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and no steriods

2007-11-24 05:36:41 · 4 answers · asked by Anonymous in Health Diet & Fitness

4 answers

the diet that you follow determines the size of your muscles. exercise only provides the neccessary stimulation to the muscles and central nervous system.

a proper muscle building routine should be based on compound exercises. compound exercise utilize 2 joints, isolation exercise utilize 1 joint.

some examples:

compound: squat
joints: hip and knee

compound: bent over row
joints: shoulder and elbow

isolation: leg extension
joint: knee

isolation: lateral raise
joint: shoulder

* I recommend at least 2 compound exercises and 1 isolation for each major body part. back/legs are the 2 biggest body parts and the most neglected. they can handle the highest amount of volume and need to trained with heavy loads (close to 80% or the 1RM).

http://exrx.net/Lists/Directory.html

* In order to grow larger muscles there must be a caloric excess in the diet over an extended period of time. counting calories makes gaining muscle/losing body fat much easier. if you are gaining mass in one body part and not another, the problem lies in your training or recovery of the lagging body part. if you are using progressive resistance regularly and are seeing no growth anywhere then the problem lies in your diet/caloric intake.

2007-11-24 06:01:29 · answer #1 · answered by lv_consultant 7 · 0 0

You need to find works that hit the specific muscle you want to work. There are hundreds of different bicep and triceps exercises you can do. I started using a new system about four months ago. I have gained about 15lbs and gotten a lot stronger. The system I recently purchased combines giving you great workouts, diet secrets, and several other tips to gain muscle that I never thought about. The best part about it is that after I bought the system I eliminated the money I kept throwing away different supplements. Check out the web site www.increasemusclenow.com

2007-11-24 06:19:59 · answer #2 · answered by Anonymous · 0 0

I don't know what level you are, but here are several ways to build muscle quickly.
#1. Perform 3 sets with your weights. First let light, second set heavier, 3rd set heaviest. The 3rd set should be so difficult that it is barely do-able.

2. Advanced (only perform after you've done the first one for 3-4 weeks.)
Pyramid-Perform your 3 sets, then begin with your heaviest weight and pyramid back down again. In other words: light set, heavier set, heaviest set. Heaviest set, heavier set, light set. This will mean you've done 6 sets altogether. Don't try this one until you've done the 3 sets for awhile....

2007-11-24 06:20:44 · answer #3 · answered by trainer53 6 · 0 0

you are able to construct your top body in a lot of techniques, try doing push united statesand advanced styles of push ups, or basically get weights and do it on easy way. also try doing exercising for abs. and once you construct your top body even as operating., devour spinach :)

2016-10-25 00:06:18 · answer #4 · answered by kelln 3 · 0 0

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