I want to gain muscle mass without gaining body fat. I have been going to gym for more than 1 year but not getting results. I want a change in my schedule and please tell about diet also. How much protein and other additions should i take for fast growth.
From experience, don’t confuse yourself by changing your workout routine every time. Pick up The Body Sculpting Bible For Men by James Villepigue and Hugo Rivera.
There’s a 6-day workout on here, with one day (required!) rest. You can choose different workouts based on goals and previous weightraining knowlege.
This book tells you how to set up your workouts and daily diet.
Great read.
March 10th, 2010 at 2:07 am
From experience, don’t confuse yourself by changing your workout routine every time. Pick up The Body Sculpting Bible For Men by James Villepigue and Hugo Rivera.
There’s a 6-day workout on here, with one day (required!) rest. You can choose different workouts based on goals and previous weightraining knowlege.
This book tells you how to set up your workouts and daily diet.
Great read.
References :
http://www.bodybuilding.com/store/bookmen.html
March 10th, 2010 at 2:35 am
From an exercise physiologist and amateur bodybuilder:
1. You cannot gain muscle without gaining at least a little fat. Standard ratio is 2 lbs. muscle to 0.8 lbs. fat for average Caucasian male.
2. If you’ve been working out for a full year and seen no real results, you need a total top-to-bottom revamp of your program. Easiest way is to visit a sports nutritionist for your diet and hire a personal trainer to get you on the right track.
3. Check out the many articles at http://www.bodybuilding.com. No, I’m not employed by them or anything. Yes, they have a wealth of information.
Good luck!
References :
March 10th, 2010 at 3:20 am
i used to be on 6 days workout schedule. it is very easy – just work out each part separately- mon-cest, tue-back,wen-arms,thursday -legs and then again. day off on saturday or sunday. that way your body will not get used to the same day same workout. i got bored rom that, now i am on 3 days workout schedule 6 days a week. i do mon -chest/triceps,tue-back/biceps, wen-legs /shoulders and then again. saturday or sunday day off. see results much faster than before. about protein – 2 gramms per kg of your body. it is also written on the package. u should consume protein within 40 min affter workout 8not all anount of course)
yeah, if u want to gain body mass u should consume protein+carbs – 30%protein 70% carbs. and don’t forget your cardio – 20 min each work out min. otherwise u will gain fat instead of muscles
References :
9 years in bodybuilding
March 10th, 2010 at 3:39 am
Best thing i was told and it worked for me was to make sure you aint working the same body part everyday. My 6 day workout schedule is basically mon-upper body, tues-abs and cardio, wens-legs and cardio, thurs-off, fri-upper body again, sat-abs and cardio, sun-legs and cardio. To get best results too do free weights instead of weights on a track or something cause free weights u need to lift and balance out the weights. Also make sure your stretching before your working out and after.
As for dieting make sure your getting a good source of protien every 3 hours keeps your muscles from breaking down. Eat tons of veggies and fruits and make sure you get 3 sources of dairy. And drink tons of water before and while your exercising.
References :