Workout Suggestion  

The most important thing in order to gain muscle is to EAT. Your body needs the extra calories in order for your muscles to grow. Plenty of protein and plenty of carbs. For post workout the best thing is to have whey protein powder and powdered gatorade. These nutrients will provide the muscles with what they need when they need it most.

For supplements, you really don't need any in order to grow other than some protein powder. However, if you want to give a supplement a try, creatine is one of the most effective and safest supplements out there.
Sarah Brown
www.sarahpersonaltraining.com

Hi

The most important thing you have to remember is that muscle grows at different rates on everyone. Some have better genetics, so get better mass, proportion and definition.

If you want to gain muscle mass. Then you will have to lift medium weights with about 5 sets, 8-12 repetitions.

Remember:

1-6 reps (Heavy/Very Heavy Weights)= Muscle strength
7-12 reps (Medium to heavy weights) = Muscle size/Mass
13-20 reps (Light to Medium Weights) = Muscle endurance and definition

1) If you want maximum performance, then eat carbohydrates 1 hour before excersise. Then drink protein as soon as you have finished your work out.

2) Your diet should be looked after. Try to stay away from sugar, instead eat fruits. Replace beef and pork by chicken and fish. Try to minimise your carb intakes, but not too much.

3) Make sure you get at least 8 hours worth of sleep. As the body needs to recuperate.

4) If you want to use supliments,then try using:

a) Creotine - mix with protein and drink (PROLONGED EXPOSURE TO CREOTINE HAS BEEN PROVEN TO CAUSE PROBLEMS WITH THE LIVER AND KIDNEYS). So use it rarely and take good breaks between usage.
b) HMB helps put on muscle mass. However, effects are unkown so use very seldom, if at all!!!

(YOU CAN GET THESE SUPPLIMENTS FROM MOST GOOD CHEMISTS OR PHARMACIES)

Hope this helps LOL

Hi guys,

I'm trying to gain mass, and had been trying for a long time. Now i think i'm finally doing everythign right, eating whey protein and creatine after workouts, eating right, training medium/heavy weights of about 4sets/10reps


BUT i'm still at the same size !!!!!!! Weight has increased slightly by 2kg, but has stopped gaining since last month..guys, any idea what i'm doing wrong? Or are some body types simply unable to gain significant mass?


How long approximately do i have to train consistently if i train 3times/week before i see some results? (results meaning like 2cm arm circumference growth?)


helppppppppppppppp

the basic lifts made me bigger and improved my strength. these are bench press, military press, deadlifts, rows and squats. i did 5x5 routine on these exercises. you can research on 5x5 on google. it's good.

by the way, drink milk. it's old school supplement but it still works!

OK! Let's start from the basic. First, you should go to the gym and do the basic exercises as your trainer told you to do, dont go lifting heavy. Try basic exercises for a week making your muscles strong enough. Second, eat a lot if your so thin or skinny,eat 6 to 7 times aday. If your so fat learn how to do deiting eating smaller meals. Third, supplement your work out with creatine and whey protein.

Before you start your routine you have to know your body type. There's 3 body types. Naturally slender and finely boned individual is ectomorph( also known hardgainer,me). Large boned and frequently obese are endomorph. the lucky one like Armold are consider mesomorph between husky and muscular(quick gainer). I have been working out in years , my training consist of 3 t0 4 days(split routine) few aerobics because my metabolism tends to burn quickly, less and under 45 minutes workout to conserve my energy inorder to gain mass and right diet is importnat too. Even though I can eat all I want and burn it. I still need to consider a small amount of carbo because with my age it will accumulate around the abdominal area. I hope you reach your ambition.

Hi,
My suggestion is simple. Eat well, sleep well and think healthy.
I have never taken the supplement route and iam not a proffesionally body builder.
Its really great to meet so many BB here in my lot and they got some real experiances to share. I like the web of sarah and this are really going to help me to maintain a good health.

Cheers,
Tutul

I never took supplements whenever I worked out, they just induce temporary results.. After u stop working out, ur body will strt hanging.. I would suggest u never go for suplements.. As far as routine is concerned, u should ask ur gym instructor for help.. He will help u out on this, coz the routine is not same for every1... Good luck...

Hi there.. Never ever think of supplements, ever.. Once u leave ur workouts, ur body starts to sag if u had been taking those supplements while gyming.. So, try working out on ur own default stamina, and let it grow thru the course of time.. Try consulting ur gym instructor, he can help u out on the various workouts u r required to do...

Head to my site http://www.squidoo.com/bodybuilding-fitness I have free routines that will suite your need.

I have pics etc on how they should be followed.