFT BIG!!!!
-try doing 3 sets of low reps(5-6)
use heavy weights!. they will promote the most hypertrophy in your muscles!. at the end of your last set your muscles should be completely burned out!. if you finish your workout and you still feel like you could go another set or two, then it's time to increase the weight!.
use compound lifts!. squats and bench presses are ideal!. throw in some back rows and you'll be set!. these compound movements work and build muscles faster than isolation exercises and help naturally raise testosterone levels which makes it easier to build your muscles!.
second EAT AND EAT ALOT!!!
eat whatever you can!. get at least your bodyweight in lbs worth in grams of protien ( if you weigh 150 lbs, eat 150 grams of protein each day)!. don't forget to throw in alot of carbs into your diet to give your body the energy to rebuild your muscles after your workouts
third SLEEP SLEEP SLEEP
at least 7-8 hours of sleep each night!. have at least 36 hours between workouts!.
do this for about 6-7 weeks!. make sure you do this to put on the muscle first!. otherwise if u just skip to the cutting phase you'll just look scrawny!.
after you have put on the size you need (about 7 lbs heavier than you wanted to be!. it's time to burn off the extra fat you will inevitably gain during your bulking phase!.
get some fat burning pills!. any old kind from your local drug store will do!.
continue on your same workouts, but decrease the weights and use 8-10 reps rather than the 4-5 reps you used for the past couple of weeks!.the extra reps will help burn the fat more than build up the muscles!.
clean up your diet!. continue your high protein intake, but cut out all the junk food and eat good carbs, just avoid fatty foods and high sugar foods!.
and in 12 weeks or so you will have the body you've been wanting (or at least really close)
then its up to you to maintain it!.
cheers and happy bodybuilding!Www@Answer-Health@Com
step one getting the muscle:
first off!. LIFT AND LIFT BIG!!!!
-try doing 3 sets of low reps(5-6)
use heavy weights!. they will promote the most hypertrophy in your muscles!. at the end of your last set your muscles should be completely burned out!. if you finish your workout and you still feel like you could go another set or two, then it's time to increase the weight!.
use compound lifts!. squats and bench presses are ideal!. throw in some back rows and you'll be set!. these compound movements work and build muscles faster than isolation exercises and help naturally raise testosterone levels which makes it easier to build your muscles!.
second EAT AND EAT ALOT!!!
eat whatever you can!. get at least your bodyweight in lbs worth in grams of protien ( if you weigh 150 lbs, eat 150 grams of protein each day)!. don't forget to throw in alot of carbs into your diet to give your body the energy to rebuild your muscles after your workouts
third SLEEP SLEEP SLEEP
at least 7-8 hours of sleep each night!. have at least 36 hours between workouts!.
do this for about 6-7 weeks!. make sure you do this to put on the muscle first!. otherwise if u just skip to the cutting phase you'll just look scrawny!.
after you have put on the size you need (about 7 lbs heavier than you wanted to be!. it's time to burn off the extra fat you will inevitably gain during your bulking phase!.
get some fat burning pills!. any old kind from your local drug store will do!.
continue on your same workouts, but decrease the weights and use 8-10 reps rather than the 4-5 reps you used for the past couple of weeks!.the extra reps will help burn the fat more than build up the muscles!.
clean up your diet!. continue your high protein intake, but cut out all the junk food and eat good carbs, just avoid fatty foods and high sugar foods!.
and in 12 weeks or so you will have the body you've been wanting (or at least really close)
then its up to you to maintain it!.
cheers and happy bodybuilding!Www@Answer-Health@Com
The first thing is to really better your understanding of fitness and muscle hypertrophy (growth)!. You canot convert fat into muscle anymore than you could convert a bicycle into a Harley!. They are two totally differnt things!. To get a "toned" appearance" you have to gain muscle and lose bodyfat!. It is very difficult if not impossible to do these at the same time!. You are best to focus on each goal one at a time!. I am of the old school mentality that first you gain mass (leans muscle and a the bit of fat that comes with it) then you cut your calories and work to lose fat!.
To gain muscle you have to stick with heavy compound movements such as squats, deadlifts, bench press, military press, bent over rows and pullups!. No seperate arm training or leg presses done on a machine!. They are not needed and just waste energy!. The second most important aspect will be your caloric intake!. It has to be at least 500 calories over your current maintenance level!. It should also be made up of 25% protein, 25% healthy fats (unsaturated), and 50% low glycemic index carbs (whole grain breads, rices and pastas, fruits and leafy green veggies)!. A super important part of your diet should be whole milk!. Get at least 3-4 servings per day!.
Don't overtrain!. 3 times per week in the gym is plenty as long as you push hard and heavy for 40 minutes!. You grow when you rest and eat, not when you work out!.Www@Answer-Health@Com
To gain muscle you have to stick with heavy compound movements such as squats, deadlifts, bench press, military press, bent over rows and pullups!. No seperate arm training or leg presses done on a machine!. They are not needed and just waste energy!. The second most important aspect will be your caloric intake!. It has to be at least 500 calories over your current maintenance level!. It should also be made up of 25% protein, 25% healthy fats (unsaturated), and 50% low glycemic index carbs (whole grain breads, rices and pastas, fruits and leafy green veggies)!. A super important part of your diet should be whole milk!. Get at least 3-4 servings per day!.
Don't overtrain!. 3 times per week in the gym is plenty as long as you push hard and heavy for 40 minutes!. You grow when you rest and eat, not when you work out!.Www@Answer-Health@Com
Monday
1) Flat Bench Press: 135 x 12, 170 x 8, 190 x 6, 210 x 4, 230 x 2 (Hold at top position for fifteen seconds before racking the weight)!.
2) Incline Bench Press: 145 x 8, 165 x 6, 185 x 4, and 205 x 2!.
3) Dumbbell flys 8x3 with 65 pound dumbbells!.
4) Barbell Push press: 115 x 5, 125 x 4, 135 x 3, 145 x 2, and 155 x 1!.
5) Barbell High Pull: 8 x4 with 115 pounds
6) Side lateral raises: 10 x 3 with 25 pound dumbbells!.
7) Skull Crushers: 8 x 4 with a 70 pound EZ-Curl bar!.
8) Chair dips 4 sets to failure!.
9) Grip training!. Take a ten to fifteen pound awkward shaped stone and flip and catch it to develop a stronger grip!. Do at least seventy repetitions per hand!.
Tuesday twenty to thirty minutes of cardio!.
Wednesday
1) Barbell squats: 135 x 12, 230 x 8, 250 x 6, 270 x 4, and 290 x 2!.
2) Dead lift: 275 x 5, 295 x 4, 315 x 3, 335 x 2, 355 x 1!.
3) Leg extension: 12 x 3 with one hundred twenty pounds!.
4) Leg curls: 12 x 3 with ninety pounds!.
5) Calf raises: 20 x 3 with as much one hundred eighty five pounds!.
6) Sit ups 15 x 3 on a slight incline with a ten pound plate behind head!.
7) Flutter kicks: 50 x 3!.
8) Repeat grip exercise!.
Thursday: See Tuesday!.
Friday
1) Weighted Pull-ups Palms forward: 8 x 1 with no weight, 5 reps with 10 pounds added, 4 reps with 15 pounds added, 3 reps with 20 pounds added, 2 reps with 25 pounds added, one single pull up with thirty pounds added!. Finally one more set to failure with no added weight!.
2) Heavy pants (Two handed bent over dumbbell rows): 8 x 3 with sixty pound dumbbells!.
3) Bicep curls: Three sets of twelve with an EZ-Curl bar with seventy five pounds!.
4) Preacher Curls: 15 x 3 with sixty pounds!.
5) Hammer curl: One set to failure with forty pound dumbbells!.
6) Repeat grip exercise!.Www@Answer-Health@Com
1) Flat Bench Press: 135 x 12, 170 x 8, 190 x 6, 210 x 4, 230 x 2 (Hold at top position for fifteen seconds before racking the weight)!.
2) Incline Bench Press: 145 x 8, 165 x 6, 185 x 4, and 205 x 2!.
3) Dumbbell flys 8x3 with 65 pound dumbbells!.
4) Barbell Push press: 115 x 5, 125 x 4, 135 x 3, 145 x 2, and 155 x 1!.
5) Barbell High Pull: 8 x4 with 115 pounds
6) Side lateral raises: 10 x 3 with 25 pound dumbbells!.
7) Skull Crushers: 8 x 4 with a 70 pound EZ-Curl bar!.
8) Chair dips 4 sets to failure!.
9) Grip training!. Take a ten to fifteen pound awkward shaped stone and flip and catch it to develop a stronger grip!. Do at least seventy repetitions per hand!.
Tuesday twenty to thirty minutes of cardio!.
Wednesday
1) Barbell squats: 135 x 12, 230 x 8, 250 x 6, 270 x 4, and 290 x 2!.
2) Dead lift: 275 x 5, 295 x 4, 315 x 3, 335 x 2, 355 x 1!.
3) Leg extension: 12 x 3 with one hundred twenty pounds!.
4) Leg curls: 12 x 3 with ninety pounds!.
5) Calf raises: 20 x 3 with as much one hundred eighty five pounds!.
6) Sit ups 15 x 3 on a slight incline with a ten pound plate behind head!.
7) Flutter kicks: 50 x 3!.
8) Repeat grip exercise!.
Thursday: See Tuesday!.
Friday
1) Weighted Pull-ups Palms forward: 8 x 1 with no weight, 5 reps with 10 pounds added, 4 reps with 15 pounds added, 3 reps with 20 pounds added, 2 reps with 25 pounds added, one single pull up with thirty pounds added!. Finally one more set to failure with no added weight!.
2) Heavy pants (Two handed bent over dumbbell rows): 8 x 3 with sixty pound dumbbells!.
3) Bicep curls: Three sets of twelve with an EZ-Curl bar with seventy five pounds!.
4) Preacher Curls: 15 x 3 with sixty pounds!.
5) Hammer curl: One set to failure with forty pound dumbbells!.
6) Repeat grip exercise!.Www@Answer-Health@Com