How can I gain muscle, bulk up, and get abs at the same time?

Question

Alright, well, I've been running for about a year now, every day, and basically, I've seen NO RESULTS. I'm tired of this. I want results fast. I want something that works. I'm going to try P90x, but I want something else. What can I do? What exercises do u do to get ripped? I'm willing to try anything. I need to know which foods to eat and what exercises to do. Thanks.

Answer 1

Want results quick, take steriods

Answer 2

Take streroids dude, thats what all the pros do. You cant do it honest this world is ****, and you gotta take it the same way illegally.

Answer 3

You need to start lifting more  ..may be 3-4 times a week, get GOOD REST AND PROPER NUTRITION before and after each workout.

I would reduce the frequency of cardiovascular exercises to about 1-2 times a week. I would still warm up before each weight training by running for about 10 mins.

Proper nutrition: get soy protein mix, whey protein mix, muscle milk...there are so many brands, get any of them from GNC or vitamin shoppe

REST: lets say monday you do chest and tricpes and shoulders, so tuesday you should rest. or do light cardio.

exercises: (since you are just starting up):

Chest: incline dumbell press, barbell bench press, dumbell flys

Biceps: preacher curls, standing barbell curls,

shoulder : military press, shrugs (will get your neck bigger), front arm and side arm raise

legs: (very important to incorporate legs, as they are the biggest muscle is your body and they help build more muslce in the rest of your body): leg press, squats, leg enxtension, leg curls

triceps: skull crushers, tricep extension, push ups

(you should be able to search all these exercises on muslcemag.com and they have instructions on how to do them in the right manner)

good luck

Answer 4

in this order

(everywhere I dont mention the # of sets, do 3 sets till failure.)

eat healthy (the food pyramid), and take calcium and protein supplements. (I STRONGLY RECOMMEND CHOCOLATE MUSCLE MILK IT TASTES GOOD AND HAS 32 GRAMS OF PROTEIN. TAKE IT TWICE A DAY.)  no mcdonalds or sodas EVER. take creatine if you REALLY want results.

upper: (mon,wed,fri)

bench

pullups

incline bench

upright rows

dips

lat pulldown (wide grip)

overhead press

overhead pullover

shoulder shrugs (with dumbbells)

shoulder supersets (standing with dumbbells; bring arms up, then to the side, then lean over and bring them back.)

tricep extensions

bicep extensions

lower back extensions

forearm curls and reverse curls

legs: (tues, thurs, sat)

leg press

squats

lunges

leg extension

leg curl

leg abduction (works side of butt)

leg adduction (brings legs together; hurts like a ***** so start w/ low weight)

calf raises 5 SETS

here is how the workout should go for every day:

1st) jog a warmup lap on the treadmill

2nd) stretch EVERY body part good- even stretch legs on arm day, and vice versa. it helps in over 10 ways, just do it. dont ask why.)

3rd) do the lifts in the exact order I mentioned, every day.

4th) after your lifts, you should be dead, unmotivated, and beat. This is normal; this is good. you must make motivation from within yourself- and a proper diet.

5th) before going home, do 10-20 minutes of hard ab work, on things like sit ups, crunches, oblique crunches, sideways extensions, legs raised 6 inches, "elbows and toes", roman chair situps with weights, etc.

during your workout take frequent water breaks; you should have to p**s at least once or twice during your workout. that ensures muscles get enough water.

lastly, before you go, run on the treadmill fast some days, and long distance some days. then go home and get AT LEAST 9 HOURS OF SLEEP A DAY

oh yeah and for wrestling- every day use V-grips for ur grip, and roll out ur neck so its strong, and try to do some back pushups now and then.

Answer 5

roids dont shrink your junk pal.  anyways, you can't bulk and define your abs at the same time.  bulk first, then cut

Answer 6

Running is an _aerobic_ exercise - you exert yourself at a constant rate keeping your oxygen intake constant.  You won't put muscle mass on doing that.  You will burn fat, though, and you should have at the very least noticed your waist size going down, while your weight may just stay the same - fat is less dense than muscle.

Are you sure your are actually running, and not just jogging?  There are strong differences in technique, and in results.

*Anaerobic* exercise, that is, exercise where your muscles aren't getting a constant flow of oxygen, is how body-builders put on muscle mass.

Exercise takes dedication, and you won't find the results you want fast.  That's the bad news.

Without knowing your height and weight, or at the very least your Body Mass Index or just a general idea of your frame, I can't help you with your diet.  But you should be eating about 1200-1800 calories per day (depending on your weight and activity level - if you weigh less, you should be eating less), and no less than a third of those calories should be protein, as a general guideline.

There is no such thing as "spot-training."  You entire body needs to work.  With that in mind, though...

If you want abdominal definition, do sit-ups or crunches.  If you want results faster, weigh your upper body down while you do them.  It takes a <u>very</u> long time for sit-ups or crunches to make a cosmetic change.  An Ab-roller-like device may help reduce the strain on your back.

If you want to add inches to your chest, then bench press or butterfly press (doing a bench press using dumb-bells instead of a bar, not to be confused with a butterfly machine) are two of the better exercises for pectoral definition.  Incline press will help with upper pectoral definition.

There is no easy route to being "ripped."  It takes hard work and discipline applied over a significant amount of time to see the results.  You will need to work your muscles as close to complete exhaustion as you can, and you will need to do it 2-3 times a week at a minimum.  Creatine supplements may help improve muscle growth.

The best advice I can give is to recommend that you see a personal trainer.  They will be able to determine the best series of exercises (both aerobic and anaerobic) to achieve your goals.

I'd also suggest you ask yourself "Why do I want to be ripped?"  If you just want to attract the opposite s*x, then this may very well be an exercise in futility.  Girls commonly equate overly-developed muscles with underdeveloped... personalities, and the kind that do like muscle-bound guys, they will leave you in a heartbeat for someone bigger.  If you just want to be healthy, then you should take pride in the fact that you have been running for a year.  Did you not notice how skinny the runners competing in the Olympics were?

Personally, I myself have always been 15-20 lbs. underweight for my height.  After taking two semesters of weight training at my local community college (cheaper than gym membership, by the way), I was closer to my ideal weight (for my height) than ever before.  However, because my metabolism is so fast, I lost all the weight I gained over the course of a summer.  Six months of effort went down the drain in only 3 months.

That's the dark side for people with fast metabolism - if you don't keep up your calorie intake and exercise, your body will eat itself.

And you'd do very well to ignore those suggesting steroids.

Answer 7

You cant work out hard like "dat chris" is saying. If you want to get big and ripped fast, the most important thing besides working out is REST. Hit every muscle group twice a week. Mon: Chest/Arms, Tuesday: Shoulders/Back, Wednesday: Legs. Do as many incline situps you can every day you workout. Take thursday off, Then start over. just stick to it and try not to hurt yourself. If you want good supplements, try Nanovapor, or Anabolic Halo. Or just cheap creatine if youre on a budget. Other stuff, protein is most important. Find a kind you like, drink it. Youre not going to get a ripped stomach if youre trying to gain a lot of muscle. You need more calories than you burn off to gain muscle, you have to take in less calories to get ripped. Try bulking up until youre the size you want, then go on a lower calorie diet with lots of cardio to get ripped.

Answer 8

well running is cardio so yeah it makes sense that it wouldn't work for

biceps=benchpress

abs= sit ups

if you want more info just get a health and fitness magazine