How to build muscle?

Question

Hi

Have just joined a gym and am looking to build muscle.

Is only a small gym and hence doesnt really have anyone with any good knowledge so looking for some here..

I aim to go three times a week. Either Saturday Tuesday Thursday or Monday Wednesday Friday. Whatever.

Anyway, Iv read and heard lots of things.

So.. is it best to work say chest and biceps on Monday and then back and triceps and shoulders on Wed and then do abs and legs Fri..

Would that work? Although the only problem would be aching of the muscles for a few days after..

So perhaps working a mix of everything each day. ?

Would aim to do 3 sets, starting first with 10 reps, then increase the weight and do 8, then increae the weight and do 6. Iv heard this is good?

Also, intend to buy protein shakes, and want to know if anyone has any tips on good ones, preferably with high protein levels and not bothered about taste too much. But for a decet price obviously.

So yeh any help greatly apppreciated

Answer 1

Do more strength training than cardio or you will lose muscle mass.  Eat a lot of food with protein (egg whites, red meat, chicken, greens) or shakes.

Answer 2

Yes, building muscle is a good move.

This is because the muscle cells are about 8 times more metabolically demanding than fat cells. This means that larger the percentage of muscle you have in your body, the faster your metabolic rate becomes. This may explain why some people can’t gain weight fast.

Even if you’re resting, you body burns 8 times more calories than normal. Therefore having more muscle mass can helps you to burn more fat and calories.

http://thehappyhealth.com/updates/?p=75

Weight training enhances muscle mass and density, and it strengthens bone mass too.

No matter what is your age, you can look at feel your best at any age. This can be easily done by knowing how your body functions and what sort of exercises will get your at its peak.

Answer 3

From a confessed gym nut.....

Main point your body has to have nutrients to build muscle

Right on with the protein shake solution EAS or MtRx

to build muscle intake needs to be for every lb of weight 1 gram of protein

170 lb person = 170 grams protein per day

body can only use 40 grams in a 2 or 3 hr period so don't waste it loading up. Use whole food source chicken, fish, beef with supplement of shakes

Weight training...ease your body into it...I like doing body parts each workout but the total body workout is OK

Main thing is to every 4-6 weeks Change the exercises to put NEW resistance on the muscles.

Good luck!

Answer 4

First let me say this.  dont bother with all them protien shakes they dont aid muscle mass they only help the muscles recover after a workout.

i go to the gym about 4 times a week and this is what i do

Monday: work on cardio - 9 mile run steady pace.  maybe go to the gym and work on the cross trainer

Tuesday: Gym - work on top part of the body doing 3 sets of each workout

10 reps

20 reps - i always make my second set the hardest

10 reps

Wednesday: rest - maybe a nice bike ride

Thursday: Gym - work on middle part of body same with the sets making 2nd set more difficult

Friday: Gym - lower body parts same with the reps

Saturday: rest

Sunday: 6 mile run timed

and then the next week i will try increase the weight, but theres no point increasing the weight if you cant complete the reps.

Answer 5

okay i'm a natural bodybuilder and your routine is not going to work

in terms of training muscles there are a few rules;

never train chest, shoulders, or triceps on the same day or on consecutive days as they all assist

always train larger muscles first, so the excess testosterone goes into the smaller muscles

don't train shoulders and back on consecutive or same days, as rear delts assist in all back exercises.

so if your going for a 3 day split it will have to look like this,

day 1, Quads, hams, calves, chest

day 2, back, triceps, abs

day 3, shoulders, biceps

but this then gives you an issue of timing you don not want to spend more than an hour and a half in the gym preferably 45 minutes.

no those rep ranges aren't good for anything in my opinion, do sest of for and reps between 8-12 so that you go to positive failure on each set i.e. the last rep is the last one you can perform with good form.

protein absolutely it is fundamental to your training. i would say you need whey isolate, soy isolate and casein proteins,  because the whey is high protein and fast digestion, soy is high amino acid and fast digestion and the casein is slow digestion, best place to buy is www.myprotein.co.uk slightly more expensive but much better quality

you should i deally have 4 swhakes a day 1st thing 20g whey +20g soy

pre workout 10g soy 10g whey

post workout 20g whey, 10g soy, 10g casein

before bed 20 g casein

e-mail if you need more help or advice

Answer 6

Heres a great site that should answer all those questions for you

http://www.cagedanimal.net/index.php?sid...

Answer 7

Try Herbalife Protein its a great plan!!!!