how do i build on muscle?

Question

there are soo many ways, i have got a gym program. 3 days a week. just want to know what to take. like protein shakes, etc. what works best, and what should i avoid.?

Answer 1

get allot of protine, and try Andro 3000

Answer 2

a high protein diet is good. Protein assists in the repair and growth of muscles fibres. Also doing resistance training every second day is good because your misplaces need time to repair and grow but they also start to deteriorate after 2-3 days, so 3-4 times a week is good and i know people either love tuna or hate it, but its an amazing source of protein and its nice with mayonnaise.

Answer 3

You build on muscle by exercise. I suggest you get a book on physical education or sports medicine. If really you are interested in the muscle bulk, then the key is a plan with three components:
1. a variety of exercises, usually with weights, that make different sets of muscles work.
2. "overstress" - pulling slightly more weight than is comfortable
3. repetition in sets - for a "hard" workout, you would do a set with a small number of overstress pulls, rest a bit, do another set, rest again, and so on.

For example of repetition, to bulk up the muscle, consider these two choices:

Choice A
pull 3 times in a set, and do 10 sets with rests in between sets. That means, pull three times, rest, pull three times, rest, and so on. There are 10 rests.

Choice B
pull 10 times in a set, and do 3 sets with rests in between sets. That means, pull 10 times, rest, pull 10 times, rest, and pull 10 times, and rest. There are 3 rests.

Choice A is the better choice for building muscle bulk. That is, it is better to do 10 sets of 3 repetitions, than to do 3 sets of 10 repetitions. Even though in both cases the total number is 30, in choice A you can pull slightly harder for 3 times and then rest. In choice B, you are pulling on tired muscle so you can't be using as much weight in the pull.

Ignore commercial products like protein shakes. Study the nutritional values of foods and you could probably get all the proteins, vitamins, minerals, and other nutrients you need, much more cheaply by eating normal foods. If you eat a normal quantity of meat, fish, eggs, milk products, whole grains, seeds and nuts, then you will get enough protein.

One thing you would want to avoid is taking too many calories. Too much fat on your body will hide your muscles, even if you have big muscles. Things like protein shakes tend to have a lot of calories and not much fibre, and that may actually work against your goal of looking muscular, if the extra calories make you fatter.

The link below to drmirkin.com is a specific article about muscles, but I suggest you browse Dr Mirkin's web site for other information about nutrition and exercise. The more you know the better you can train your muscles.

Another approach is to get a training coach. If you are in school or college, speak with your sports coach. If you are older, you might want to join a health club. In addition to providing exercise equipment, health clubs usually have athletics trainers or coaches that can give you good advice.

Answer 4

High protein food, muscle building exercises like weights and if needed, a few steroids should do the job. Don't take steroids if not legally allowed where you live.

Answer 5

try working in a rice or sugar distribution in a southern part of the Philippines... and keep on carrying 1 ton of sack for the whole day.

Answer 6

resistance training, it is the only true way.