this is very very important!Bulk up your muscles first then tone da shit outta em later
right now you have nothing to tone
so bulk up, when doing weights do 6-8reps of HEAVY AS U CAN
later when u tone (4months later) do i dno like 12-15reps of HEAVY but not HELLA HEAVY
eat heaps of calories. if you eat more calories, then you will become fat. then, you turn the fat into muscle.. and thats what you call bulk buildingi'm thinkin of joining the gym - for only a 6 month period.. obviously i want 2 get bigger, but exactly how big can i get.. and HOW ? wat will i have 2 do - i am 180 cm and weigh 65.
what food will i have 2 eat?
how often will i have 2 excersise etc..
What will i exactly have to do?
eg: how many reps and sets..
can someone tell me? or link me to information?
eat heaps of calories. if you eat more calories, then you will become fat. then, you turn the fat into muscle.. and thats what you call bulk building
soy and linseed bread is pretty awesome aswellTo increase muscle mass, you must be in a caloric surplus ( Duh)!. This is the most important thing, no matter how heavy you lift if your diet is poor ( aka not enough calories you will not grow and you will probably end up smaller then when you started).
For your workout this is what I recommend. Heavy weights on the important compound lifts ( lifts were more then one muscle is being used).
These are primarily : The squat ( quads, glutes, hamstrings),Deadlift (lowerback, quads,hamsand quads), bench press ( chest, tricep).
The secondary yet just as important are bent over rows ( biceps and lats), Tricep dips ( triceps and chest) and pull ups( lats, traps).
isolation exercises ( bicp curls, tricep pull downs ) etc should be incorporated for maximum results.
Here is a link to a few good workouts for you.
All info about splits I have done. - Bodybuilding.com Forums
Diet is very important, you must be in a caloric surplus ( eating more then you burn) so you will probably need around 2800 cals because your pretty light 65 kilos.
Most important meals are pre and post workout, pre workout have complex carbs and a protein shake and post workout is the exact same.
Good foods for protein are : Chicken, Steak, Fish, Tuna, Nuts, Peanut Butter, Cottage Cheese, Milk
Carbs: corn Chips, Wholegrain Pasta/Rice, Oats
Fats: Avacadoes, Peanut Butter
I recommend Whey Optimum Gold for your protein powder.
Hope I helped.
Another miscer?| SimplyShredded.com
fuck thats a good sitebodybuilding.com
shows you exercises and stuff
and read The 12 Power Foods: Never Go Hungry | SimplyShredded.com if you have no idea about food
The guy who made it is making a killing from affiliate marketing apparently.fuck thats a good site
yeah he gets interviews with heaps of ppl from bb.com (few miscers too) etc etc.....site just rakes in the hits.The guy who made it is making a killing from affiliate marketing apparently.
putting on 20kgs can be achieved in that time...6 months , done be too optimistic ,rome wasnt built in a day in 6 months u could put in max 5kg's pure muscle but ifur skinneh u gotta bulk and if ur bulky u gotta cut then build size onto ur frame
elaborateputting on 20kgs can be achieved in that time...
a good workout program based around compound exercises + good diet (basically eating like crazy) and you can achieve it.elaborate
yes..a good workout program based around compound exercises + good diet (basically eating like crazy) and you can achieve it.
would you like a more detailed elaboration?