Ok, i train almost daily, and know quite enough about gaining muscle.
First lets divide the muscles up
- Biceps (top of the arm)
- Triceps (Under the arm)
- Shoulder (on the shoulder itself)
- Back (Behind and under the back of the arm, on your back)
- Trapeze (Muscle on the sides of your neck)
- Abs:
-Upper
-Middle
-Lower
-Side
- Legs (Has 2 muscles, but you excersise them together)
- Underlegs (i dunno what its really called, its the muscle under the knee)
- Wrist area (muscle under the elbow)
- Chest (Around the nipples and underarm)
Ok, now that we've got them divided, we need at least 3 excersises for each main area, usually, each excersise does a few muscles at a time, for example, pushups do triceps and chest. Excersises should be done on repetitions of 10, 12 or 15, if you are pushing the muscle to its max (lifting as much as you possibly can) or 20+ if you are doing less then your max.
Usually you do 4 series of each.
Always let each muscle set rest 2 days at least, so, you can do something like this:
Mondays: Biceps and chest
Tuesdays: Legs and underlegs
Wednesday:Shoulders and trapeze
Thursday: Triceps and Back
Fridays: Abs
Saturdays: Running (Always good, keeps heart in shape, can also be replaced by other aerobic excersise)
When doing excersise, always do them slowly, Slow = Muscle Gain, Fast = Weight loss. If you are lifting weights, Exhale when lifting the and Inhale when lowering them.
As for Diet, u dont necesatily need added protein bars and stuff, as long as you get enough from regular diet. That means, high protein diets: Fish, eggs, Chicken and meat, cheese and milk in plenty, grains also have good amounts of protein. Reduce: Oil and any other fat containing food. Carbohidrates: Are necesary, when excersising, carbs must give energy, and all protein must go to the muscles, if you dont have enough carbs, u use the proitein for energy and leave none for growing. good carbs are: Bread (preferably full wheat, not white) potatoes, rice, cereals, oatmeal etc. Vegetables and Fruits ARE NECESARY, they enhance the growing of muscles + your brain needs them. Good idea to use multivatimins daily.
Steroids: NO! steroids produce far more side effects than any advantages you can get from them. Side effects are: Increased Acne, Heart attack risk, possible muscle contraction, drowsiness, etc. Steroids are aminoacids(proteins) naturally produced in the body, as long as there is good nutrition.
Andropausia: Bad, its a deasease that reduces the amount of testosterone produced, reducing muscle mass and bone mass, causes depression, plain stupidity and memory loss. Normally affects men older than 45.
ALWAYS COMPLEMENT ANAEROBIC EXCERSISES WITH AEROBIC ONES!
Excersises:
- Pushups (chest and triceps)
- Pullups (Back and biceps)
- frog jumps (Legs)
- Standing on youre toes (up and down)(underlegs)
- Abs (needs excersises for each section, situps are good, u can use modifications, such as bending sideways while doing them)
- Lifting things above your head (Trapeze and Shoulders)
Remember, muscles contract to move the body, so u can desing youre own excersises with that in mind.
Id suggest you look some excersises for each muscle up online.
REMEMBER: LOOSING WEIGHT IS BAD, UNLESS U ARE OVERWEIGHT AND ON A DIET (Eating less) U MUST NOT LOSE WEIGHT WHILE TRAINING PROPERLY, UNLESS U ARE SPECIFICALLY WANTING TO DO SO.
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