Yalls got any workout/muscle building tips? 10pts?!


Question: Yalls got any workout/muscle building tips? 10pts?
I am trying to build muscle, I'm too skinny so I thought if I done gained some weight I might as well make it muscle instead of fat. I normally do pushups (real ones), The plank for 2 minutes, jumping squats, some other leg exercises I don't know the names of, and dumbells. I don't have gym access btw. I don't want to be huge, I just need to gain a few pounds of muscle

Answers:

You gotta understand that building muscle takes dedication. The average bodybuilder adds 10 pounds of muscle in 1 year, and that's with

1. Intense training 3 or more times per week
2. Eating an excess amount of calories and protein, and
3. Getting 8 hours of sleep every night.

1. Training
Your aim is to exercise so that you destroy your muscle fibres. The best exercises are compound exercises (exercises that use more than 1 joint movement at once), these are
i. squats (http://www.muscleandstrength.com/exercis…
ii. deadlifts (http://www.muscleandstrength.com/exercis…
iii. bench press (http://www.muscleandstrength.com/exercis…
iv. seated shoulder press (http://www.muscleandstrength.com/exercis…
v. dips (chair dips at home) (skip to 1:30 http://www.youtube.com/watch?v=170oDiwaZ…
vi. pullups (buy a pull up bar, not one for your door though, they're not wide enough to hit your back properly. get one for your wall or ceiling). If you can't buy one, do dumbbell rows (https://www.muscleandstrength.com/exerci…

NOTE: Do not focus on just arms or chest. Legs are equally important, and working legs ALSO builds chest, due to the testosterone being released. The human body does not like inequalities and resists them, so if you do your whole body, it will grow at an optimum rate.

2. Nutrition
Breakfast is THE most important meal of the day. Forget cereal and toast. High protein foods are on the menu from now on.
You need AT LEAST 1 gram of protein for every pound of body weight. If you weigh 150 pounds, you need 150 grams of protein PER DAY (which is 30 grams each meal for 5 meals). Stick to 5 or 6 meals a day to keep a constant supply of protein for your muscles, each meal should be around 3 hours apart.
Don't eat 5 'full meals' per day. Say you normally eat 2000 calories a day over your 3 normal meals. Well Now you should eat 2500 calories or 3000 calories a day, but spread over 5 or 6 meals. So your actual meals will be slightly smaller, but overall, you're eating more and more regularly.
Protein is THE most important food for muscle growth. If you don't eat protein, how is your muscle going to repair itself and build bigger? It won't. You can't build a house without bricks.

3. Rest
7 to 8 hours of sleep per night. Every hour more than that is a bonus, up to about 10 hours, then after that you should quit being lazy and get up and EAT. Your body repairs itself while sleeping. If you destroy your muscles, but don't repair them, they won't grow, they just stay damaged.
Always remember:

Muscle growth happens OUTSIDE the gym.

In other words, when you work out, you're not building muscle, you're destroying muscle fibres. When you eat protein and get good rest, your body repairs the muscle fibres and MAKES MORE. This is where you build muscle. If your muscle is sore, don't work it out, that means it's not finished repairing yet.
This is why lots of guys workout loads but see no muscle gains. Because they do their chest day after day, never letting it repair. Idiots...

Add me as a contact on this, I've got some good workout routines for you for free (I'll email them you if you want).

You CAN build muscle, it'll take you about 4 months to put on a few pounds I bet. You'll notice a difference too. You won't get big fast though, it takes a pro years to get like that, so you need to go at this full force, and then stop when you reach your goal. It's important not to half *ss it just because 'I don't want to get THAT big'. You gotta go full force so to speak.

Aspiring fitness trainer and health adviser who practises bodybuilding and nutrition (among other things).




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