Preposterous. Everyone knows that 100 daily curls (especially if done in the squat rack) is the most proven and effective method for total body muscle growth.
On the torrents use this link, I'm not sure if I can get in trouble for this. If I can, mods delete and I'll never do it again... http://www.demonoid.com/files/download/HTTP/1942609/29538414
(1) do your usual weightlifting, but do drop-sets. (2) take a protein shake every day (about 30 g of protein. Not more - any more is a waste - you're body can't metabolize it fast enough. (3) Eat about 3500 calories a day You will gain some fat as you bulk up. That's normal. Once you reach a certain point, change your workout to focus on getting lean and cut, not on buidling muscle mass.
You're in luck. Optimum Nutrition 100% Whey Protein 10lb for $65.90 Free ship coupon: ON2009 I always feel like barfing after Plyometrics.
I weigh 155 lbs and am 5'9 I dont really know how much I want to weigh, I just want to gain muscle and would like to see results. Get Cut, Tone Up. I am going to post pics of my current status later
Relax, it's only been two months...this is something if you're serious about you'll be doing for the rest of your life. in the mean time...read this article on bulking. http://www.tmuscle.com/readArticle.do?id=1268956
For those who keep recommending p90x, is there any special equipment that this requires, or can you do it at home or at a gym that has only the basics (barbell, dumbbells)?
you need a pull up bar, some dumbells (prefereably ones that change weights quickly) or resistance bands. Some push up handles are nice too. @op: i noticed alot of gains by lowering reps and increasing weight forcing the recruitment of additional muscle fibers. 4x6 rather than the traditional 3x8.
If you do order a supplement, order whey protein isolate and be sure to have a shake within 30 minutes after your workout. That's the best time for your muscles to absorb protein and it should help improve your gains.
I went to GNC and bought a four pack of Muscle Milk, enough protein? The chick that worked at GNC kept wanting to sell me this I didn't purchase because it was 50 bucks and I didn't want to jump the gun only to find out it isn't effective. So I tried the small muscle milks pack Only they are chocolate flavored
You can do it at home yes, thats what it is really for, the things you would need is A pull up bar (I recommend the "Iron Gym" one, so you can do pushups on it) Dumbells, (2x20), Weight bands if you like, and pushup bars for wider range of motion ("perfect push up" would be great), and a important thing is protein shakes, that provide muscle recovery, you are DEFINITELY going to need it since after your workout your muscle wear and tear because of your soreness, and maybe before a workout, buy vitamin C workout supplements to give you an energy boost to work out
After doing some research, I have found that muscle milk takes a while to digest, so i would have to take it right before I go to bed. Now I am going to buy 100% whey protein, because apparently I can take it after my workout and my body should absorb it fast.
one thing that no one has really stressed is the importance of sleep. you need at least 7 hours, if not 8-9 hours of sleep when you are working out so that your body can recover. if you are only sleeping 5-6 hours, then you could be getting little or no muscle growth. also, some people genetically just don't pack on alot of muscle mass. some guys have leaner muscle but are stronger lb for lb than other guys.
Muscle milk tastes good because of the higher fat content. The downside is that it's thick and heavy and gives me the Hershey squirts all day so I just stick with GNC's whey protein.
