I just start working out..what's the fastest way to gain muscle? how often did you guys work out a week? What should I eat&drink for the muscle to grow bigger?( I heard eat more chicken and drink milk) thanks

 

not a body builder, but I venture to the gym 2-4x's a week. suggestions - protein drinks - like the pure whey jugs they sell at the gym - which are comptetively priced at world gym btw. Make sure you look at the serving size per container and the # of grams of protein you get as well. Take a serving before you work out and eventually afterwards as well.

I'm not an expert, nor do I have a 'plan' out there, I do have some patterns and goals though, but generally do not work a 'circuit', so dont take me as a trainer. I just know what works for me, and personally - I've got an extremely high metabolism and its difficult as heck to gain a pound so I do what I can to gain every ounce.

 

I know the protein drink you talk about and I've tried it for few weeks. I know protein helps you to grow muscle and I do find out my muscle actually grow bigger, but it also grow some fat on my face!! I already have a baby face, that thing just makes me look even fatter! thanks for your advice.

[This message has been edited by AP1 (edited November 22, 2000).]

 

[QUOTE]Originally posted by AP1:
[B]I know the protein drink you talk about and I've tried it for few weeks. I know protein helps you to grow muscle and I do find out my muscle actually grow bigger, but it also grow some fat on my face!!

 

Fastest way to gain muscle:STEROID!!! But I assume you would like to do it naturally then building muscle will take TIME, COMMITMENT, and CONSISTENCY. Think of bodybuilding is like a equilateral triangle which each of the three angles is equal. The three angles are TRAINING, NUTRITION, and RECUPERATION respectively.
For TRAINING, I would recommend a 4 days on and 1 or 2 days off cycle (depends on how intensive your workout is). So you will workout your whole body in 4 days then take 1 or 2 days off. Usually, I would workout two muscle groups in 1 day (1 major and 1 minor muscle group). My routine consists:
-Day 1: CHEST, BICEPTS
-Day 2: BACK, TRICEPTS
-Day 3: LEGS (QUADS, HAMSTRINGS)
-Day 4: SHOULDERS, CALVES, ABS
To build muscle, you need to stimulate your muscle with heavy controllable weights (on your heaviest set, you should at least do 2 reps). However, if you want muscle definition, you would want to do high reps (at least 8 reps) with moderate weights. I like to mix them up in my routine. In addition, remember not to over-train. I would do 3 exercises with 4 sets each for each muscle group (you can alter your reps depending on the weights). For example, on my CHEST routine, first 2 exercises I would go heavy weights on flat bench and incline dumbell presses then go with moderate weights on cable cross-over. Furthermore, remember to mix up your routine after certain time (12 weeks or so) to shock and stimulate your muscle. Besides you won't be bored with the same routine. You can learn more on training from reading workout magazines (FLEX - my favorite, MUSCLE & FITNESS etc)
For NUTRITION, I don't eat a lot but rather often. So you might try to have 4-5 small meals in a day. You can do high protein and medium carbohydrates diet to build mass or high protein and high carbs if you want to gain more weights and muscle. Medium protein and low carbs if you want to cut up. But then it really depends on your metabolism too. In addition, I would take multivitamins to help my muscle to recuperate. Usually, I stay away from the protein shakes unless you really want to stock up. Again, you can learn more from researching or reading.
For RECUPERATION, I make sure to take day(s) off from my workout so my muscle can grow and recuperate. Be careful not to overtrain so you don't get burnt-out. And of course, get enought SLEEP.
Hope that helps...

 

nvmys2k,
WOW! You sounds like a total expert!
Thanks for the advice, I guess I'll go buy some fitness magazine today! BTW, I'm more into working on my chest, back and arms (as they are easier to show off : )

 

Don't neglect your legs!!!! There is nothing more moronic than a man with a great chest and arms supported by "chicken legs." I have also read that working your legs, which are your biggest muscles, slightly increases your testosterone production, which helps to build muscle. Work some squats into your routine (once a week) and you will see improvements everywhere else.

Having bigger legs = more muscle mass = higher metabolism = > calorie consumption.

Depending on your age, you may want to do your workouts 2 days on 1 day off. The older you get, the more time your body needs to recover.

One last thing, which may be the most important, learn to do the exercises properly. Form and technique are the best ways to work specific muscles and avoid injuries. Do not increase the weights if you have to 'cheat' through your sets.

Finding a training partner is the best way to stay motivated.

Good luck,

 

and stay hydrated!!!!! Lots of fluids!!!

On the muscle mags, be a little leary on articles regarding supplements. If you're just starting out, stick with the basics as stated above; good nutrition, plenty of rest and proper form. A good multiple vitamin with the proper diet is all you should need unless you're taking some medication that depletes you in some area. Any questions regarding supplementation are best answered in scientific research journals. An excellent source is this website: http://humankinetics.com/products/journals.

It lists several reputable journals. Muscle mags can provide motivation and advice on varying your routine but be skeptical on the rest.

Don't forget to mix in some aerobic work!

And do heed Sly's advice. Guys (or women) who only work half their bodies look silly. Strive for total body fitness!



[This message has been edited by Pueo (edited November 23, 2000).]

 

[QUOTE]Originally posted by Schatten:
[B]not a body builder, but I venture to the gym 2-4x's a week.

 

"Follow your dreams, they can come true. I'm living proof. BEEFCAKE! BEEFCAKE!" - Eric Cartman