Body Building Exercise

sexy_sexydude asked:


Im just beginning to want to build my body to a more muscular level. I need some tips on proper weight training technique. Should I/Should I not use Supplements? Some helpful hints on Whey Protein..I need some diet plans that will help me gain muscle. Anyone feel free to send me your reply. You can also email me at sexy_sexydude@yahoo.com. Thanks!!

3 Responses to “Can anyone help me. Im interested in a weight train program. Can I have tips on protein for muscle building?”

1. pink&black Says:
   February 26th, 2009 at 3:03 pm

   i`m guessing u`r a little chubby. eat fruit and lift weights especially more than 8 lbs.

2. bobbi Says:
   March 1st, 2009 at 9:23 am

   My 17 year old son was always very thin without alot of muscle tone. About 8 weeks ago he went to GNC Health Store at our local mall and bought this stuff called Creatine Monohydrate. You just mix it with water and drink it before your workout. It says it ” fuels skeletal muscles, provides instant energy during high intensity workouts”. He works out every other day on a bowflex. He drinks the creatine first. He takes weekends off. His muscles are getting very large and defined and he has become very strong. The stuff is a little expensive but you get alot for your money. The girls seem to be noticing, too! Good luck!

3. thepaladin38 Says:
   March 2nd, 2009 at 1:30 pm

   I gave somebody else this answer and I think it might help you as well.

   Gaining muscle mass is a combination of exercise, nutrition, and recovery. If any one of those is out of whack you won’t experience the best possible gains. In some cases you won’t see any.

   My advice would be:

   1. Start out with three full body workouts a week. Either Mon,Wed,Fri or Tues,Thurs,Sat. This schedule will allow your muscles time to recover and grow. Remember to increase the weight on all your lifts by 10% every two weeks. Try this for about six months.

   2. Get a gram of protein for every pound of bodyweight or your lean body mass. Try to get it from lean sources. Eat about six small meals per day. If you are considering a protein supplement consider the ones made from whey.

   3. Try creatine and HMB.

   4. Drink plenty of water. If you divide your bodyweight in pounds by two that is the number of ounces of water you need to drink in a day.

   5. Remember to stretch.

   6. Do at least a half hour of cardio three times a week. For some fun cardio take up a martial art like Karate or Tae Kwon Do.

   7. Take a good multivitamin.

   8. Find out what your body type is. Are you a mesomorph, endomorph, or ectomorph? Are you a combination of any of these. These bodytypes determine how you should workout. Look them up on for a full explanation.

   9. Get as much quality sleep as you can. Eight hours a night is good. You grow while you are sleeping.

   Here’s a sample three day workout:

   WORK OUT PROGRAM
   3 X WEEK

   LEGS
   Squat 3×8
   Straight Leg Deadlift 3×10
   Standing Calf Raise 3×10-15

   CHEST
   Bench Press 3×8-10
   Flyes 3×8-10

   BACK
   Pulldown 3×10-15
   Bent Over Rows 3×6-10
   Deadlifts 3×10-12

   SHOULDERS

   Military Press 3×8-10
   Upright Rows 3×10-15

   BICEPS

   Standing Barbell Curls 3×10-12

   TRICEPS
   Lying Tricep Extensions 3×10-15

   STOMACH

   Crunches 3×50

   Mon., Wed., Fri. or Tues., Thurs., Sat.

   Every two weeks increase the weight on each exercise by 10%. If you can’t don’t worry about it. Keep trying until you can.

   After six months on this routine you’ll have the foundation you’ll need for harder workouts. Hope this helps! God Bless you!

   Source(s):
   Bodybuilding 101 by Robert Wolff
   Super Squats by Randall Strossen
   Stretching by Bob Anderson
   The Education of a Bodybuilder by Arnold Schwarzenegger
   Arnold Schwarzenegger’s Encyclopedia of Modern Bodybuilding