how much ?

Question

I am starting weight lifting (bench pressing) and in 2 weeks I have gone from traning on 105 to 150 and I want to know how to bulid musle and strenth the fastest way posible don't want to tone my musles as much as make them biger plz no bogis answers

Answer 1

Well, if you want bigger muscles, then don't worry about how much you can bench. Seriously. I alwaya see guys in gym benching, curling, etc. with ridiculous poundage. I see these guys every day, and have seen no improvement in them. Why? Because they aren't using proper form. Learn how to properly do each exercise with good form. That's the number one rule right there. I'm also goona say forget about bench pressing. Yes, it's the number one exercise for people to show off their manhood, but it's superficial. Most IFBB pros don't do flat bench. Here are some tips for building muscle fast:

1. Proper form, like I said before.
2. Proper weight. If you're on your first set, and you can only eek out 2-3 reps, then it's too much weight. (Unless your training heavy)
3. Switch up your exercise constantly. Don't do the same exercises over and over. Your body will adapt, and you won't grow.
4. Eat! I'm not saying eat like a fukkin pig, but take in about 2 grams of protein per lb (so if you weight 180, that's 360 grams a day) Don't forget carbs, either. You should be eating 2 to1 carbs to protein
5. Rest! Don't overtrain, cuz that can be detrimental to your goals. Work one muscle per week. An important part of buliding muscle is resting; dare I say more important thatn lifting?
6. Get a spotter. If you can lift that last rep without help, then you haven't worked out hard ebough. Getting one or two more reps in with someone's help will help you lift more later on.
7. Take protein, glutamine, and creatine. If you can splurge, also get some BCAAs, L-Argenine (NO2), and casein protein. I truly believe you need supplements for maximum gains.

Hmm.... There are a so many more things I could say, but these should get you going. Good luck.

Answer 2

My ideas? Try to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. Work hard, but don't over 60 minutes at a time. Do planks and other abs exercises on alternate days.

On training days, do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Read magazines like Shape, Womens Fitness, Fitness, etc to get tips and to stay motivated.

Good luck and stick at it. This plan has lost me 20 lbs in 12 weeks so far, just go for it!

Answer 3

being on a high protein diet will also help. to build bulk you use high weights and low reps. you are doing well to move up slowly so you don't get injured.

Answer 4

work out more...simple answer but it will work