R
ran
Guest
and is it true that u stop growing in height if u go to a gym??
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D
dan
Guest
Check with your doctor before starting your program to see if weight training is advisable.
Devise your weight training goals. How much muscle weight do you wish to gain? Are you training primarily to increase strength or endurance? What areas of the body need the most work? Knowing the answers will enable you to better cater your workout regimen.
Brush up on nutrition. Every strength trainer will tell you that good nutrition and solid eating habits are essential for gaining muscle. Unless you want to add fat, you need to eat the right kinds of calories in their proper ratios. Generally speaking this means 40 to 50 percent protein, 30 percent carbohydrates and 20 to 30 percent fats. Seek out a nutritionist to determine your nutritional goals.
Gain weight gradually by tracking your daily caloric intake for several weeks and calculating the average. Next add 300 to 500 calories per day to your diet. If you do not see results after a few weeks, add another 300 to 500 calories until you see weight gains.
Review proper weight lifting techniques before beginning your program. Lifting heavy weights puts tremendous stress on your joints. Mastering the correct form will help you avoid injury and make faster gains. Whenever possible, seek the advice of a certified athletic trainer in your area.
Plan a safe resistance program. Your workout should hit all of the main body areas (stomach, chest, back, legs, arms and shoulders) twice a week. Health clubs usually have personalized trainers ready to assist you. Ask them to suggest a workout that targets your goals. If you plan to lift on your own, see the links below for sample routines.
Convince the body that it needs to build muscle. To make muscle gains, the body must be progressively pushed to work harder. This means each routine should be slightly more challenging than the last. Adding weight or increasing repetitions will accomplish this. In addition, varying routines and exercises will "shock" your muscles and promote faster gains.
Rest. Most trainers recommend 48 hours of rest between workouts. Weight training causes micro tears in the muscle fibers. Sufficient rest and quality nutrition enable the muscles to repair and become stronger while preventing overtraining.
-------
Use Free Weights to Build Upper-Body Muscle Mass
Step1.Bulk up your pecs, which are the pectoral muscles of your chest. Use free weights to perform bench presses (inclined or flat) and vary these exercises with "flies."
Step2.Perform fly exercises safely. Lay back on a bench, holding an equal weight in each hand. Raise the weights above you until the weights nearly touch, keeping the weights in line with your nipples.
Step3.Complete the fly exercise safely by lowering the weights, smoothly and steadily, to their initial position. Don't let your elbows dip lower than your shoulders! Doing so can lead to injuries of the shoulder.
Step4.Use heavier weights but perform fewer repetitions, or reps, to build muscle. User lighter weights but perform more reps to sculpt and tone.
Step5.Find a number of other simple, effective upper-body exercises for the biceps and triceps.
-------
Use Free Weights to Build Muscle in Your Lower Body
Step1.Build up your calves, quadriceps, hamstrings and glutes by working out with free weights.
Step2.Perform calf raise exercises, squats and lunges to build lower-body muscle mass.
Step3.Consider working with a trainer or more experienced workout partner the first few times you use free weights to work out your legs and lower body. When performed incorrectly, lunges and squats can put tremendous strain on your back, making you vulnerable for injury.
Good Luck!
Devise your weight training goals. How much muscle weight do you wish to gain? Are you training primarily to increase strength or endurance? What areas of the body need the most work? Knowing the answers will enable you to better cater your workout regimen.
Brush up on nutrition. Every strength trainer will tell you that good nutrition and solid eating habits are essential for gaining muscle. Unless you want to add fat, you need to eat the right kinds of calories in their proper ratios. Generally speaking this means 40 to 50 percent protein, 30 percent carbohydrates and 20 to 30 percent fats. Seek out a nutritionist to determine your nutritional goals.
Gain weight gradually by tracking your daily caloric intake for several weeks and calculating the average. Next add 300 to 500 calories per day to your diet. If you do not see results after a few weeks, add another 300 to 500 calories until you see weight gains.
Review proper weight lifting techniques before beginning your program. Lifting heavy weights puts tremendous stress on your joints. Mastering the correct form will help you avoid injury and make faster gains. Whenever possible, seek the advice of a certified athletic trainer in your area.
Plan a safe resistance program. Your workout should hit all of the main body areas (stomach, chest, back, legs, arms and shoulders) twice a week. Health clubs usually have personalized trainers ready to assist you. Ask them to suggest a workout that targets your goals. If you plan to lift on your own, see the links below for sample routines.
Convince the body that it needs to build muscle. To make muscle gains, the body must be progressively pushed to work harder. This means each routine should be slightly more challenging than the last. Adding weight or increasing repetitions will accomplish this. In addition, varying routines and exercises will "shock" your muscles and promote faster gains.
Rest. Most trainers recommend 48 hours of rest between workouts. Weight training causes micro tears in the muscle fibers. Sufficient rest and quality nutrition enable the muscles to repair and become stronger while preventing overtraining.
-------
Use Free Weights to Build Upper-Body Muscle Mass
Step1.Bulk up your pecs, which are the pectoral muscles of your chest. Use free weights to perform bench presses (inclined or flat) and vary these exercises with "flies."
Step2.Perform fly exercises safely. Lay back on a bench, holding an equal weight in each hand. Raise the weights above you until the weights nearly touch, keeping the weights in line with your nipples.
Step3.Complete the fly exercise safely by lowering the weights, smoothly and steadily, to their initial position. Don't let your elbows dip lower than your shoulders! Doing so can lead to injuries of the shoulder.
Step4.Use heavier weights but perform fewer repetitions, or reps, to build muscle. User lighter weights but perform more reps to sculpt and tone.
Step5.Find a number of other simple, effective upper-body exercises for the biceps and triceps.
-------
Use Free Weights to Build Muscle in Your Lower Body
Step1.Build up your calves, quadriceps, hamstrings and glutes by working out with free weights.
Step2.Perform calf raise exercises, squats and lunges to build lower-body muscle mass.
Step3.Consider working with a trainer or more experienced workout partner the first few times you use free weights to work out your legs and lower body. When performed incorrectly, lunges and squats can put tremendous strain on your back, making you vulnerable for injury.
Good Luck!
J
Jimmy D
Guest
finger pushups, baby. oh, and sex too