mr_speedy
its called karma baby
- Joined
- Mar 5, 2003
- Messages
- 625
- Gender
- Male
- HSC
- N/A
mate, you just copied and pasted most of that.psyfre said:ummm – I would have to disagree wit Elmo. Don’t just start "doin weights". First you need to look at your diet - if u don’t know much about nutrition, go to a nutritionist. You need to structure your diet and start to EAT EAT EAT before you get into the gym. After you get into a steady diet (say 3weeks or so) then start to go to the gym 2 times a week doing light weights. If you haven’t had much experience in a gym before i suggest you spend at least 2 weeks going through technique with a trainer. Then after that....! lol - you can start to build the intensity of your sessions.
Building muscle mass is one of the toughest tasks you can attempt. Your body is an extremely efficient machine. It retains the amount of muscle mass that is required to comfortably perform your daily routine - no more and no less. Excess bulk takes a lot of energy to maintain - up to 50 calories a day per extra pound of muscle mass you add - and thousands of generations of evolution have taught your body that that's a waste of perfectly good nuts, berries, and animal flesh. So it adds muscle reluctantly, and sheds it willingly when you stop exercising.
Unfortunately, evolution couldn't have imagined a society in which high-quality protein is plentiful and people judge each other on the basis of quadricep definition, bicep bulge and pectoral depth.
So if you're going to step into the weight room to build a body that flaunts the unnatural abundance of these times, there are only two rules you need to know:
Rule 1: Lift heavier weights
If you lift the same weights for 3-4 weeks. Then u will reach a plateau and you will stop developing muscle - cause your body has decided that the amount of muscle you have is ideal for the amount of work your doing. That’s why - you must then step it up...and start lifting heavier weights. So your body sais to itself…eeeep – I need more muscle to deal wit this work load.
Rule 2: Eat the right foods at the right time
Most lifters have a vague idea that they should choke down some protein after a workout. But few realize how important it is to eat protein and carbohydrates before a workout. You should have one gram of carbohydrates to each half gram of protein an hour before a workout. the type of protein you eat matters: Essential amino acids - those found in animal products like dairy, meat, eggs, and fish protein - are better for muscle building than the vegetable proteins found in beans, rice and nuts
This combination not only gives you the energy to lift, it also helps repair muscle damage and fully enhances the recovery process following the exercise - all of which contribute to building bigger, buffer muscles. If you don’t know much about how muscle’s grow – I’ll explain. Ok, you go to the gym and do a really hard workout – during the workout your muscles are damaged. That night, and the day after, your body repairs those muscles and adds more to deal with the workout so you don’t damage them again. You go to the gym, ideally 24hrs later on the same set of muscles, and you work harder. That night and the day after – the same thing happens. Your muscles are repaired and more is added to cope with the strain. And the process is continued.
That’s why – the recovery process is the most VITAL part of building muscle. You need to eat the right food and rest your muscles correctly to allow them to recover fully, thus building muscle.
Whether you've been stuck on a muscle building plateau or are just starting to pack it on, making these changes in your exercise and diet should lead to immediate gains. And don't worry about your body's grudge against gaining muscle - eventually they'll learn to get along. Good luck - and i hope this helps!
ow - and fyi. I'm 6ft 4 (193cm) and 93kg.
but yes.... eating is the most important part, even if you you try to put on mass by doing heavy weights, if u only eat around 3 meals a day, it wont be very benificial. try buying a magazine like muscle and fitness, should help. calories is the most important thing to gaining mass. and also compund exercises, eg. squats, leg press, deadlift, cleans, bench...etc... exercises that use more than one joint, are the best for gaining size.
Last edited:
