BodyAliveNutrition.com

Low Weights More Reps? or High Weight Less Reps?

I been doing a lot of cardio to burn my beer belly and love handles… for 5 weeks now, and its almost all gone ive had some insane results..

What im asking is.. i want to be toned and just have a nice body i want more muscles to show not BIG but just look good,

Ill still be doing cardio everyday, its become an addiction and its actually fun to me..

But to build this muscler toned body im looking for what should i do for weights?

High reps low weight? or High weight low reps? Advice please..

Heres what im working with.

http://i112.photobucket.com/albums/n183/…

Answer

I think the best thing would be a transition from heavy weights with low reps to lower weight with a more reps.Begin with a moderately heavy weight and do reps that are a little bit uncomfortable to you. After that, begin with a lower weight again with more reps, again that becomes a strain. Then a lower weight again with a few more reps. Keep going down in weight and more in reps. Finally you do light weight and a lot of reps but it will seem really hard. After you get to a low weight and do a good amount of reps, go work on something else like your abs then come back to try the same thing as much as you can handle. This will help you get the tone you want.

I workout and i do more reps and less weight. will that build muscle plus burn fat at the same time.?

i want to get bigger and leaner

Answer

Get bigger with more weight and less reps and do cardio to lose the weight.

When toning abs on a strength machine more reps or more weight?

I have a belly that I am working on getting rid of. At my gym there is an abdominal machine and I do 100 crunches at a 65 weight resistance. I feel like I need to increase something but I don’t know if I should increase the weight or the reps. I just want to get my stomach as flat as I can not really all muslcely ripped. What should I increase? Please help me and my fat belly.

Answer

I’d increase the reps. You increase weight to build muscle, reps to increase endurance. But you’re trying to burn fat too it sounds like so more reps will tone and cardio will burn. Hope that helps.

By the way, I got a flat tummy with defined lines just by doing crunches every night with increased reps.

Building bigger muscles is it better to do more weight less reps or more reps less weight?

Answer

Generally the accepted protocol for bodybuilding is 6-10 reps for gaining size. However, 5×5 has become extremely popular due to the successful programs published by Mark Rippetoe and the guys from Westside Barbell. I have used the following schemes in my compound movements (Squats, deadlifts, bench press, and C & J) :

3×3 Produced a lot of strength, but only average muscle gain. This is more than likely due to the fact that three repetitions is non enough time under tension (TUT) to produce ample musclular breakdown. However, it does put an extreme amount of stress on the central nervous system (CNS), therefore making it more efficeient at firing motor neurons. This will make you stronger and more efficient at the exercise, but won’t put on as much size.

5×5 This gave me the best size gains that I’ve seen. The increased TUT induced plenty of musclular breakdown while still providing significant increases in strength. I guess this is why it’s become so popular with today’s strength coaches.

4×6 Similar gains to 5×5, but burned me out after about two months. The one extra set for one less rep made a difference!

3×8-10 While eight reps would seem to be perfect for bodybuilding, I never saw significant gains with it after progressing out of the beginner stage. Both size and strength stalled after the beginner gains faded away. So while it’s a great way to get into lifting, I don’t think it’s the proper protocol for intermediate or advanced lifters.

Note that these schemes are only for my compound movements, usually supplemented by another medley of exercises at various rep ranges. For these supplemental lifts I stay with six to twelve reps. The bigger the muscle, the more weight I use for less reps. An example would be that I might supplement my legs with split-squats for 3×6 due to the massive amount of muscle being worked, but might do calf raises for 4×10 because of their natural endurance and size. Also, try to use enough weight for you to fail on the prescribed rep. If it’s 5×5, you might be able to get 2×5, 2×4, and 1×3. Keep working with that weight until you can complete five reps on all five sets. Then add weight. Best of luck!

Source(s):

T-nation.com

Less weight and more reps orr higher weight and more reps?

Ok, soo I’ve heard that if you want to get toned you should do a lower weight with more reps, but if you want to “bulk up” you use more weight and less reps.

Personally, I just want to increase my strength and get toned, and I’ve been doing more of the higher weight less rep deal, basically using whatever weight I can do for 3 sets of 12…but yeah, I’ve heard the light weight thing is a myth, yeah or no?

Answer

You actually are referring to 3 competing goals: 1. building strength, 2. building size/mass, and 3. toning.

To build strength you would use lower weights, 4-6 is a good strength building range.

To build mass, you would use a higher rep range to induce hypertrophy. A typical mass building routine would be in the 8-12 rep range.

If you are trying to reduce body fat (ie tone), you really could use either rep ranges, but reduce your caloric intake.

Note that an obvious side effect of lifting heavier weight and getting stronger will be to put on muscle mass.

T-Nation.com has great articles on this subject.

Source(s):

www.t-nation.com/free_online_article/spo…

What workouts are best for getting stronger, looking bigger, and getting cut?

My roommate and I were having a discussion while lifting the other day about what workouts are best for different purposes. My friend is trying to get bigger while I am trying to get more cut. We discussed the following workouts: High reps/lower weights, Low reps/high weights.

We also debated whether compound workouts or isolated workouts were better. From your own experience, what workouts are best at doing what, not limited to the ones we talked about. But if you do list a different one, please explain it. Thanks.

Answer

Yes lower reps high weight gains more strength, and high reps low weight increases endurance. But if your looking to get big or if your looking to get cut up….look no further than what your eating. Too much emphasis gets put on your workout…..regardless of your workout, its what your feeding you body that’s going to determine what size you get. If he does 4-5 reps and double the weight and goes home and eats 1500 calories a day and you do more reps and less weight and get 3000 good calories, your gonna get bigger and hes gonna get more cut up!!…Sorry, but it really is that simple.

Which is better for strength training: higher reps with less weight or less reps with more weight?

I want to build my strength up, be able to lift more when I work out, but which is it, less weight with more repetitions or more weight with less repetitions? I’ve heard it both ways.

Answer

Low weight high reps for toning and strength

High weight low reps to build mass

Best way to build muscle. reps and sets?

i heard starting off with low weight high reps working your way up in weights and down in reps is better than starting off with high weight low reps.

example:

20lbs 12-15 reps failure x1 set

25lbs 8-12 reps failure x1 set

30lbs 4-8 reps failure x2

i heard this is better than just doing 3 sets of 4-8 reps with 30lbs,

i pretty confused. help would be most apreciated

Answer

If you want to build muscle, its about heavier weights, lower reps and protein shakes. Once muscle has been built then you move on to lower weights more reps, that tones the muscle and defines it. Also try resistance training instead of lower-weights, more reps for toning.

One thing to note is not to work out everyday, muscle is built while your resting, so work out 3 times a week max. Some people work out upper body one day, then cardio, then lower, then upper and so on. But thats pretty intense. Id highly advise you to take a day off between exercising.

Good luck, building muscle up takes time so dont rush or get impatient.

What works better? less weight more reps? more weight less reps?

I want to build muscle for strength and burn fat. Especially in my stomach area. I can do 30 reps at a weight that doesn’t fatigue my muscles. If more weight less reps will achieve bette results. I’m all for that.

Answer

More weight - Less reps will build bulk

Less weigh - More Reps will tone and define muscle

If you can do 30 reps of a weight with no fatigue then you need to up your weight. But only by a small amount.

But if you want to get larger you need to up your weight a lot and drop the reps down dramatically!

To gain muscle Do you do more reps less weight or more weight less reps?

Trying to tone up and gain some muscle on my thin frame but I was wondering if I should do more reps and less weight or more weight and less reps?

Answer

2 - 3 sets with a rep range of about 8 - 10 with the heaviest weights you can manage will gain you strength and some growth but Females don’t put on much growth as we don’t have the testosterone for bulking.

However you will get strong & toned from doing this.

Source(s):

42 yr old female

Personal trainer

Karate sensei

Weight lifting and weight training

5×5 weight training 10 points to best answer?

i would like to start the 5×5 weight lifting program but i am not sure of the principles and stuff - like how much to increase lifts by and how ofen and what cadence should you have when lifting and stufft - cheers.

Answer

Hey mate I just started a 5×5 weight lifting program, a friend from work gave me. Its only 3 day a week workout but he reckons from the ten years of lifting he has made the most significant gains. The program he gave me is..

Monday:

Bench Press

Pull Downsor Weighted Heaves

Squats

10min Abs

Wed:

Shoulder press

Bicep Curls

Calf Raises

Fri:

Deadlifts

Weighted Dips or Close grip bench

Shrugs

10min Abs

This is 5×5 starting at about 90% of your one rep maxium, but that is for the last set. So the first four sets your working up to the 90%. Then each week add 1.25kg to each arm/leg for 12weeks. And should give you good strength and mass gains. Im currently week 4 and already notice good strenght gains. Make sure you also eat well Oh and i usually leave about 1min-1.5min rest between sets.

Weight lifting? (5 pts best answer)?

i have a few questions (best answer gets 5 points)

1) is eating a healthy meal, waiting 2 hours then working out, and after going for a jog, then drinking a protein shake (myoplex-carb control) a good way to get leaner

2) is it ok to work out every other day like Mon-Wed-Fri if i want to get bigger, strength wise, or more tone

3) what is the latest you should eat

Answer

Hi!!! I think that you want to get more information about it, go to http://healthylife09.blogspot.com/?q=Phe…

Should I lose weight before weight training or during?

I’m 323 pounds and I was wondering if I it was better If I lost more weight before I strength trained or not.

Answer

Definitely during…. weight training by itself won’t help you lose weight much, however: cardio is best for this - however, gaining muscle does speed up your metabolic rate a lot, so it is a good help nevertheless!! If you just try to lose a bunch of weight without exercise you’ll simply end up skinny, and prone to bouncing back to your original weight easily!! Gaining muscle is a good way to help raise your metabolic weight on a long term basis, which will help KEEP the weight off (and make you look good also…..).

Is cardio or weight lifting better for weight loss?

i work out during the day on my lunch, so I only have about 40 minutes really to work out (10 minutes on either side for changing). I’m about a size heavier (approx 8lbs) than I’d like to be, and given my limited time, which will help the weight come off faster, strength training or cardio, if I only have time to do one or the other?

Answer

Both actually…. why not do 3 cardio days and 2 strength training days? That way you can loose weight while also toning your muscles… Also, make sure you’re eating a healthy diet!

Weight lifting deadlift question?

How much weight should a 14 year old boy be lifting on the deadlift?

By the way im pretty skinny and am currently lifting about 24kg.

Answer

i’m skinny myself. i weigh about 59 kg. and i’m 14 years old. i dead lift about 93 kg but i have a large advantage cause my arms are extremely long so i can easily get low to the bar. keep up the work! strengthen your legs and back and find a good technique.

good luck!

Should you do more cardio or weight training when trying to decrease body fat?

i do a combination of cardio & weight training 5-6 days a week. my arms & legs are thin but still need to decrease my body fat because i have a lair of fat on my stomach. i wasn’t sure what i should be more focused on doing. thanks in advance

Answer

agreed…I do 3 days of weight training and 3 days cardio. Weight training will burn fat too…

Source(s):

http://fitnesscoachrob.com

Weight lifting stun your growth?

hey im 13 like 4′11.i started lifting when i was 11.Did me lifting weights damage me growth plates??

Answer

no weight lifting will not stunt growth…. it is very good for u… so much benefit…

no damage

drugs, not enough nutrition will stunt your growth… potentially

How long should my Weight Lifting Session be?

I’ve been strength training for the last 2 years now, usually i lift weights for about half an hour. i was wondering how long a recommended session should be? and if my muscles don’t pain the day after my workout can i lift weights everyday (i’ve been doing heavy weights for so long that my muscles don’t tire as easily)?, and also, lately i have wanted to try out some protein shakes, and i wanted to know what good shakes that you would recommend, id prefer them to be cheap but have good results at the same time. Cheers

Answer

half an hour isn’t bad. but if you’re strength training, more reps less weight. so try doing that for a hour of 45 min. as for cheap protein shakes, just down three raw eggs in the morning and that’ll be the equivalent amount of protein in one of those shakes. add in some multivitamins and some ginseng extract and you got the shake it’s self.

working out-don’t worry about how many reps you can do, but rather how long you can last. So instead of counting out reps, have your spotter keep time, like just do bench presses for 5 min, without counting reps.

What’s the best type of weight lifting for track & field?

I am a football player in high school for my freshman year and I am also a track runner. I weight lift for football but I don’t want to become too heavy for track & field. What’s the best kind of weight lifting that I can do for track and field that can give me strength but not build any heavy muscle? Should I do lots of reps and low weights or VERY little reps and heavy weights?

My current weight lifting workout is Bench Press (175lb 4-5 reps) and Squat (205 lb 8 reps) and other unipmortnat things to mention.

Answer

depends man what events are you planning on doing? if your doing distance you want usually like 3 sets of 16reps (less weight). if your sprinting probably want to get 3sets of 8-12 reps (more weight)

What are the best exercises or building up lats/shoulders?

Answer

Push-ups. Bar none. Push-ups work you entire shoulder. And your chest and arms as a secondary benefit.

Work up to 20-25 military style push ups. If your shoulders are weak, start with 3 sets of 8. Build up from there.

Rest a day in between your push-up sets.

The site below has a workout plan for shoulders and six-packs.

Source(s):

http://www.mangoboss.com

Best method for building arm muscles / widening shoulders?

yeah… I want to build up my arm muscles and widen my shoulders a bit! they seem a little too scrawny for me, and I need them widee. I’m prepared to buy equipment for all of this; i have around $700 to spend on weight-training equipment. I have an elliptical and treadmill so i’ve gotten the legs covered and I do plenty of pull/push-ups and things like that.

Answer

You can keep most of that 700 dollars. You need to buy some dumbbells. You can build your shoulder with lateral raises and your arms with different curls and extensions. For more info go to:

menshealth.com

mensfitnes.com

muscleandfitness.com

bodybuilding.com

Recommend: Top 3 Exercises for Building Mass - Biceps, Shoulders, Pecs?

I am male, 5′10″, 175pounds. I look lean. Your recommendations on the top 3 exercises for building muscle mass for: Arms (biceps/triceps), Shoulders, and Chest (pecs).

Thanks

Answer

arms: bicep curls and tricep pull down

shoulders: military press

chest: bench press and flies

Workouts for building up shoulder muscles?

ive got muscles on my arms and legs but my shoulders arent getting any bigger. any tips on building up my shoulders? also the muscle that extends from your neck to your shoulder. thanks.

Answer

The muscle from your neck to shoulders are traps. To increase trap size do these with heavy weight. http://www.bodybuilding.com/fun/exercise…

To build up shoulders do these http://www.bodybuilding.com/fun/exercise…

Body building injury, Shoulder Dislocation,,,?

hi

before 3 weeks when i was in gym training i have injured my left shoulder , during exercise -seated dumbbell presses- so the joint Dislocated and i put my hand on it and pushed it back to previous location. it dose not hurt .much. i haven’t seen doctor just stopped training for about 3 weeks,, and know after 3 weeks from the injury my shoulder dose not hurt me even when i play , BUT when i play i notice that the the muscle or joint ,i don’t know, moves strange when i train shoulder muscles.

so what should i do ?

Answer

You should really see a doctor. A friend of dislocated his shoulder while skiing last year and it did not seem like a serious injury. However, since then, he has popped it out numerous times, and now has to wrap it before all of his hockey games. He will probably have to have correctional surgery, and even with that, his shoulder will probably not ever completely return to normal. You should get it fixed now so that you can continue playing sports in the future.

HOW TO BUILDING BIG ARMS AND SHOULDERS?

IM FIT 6FT 170PDS….I WANT TO DROPP TO 165PDS …

Answer

Try out running in the morning as an extra little WAMMY.

Building upper body muscle?

would going to the gym every tuesday and thursday and doing 6 sets of 3-6 reps or each of these exercises be an effective workout

chest:

dumbell press

dumbell flyes

shoulders:

shoulder dumbbell press

dumbbell side raises

triceps:

dumbbell overhead extentions

cable push downs

biceps:

dumbell curls

barbell curls

forearms:

hammer curls

barbell reverse curls

i dont want your opinions or what to add on to this or anything.

i just want to know about this workout, and should i be working out each muscle more, and if so, what workout.

and please no links to websites

only people that know what theyre talking about, mainly form experience.

thanks!

Answer

Shocking Tips on How to Build Chest Muscles

Building chest muscles is one of the concerns for every man and woman. Many people ask them self the question how can I build chest muscles?

Do light bench presses. Use comfortable weights and do one or two light sets of bench presses. This will help you to get the blood flowing to your shoulders, arms and especially your chest.

Upper body stretch. This is best before doing any heavy lifting. Stretching out your shoulders, chest and arms is necessary. Proper warm ups and stretching exercises help you to prevent soreness and injury during workout.

Do the proper bench press. The ultimate builder of chest muscle is the flat bench press. It tests the upper body strength and it integrates the shoulders, arms and chest. To build chest muscle, bench press is one of the exercises that should not be missed.

Incline bench press. This is also an important exercise to build chest muscle. The upper chest is the main focus of incline bench press.

Doing the proper dumbbell flyes can improve the shape of the muscle. It focuses on the chest muscle itself and requires lighter weight only. You can do dumbbell flyes on flat or incline bench.

You should never forget your diet to build your chest muscle, or to any kind of exercise. The proper intake of protein is necessary for chest muscle development. Because of your workout, you will feel hungry more often. The best diet is low fat, low carbohydrates and high protein.

It will help if you research, whether on the internet or fitness magazine. It is recommend that you follow a muscle building program to attain the best result.

These tips are just the beginning. If you really want to have a bulked up, lean, muscular body, you need to check out the GainMuscleReview.Com.

The Website is chock full of tips, workout programs, and nutritional plans to help you reach your goals and help you to build muscle fast.

Also there is a review of the top 3 muscle building programs. Anyone who want to take Muscle Building to the next level needs a Solid Program Workout Program. Go Grab a workout program at: GainMuscleReview.Com. You Won’t Regret It

Source(s):

www.healthinfomal.blogspot.com

What is the best way to gain muscle and abs without personal trainer and not having access to a gym?

i am 15 and i dont have access to a gym so i work out around my house but not getting any results

Answer

attending sports that take a lot of muscle - like foot ball and swimming…..

Are push-ups effective to increase your shoulders and back?

I’ve been doing push-ups and also bench presses. I’ve been researching but i am not sure if bench presses or push ups are the best to build muscle around the shoulders and back. Some say start lifting weights and some say push ups are good but which is the best and fastest way to get muscle, Bench presses or Push ups?

Answer

Push ups are not very usefull for your shoulders and back (a little …) Bench press is only good for your chest. If you want some good shoulder workouts look this website :

http://www.shapefit.com/training-shoulde…

Browse through the site for other muscles

Gettin broader shoulders?

I want to become a wide shouldered person, and stronger. i am not that strong, but i’m not weak, i only have 5kg dumbells at the moment!And can’t afford anything else…

Thanks….

Answer

Clean and press is the best shoulder building excercise known to man.

Get on it and get soem heavier weights. If not try and use things like sandbags, utube has a tone of video demos on this

also for a broader shoulder look, do lateral raises, it might help a lil. but mostly its down to genetics im sorry to say.

How many push ups is best for building chest muscle?

now, ive heard of all these ‘jocks’ who always brag on their websites about how they can do 200000 push ups and now they look like hulk hogan or whatever (steroids is probably more truthful) but keeping reps within the 6-10 rep range is meant to help more for building mass. does this apply to push ups too or should a more extensive amount be reached. Any help, much appreciated

Answer

6-10 pushups isn’t going to do anything. The 6-10 reps for muscle building thing is only relevant if you are working with around 60-90% of your MAX lift potential. If you are doing something extremely easy (like pushups), then you’re going to want to do as many as possible, every set. And when that becomes easy, do them with your legs elevated (put your feet up on a bench). But seriously, if you’re trying to actually build muscle, start bench-pressing. Push-ups and other bodyweight lifting exercises are only really good for toning/endurance.

What are the best chest building excersizes for women?

Want my chest to appear bigger!

Answer

You need ones that lift. Incline bench press and flys. Incline targets the upper chest, lifting the chest up and out.

Chest muscle building?

Does it take a while? I’m asking because a dented chest (known as pectus excavatum) and I heard building chest muscle hides it (don’t want surgery or plastic surgery). Everytime I go to the pool or beach people stare at it like im an alien and it gets old. I will be doing a lot of push ups but I won’t be doing flys because I don’t have a flat bench. (how much should I do) and I have Whey Protein to help. Also should I work out every day or every other day. Thanks for the help =)!

Answer

Myself and my brother have this feature. Though, the good thing is, if you choose to build up your chest muscles, you get a better seperation of pectorial muscles - and that looks good!

Try choosing a physical job that involves you using the chest. I used to push trolleys (shopping carts) for 5 years when I was younger. The weight would depend on how many were being pushed (20-30 at a time) - I would then use and focus on using my chest muscles.

Optionally try push ups or using placing both hands together in a prayer position in front of your mid torso region and push both arms together with force and at the same time moving your arms away from you and then back towards your chest. This is a great excersise to execute in chest development.

If i stop building chest muscle and lifting weights will my chest begin to look flabby and fat : / ?

i havent built a ton of muscle in my chest, i bench like 170 max, but i usually just do alot of reps

but anyway im pretty skinny

and if i were to stop bench pressing, will my chest loose muscle and begin to look fat? or will my chest just look normal and skinny without muscle?

Answer

that depends on your body type.

Ectomorphic: characterized by long and thin muscles/limbs and low fat storage; usually referred to as slim.

Mesomorphic: characterized by large bones, solid torso, low fat levels, wide shoulders with a narrow waist.

Endomorphic: characterized by increased fat storage, a wide waist and a large bone structure.

Mesomorphic people gain muscle when they gain weight, and are

altogether “meaty”. Ectomorphic are the people who eat a lot and never

gain weight, and endomorphic people gain all their weight in form of

fat.

The three body type descriptions could be modulated by body

composition, which can be altered by specific diets and training

techniques. In a famine a person who was once considered an endomorph may begin to instead resemble an ectomorph, while an athletic mesomorph may begin to look more like an endomorph as he ages and loses muscle mass. However, some aspects of the body type cannot be changed: muscle and adipose mass may change but the bone structure is a fixed characteristic.

If you are a mesomorp, you will stay the same, more or less. If any of the two others - you will change for the worse, especially endomorp - all mucsle will turn into flab and fat!

Chest muscle building questions- how do i build a bigger more tone chest?

im about 17 years old and ive been working out for about a year.

since i dont have a bench at home i cant do most dummbell/barbell workouts. so i improvise with a swiss ball with my dumbells.

ever since a few weeks ago, i havent felt any burn in my chest anymore. to me, my chest feels like its getting smaller and i work it out at least 3 times a week. i think ive hit a plteau but i need a way to increase my workout

this is my example work out:

dumbell press on swiss ballx4 reps: 15×12x12×10 in between each set- incline push upx20

dumbel fly on swiss ballx4 reps: 15×12x10×10 or 8

in betwwen each set- wide pushupx20 or 15

machine chest fly- 20×15x12 or 10 with chest press after each set 20×15x12×10

then after that 3×20 pushups

is it a good idea to use heavy dumbells on a swiss ball for building chest?

and also, if i can bench about 175 lbs…how heavy should my dumbells be for dumbell chest press and chest dumbell fly?

please list any advice/or workouts since i need some new 1s :/

especially for lower and upper chest.

Answer

I found this site with some great muscle building exercises and tips for building muscle. I learned so much from these articles. I found out everything I’ve been doing all these years.

http://fitness4u.sitesled.com/MuscleBuil…

Building Chest Muscle?

okay,my arms are great,so now i want to build my chest.

all i want to know is how long it will take to see some decent changes.on average i guess.

Answer

Bench press is the most effective to build chest muscle , incline bench press will build your upper chest muscle and declind bench press will build your lower chest muscle ( the yummy line that distinguish between the chest and the stomach region ) Do dips too , it works on both your tri-ceps and your lower chest ( more on the outer sides ) , dumbell fly can also aid great help. The most important thing is to hit your chest muscle at various angles , dont forget to add weight up when you get used to a certain amount of weights. Do heavy sets to build up your strength and muscle fast, if you wanna look lean and defined, do more reps.

If you are persistant , and also strict on diet, I’d say after 3 months , you will see a change . The best thing to observe is take a picture of yourself now , and then compare it to the new ones taken every month , you will see. But be patient hey!

Good luck working out.

Chest Muscle (Pec) Building - No Weights?

What are some good exercises or workout routines that I can do at home? I don’t have any benches or any thing like that, just one 15lb dumbbell. Thanks.

Answer

Push-ups are sufficient to build up your chest. Try varying your hand spacing to get as much of the pec muscles to work. for example do three sets to fatigue. 1st set normal shoulder width hand spacing. 2nd set -close- with your hands touching where your thumbs and index fingers make a diamond shape. Your chest should touch the center of the diamond with your push-up. and a 3rd set with your hands far apart…wider than shoulder width.

You can increase the resistance as well as get an “incline bench press” type of work out by elevating your feet above your shoulders. For example put your feet up on a bench or chair wile you perform the varying width push ups.

By doing pushups, are u just building chest muscles. or do u lose fat also. is it the same with situps?

Answer

Push-ups build muscle. Muscle burns fat –8 time more than other tissue. So, if you do push-ups, you are both building muscle and giving yourself an opportunity to burn calories 24 hours a day. The same applies to sit-ups.

What are the best workouts for the chest?

im bench pressing but to flatten out the fat on my chest and build muscle what other techniques can i use that will help..

Answer

Start doing cardio for 15 minutes chest exercises for 30 and cardio for 15 minutes.

Here is some suggestions on chest

Best Chest Exercise

A well defined and developed chest is the dream of most men (and woman) . To achieve a well defined and balanced chest you must incorporate several chest building exercises. Your chest building exercise workout must have different exercises from different angles to develop all the parts for your chest. Developing strong triceps and Deltoids also will help develop a well balanced chest.

To get the best results you need to do 6-10 reps of each exercise. Choose a weight that you can do up to 10 for three sets. Once you can do 10 then move to a higher weight for maximal results. You can build up your chest muscles by doing chest presses on a n incline bench, a flat bench, or a decline bench. These exercises angles will target your upper, middle, and lower pectoral muscles, respectively.

Barbell Overhead Pull

Dumbbell Fly (Chest Building Exercise)

Lie supine on bench, step or floor, abs tight and lower back flattened on the bench. Start with weights directly over chest, palms facing each other, elbows slightly bent. Lower weights out to sides, stopping at shoulder level, then bring weights back up over chest. Think of hugging a tree.

Bench press (upper chest exercise) (lower chest exercise)

(flat)Lie supine on bench, step or floor, abs tight and lower back flattened on bench. Start with weights directly over chest, elbows at 90 degree angles. Press arms straight up without locking, then lower back to starting position.

Dumbell Bench Press

Incline Bench Press

Incline dumbbell press

Decline bench Press

Bent Arm pullover

Decline dumbbell bench press

Pec deck exercise

cable crossovers

Pushups

Get into pushup position, with your weight evenly distributed between your toes and your hands — and your legs, hips and back in a straight line — and lower and raise your body by bending your elbows, making sure that your arm angle is 90° at the bottom of the movement. Pushups is one of the best chest exercise.

Dips (lower chest exercise)

Hold yourself up on a dip bar and, making sure to keep your head down and your legs straight beneath you, lower yourself by bending your elbows, and come back up to the starting position. Make sure to keep the movement in your chest and not in your triceps, as you are working the former.

Check out http://www.makeoverfitness.com to get specific details if you need them remember to put your email address with the question.

What is the best exercise for building and/or toning pectoral muscles?

a diagram url would be great

Answer

Some of the best chest exercises are:

push ups

bench press

cable crossovers

pec flyes

www.bodybuilding.com

www.shapefit.com

What are the best tricep building exercices for mass and definition?

Ive been working out for about 4 months now but my triceps are lagging behind my other muscle groups…..Mainly my outer tricep head, the one that pops out when you flex….

Answer

The one that I think will target the outer tricep head would be dumbell “kickbacks” (where you are bent over leaning on a bench and you have the dumbell lifted by your side and then you extend your arm out behind you)

but my absolute favorite dumbell exercise (probably my very favorite exercise of all) is the close hand dumbell press!

wow! that exercise REALLY gets my triceps good!

also for mass - by targeting the bigger (upper part of the tricep)

dumbell pullovers are EXCELLENT!

What is better for building triceps?

I’ve recently noticed that I have very small triceps in comparison to my other muscles. I heard that pushups are great for triceps, but I’ve also heard the same about tricep dips, so I was wondering, which is better, or if you know of any other tricep exercise thats better than these?

Answer

Any pushing motion will engage your triceps:

Weighted dips

Skull crushers

Bench Press

Building strong forearms and triceps?

how do you build them cause those are my weak muscles

Answer

The best tricep exercises are rope pulldowns, pushdowns, skullcrushers, dips, and close grip bench presses. These are tricep “mass builders” For strong forearms try some reverse barbell curls and wrist curls using barbells and dumbbells.

Biceps and Triceps not showing ?

I’ve been doing one-hundred pushups every other day since September of 2007 and the result is small. How much protein does the body need to take in to build muscle?

Answer

Purpose Arm (Biceps Brachii, Triceps, Forearms)

Days Per Cycler: 2 Day Routine

 Rest Between Sets: 1:30-2:00 minutes Duration 60 Min per session

This arm body building exercise/workout program is designed to increase biceps brachii, triceps and forearm size. Complete this arm/ bicep/tricep training program twice weekly. This is NOT a complete fitness program; these exercises should be added to your current regeme for arm growth.

A planned nutritional program is one of the most important aspects of increasing size for any bodypart. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Also, have carbs and protein during and after a workout for muscle recovery. This is needed for increasing arm size.

This program focuses on compound exercises first and then isolation exercises to increase testosterone and growth hormone output for the rest of body for building size.

A planned nutritional program is one of the most important aspects of any workout program. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Also, have carbs and protein during and after a workout for muscle recovery. This is needed for increasing arm size.

if you want to read more about this:

http://www.myfit.ca/fitnessprograms/view…

http://www.bodybuilding.com/fun/layne12….

http://www.bigarms.bodybuilding-muscle.c…

HOPE THIS HELPS!

Whats the Best Bicep Workout? Building Mass?

whats the best workout to do, or even the best couple excerises (in order) that you can do with your biceps to build mass?

Answer

I agree with the first answer that you need to focus at least as much attention to the triceps in order to have big arms. Arms tend to train pretty easily because they are a smaller muscle group than your quads, chest, or back. In fact, you can overtrain your biceps because they get worked doing other movements, like rows. Here are some tips to help you build mass:

- Do your arm workout only twice a week; give the muscles time to recuperate and grow.

- With every bicep workout, match it with a tricep workout.

- Whenever possible while doing a bicep movement, like a dumbell curl, add a twist to the movement - literally. From a standing position holding your dumbells at your side, palms toward you, do a curl. As you near the top of the movement twist your forearm so your palms are facing up. This engages the small head of the bicep.

- Use good form; don’t cheat and swing the weight.

- Eat a lot of protein. Muscle is protein, and to build mass you need to consume protein.

Have fun, and good luck.

Build muscles ( six pack, biceps, triceps )

Right, ive always been a fit person, but in the last few months ive stepped it up a gear. Ive been jogging most days, and im very fit now.

I just want to build muscles now. like six pack, bigger triceps, and biceps. im very dtermined, so lets say 2-3 weeks. to see a real difference, how many pres ups, and sit ups would you recomend each day?

Answer

Take the body for life challenge or just get the book and follow it to the “T”

It is written by Bill Phillips and I would highly recommend using EAS supplements and products because they taste good and they actually have the ingredients that it says they have on the box and are not misleading you. Remember 5 meals a day to keep your metabolism up, It can be two regular meals with an additional three shakes throughout the day or vise versa. Workout for 30 to 40 minutes every other day and cardio

on non workout days. DO NOT work the same body part twice in one week! And I would suggest you go to your local track and do 20 to 30 yard sprints at full speed for 20 minutes, with limited breaks in between sprints and all other workouts. Remember get in and get out!

Cut out all white food and ingredients from your diet, Salt,sugar,bread,rice,milk,etc. until you are well educated with nutrition. And remember your portions should never be bigger than your palm or fist, Otherwise known as portion distortion!

Bill Phillips is a Scientist/Bodybuilder who became a best selling writer and entrepreneur. He single handedly took on the bodybuilding world and exposed the frauds and makers of the supplements of some of the biggest names in the business who were falsely selling bogus products. I guess you should not mess with a guy who is a scientist.

Research him and then go for it, it is truly the real thing.

Good Luck!

Who’s building stronger biceps and triceps?

two of my friends workout alot and I’m wondering who’s building more strength?

1.190 pound friend is doing about 5 dips with a quick pace, while my 120 pound friend in doing 15 dips with a slow pace who’s building more tricep strength

2.the 190 pound friend is doing dumbell curls with 60 pounds, while the 120 pound friend is doing 18 chin ups who’s build more bicep strength

please give reasons why

Answer

Strength and power are two different things. Power comes from moving mass at high velocity. Strength on the other hand is just the ability exert force on physical object (i.e. lifting really heavy weights for your maximum benchpress)

Your friend who’s doing 5 quick pace is training for power.

Your other friend whos doing 15 dips at a slow pace is stimulating a different muscle fiber, which increases strength as opposed to power.

For the biceps. Your friend whos doing dumbell curls is building more strength, because he is isolating the muscle. While the chin up dude is using primarily his back muscles (biceps are secondary) to perform chin ups.

Well defined biecps/triceps???

i want well defined or cut arms!

i need tips coz im just a beginner in bodybuilding…im 17

im lifting 12lbs dumbel

is 12lb enough??

how many reps??

how many sets??

any pointers??

does heavier dumbel can help me get defined/cut arms? or is it for bulking them up? coz i dont want bulk arms

im doing 4sets, 14-12-10-8 reps…, is that good? need help

Answer

Start of with 3 sets of 10 reps first.

Use a dumbbell that you can comfortably do 10 reps without breaking form (going wobbly).

Do 2-3 routines on each muscle group to work it until you feel the burn.

Work out your biceps and triceps ONCE or twice a week as muscle builds when they have time to repair themselves.

Keep to a good clean diet to reduce Body Fat %.

Once you’ve done that for 3 months and you want more, go to www.bodybuilding.com for more routines

Does anyone know how to get muscle in the tricep, deltoid, biceps, and abs?

plz tell me i really wanna know

Answer

Tricep - Hold a dumbell behind your head, far away from it, now extend your arms and bring it back down.

Deltoids - With a dumbell in each hand, stand straight up with them at your sides. While you keep your arms straight, move them to your side so they line up with your shoulders. Bring it back down but not all the way.

Biceps - Pushups, Bench press and curls will do the trick.

Abdominals - CRUNCHES (no sit-ups), obliques (side situps) and reverse crunches (raising of the tailbone off of the floor) are the best ways in my opinion.

Whats the best way to get muscles in my back,pecs,triceps,biceps.,neck ,shoulders,?

i want to know the differnt types of exercises i could do to get bigger muscles in that areas.

i want to get a workout plan or someone to tell me how to do the exrcises(write down how to do the exrcises for me if u can people.,)i woul appreciate it alot

PS:am 16yrs old

Answer

I agree with Mr. Incognito. Check out bodybuilding.com, they have lists of all kinds of exercises to do and you can find out exactly which exercises target which muscles.

How to tone flabby underarms without building biceps?

Hi, i am a mother of my 8 month old baby, i put on 60Ibs during my pregnancy and lost 50Ibs so far, I wanna tone my flabby arms but i do not have the luxury to go work out or jog or do any other sports as I take care of her fully. I wonder if u guys have any good home exercise to tone flabby underarms without building biceps muscles as my biceps look develop with all the baby carrying.. thanks a ton!

Answer

First off, don’t worry about building big, bulky muscles, that won’t happen. Building muscle is a lot harder than most people think.

Toning is somewhat of a misnomer, muscles are already “toned”, it’s the bodyfat covering the muscle that has to be removed in order for you to see the muscle. The best results for burning bodyfat has been shown time and again to be a combination of proper diet, strength training and cardio.

Another big myth out there is the “low weight, high reps” for toning. Doing lots of reps with really low weight won’t do anything except maybe burn a few extra calories. In order to build any lean muscle you have to put a load on the muscle. Don’t worry about getting big muscles, that’s nearly impossible for women to do even after years of targeted training and diet - women just don’t have the testosterone levels necessary to build big muscles.

If you don’t have access to a gym there are a number of bodyweight and home exercises you can do. Strength training has to be progressive in order to be successful, meaning every time increasing strength and/or repetitions. Try to keep reps below 15. You can do pushups or modified pushups at varying angles, situps, pullups or assisted pullups (use a chair to prop your feet up on or have someone hold your feet - pullups are difficult to do), one legged squats, you can use soup cans, or better yet buy a set of dumbells and use those to do curls, tricep extensions, shoulder exercises, back and chest exercises. Again, you won’t get big muscles by doing these, muscle is a lot more dense than bodyfat and won’t look big, and that’ll be the only way to firm up the triceps (underarms) along with reducing the bodyfat.

For cardio, can you get your hands on one of those big-wheeled strollers? I see people out with their young kids all the time. If that can’t work, purchase some workout dvds and use those at home, that’s certainly better than nothing. Get a jump rope and use it sometimes (that’a great cardio workout).

Unfortunately, bodyfat cannot be spot reduced, it is burned over all the body uniformely.

Building Biceps without any nerve visible on my biceps?

Hey!

MY PROBLEM:

Anyone experienced please help me out I wanna know that how can I build my biceps and triceps so that my nerves/veins may not be visible on my biceps and fore arms except triceps nerve/cut that comes.

SELF-DESCRIPTION:

Age——–18

Height—–5′7 Foot Exactly

Weight—-60 Kg

Waist——31 Inches

Biceps—–11 Inches

Please professional or experienced help required on the questions below-

MY MAIN QUESTIONS ARE:

Q1.)How to do Biceps workout (name that workout or exercise)?

Q2.)How many sets and reps. per day/alternate days of the specified workout?

Q3.)What diet should I take?

Q4.)Which supplements will you suggest me? and when it should be take before or after workout?

Answer

Generally speaking the reason for your Vascularity and deep cuts has to do with body fat percentage. the less body fat you have the more visible veins and muscular definition. So it’s a little bit of give and take the leaner you get the more cut you get but also more vascular so you choose as for the questions.

Q1+Q2 If you want biceps you have to do the curls here’s a link for more..

http://www.bodybuilding.com/fun/biceps.h…

Q3 there are plenty of things that are both healthy and tasty remember to eat foods that you like or you will not stick to the plan. To succeed you must make it a routine and lifestyle not a diet…

for articles on nutrition here’s the link…

http://www.bodybuilding.com/fun/bbmainnu…

Q4 but do Remember supplements are jusupplementsnts you need to stick to whole foodas much as possible. As for suppliments i would recomend whey protien creatine and possily glutamine. personally I take pro complex gainer and no Xplode along with a healthy high calorie high protien diet and remember it takes time hard work and rest. Im 5′7 and when i started working out i only weighed 135 pound with 11 inch arms 4 years later im a lean 175 pounds with 15 inch arms and 7% bodyfat…

http://www.bodybuilding.com/store/bsn/xp…

http://www.bodybuilding.com/store/opt/ga…

Push ups- Building bicep?

I’m a twig and looking to build up some muscles, of course. I’ve got some weights, and I plan on doing them in addition to push ups.

Q: Am I foolish to think pushups will give me large bicep muscles?

Answer

yes. push ups build triceps and chest. biceps are pulling muscles, u need to do curls and chin ups and such

Whats the Best Bicep Workout? Building Mass?

whats the best workout to do, or even the best couple excerises (in order) that you can do with your biceps to build mass?

Answer

I agree with the first answer that you need to focus at least as much attention to the triceps in order to have big arms. Arms tend to train pretty easily because they are a smaller muscle group than your quads, chest, or back. In fact, you can overtrain your biceps because they get worked doing other movements, like rows. Here are some tips to help you build mass:

- Do your arm workout only twice a week; give the muscles time to recuperate and grow.

- With every bicep workout, match it with a tricep workout.

- Whenever possible while doing a bicep movement, like a dumbell curl, add a twist to the movement - literally. From a standing position holding your dumbells at your side, palms toward you, do a curl. As you near the top of the movement twist your forearm so your palms are facing up. This engages the small head of the bicep.

- Use good form; don’t cheat and swing the weight.

- Eat a lot of protein. Muscle is protein, and to build mass you need to consume protein.

Have fun, and good luck.

Recommend: Top 3 Exercises for Building Mass - Biceps, Shoulders, Pecs?

I am male, 5′10″, 175pounds. I look lean. Your recommendations on the top 3 exercises for building muscle mass for: Arms (biceps/triceps), Shoulders, and Chest (pecs).

Thanks

Answer

arms: bicep curls and tricep pull down

shoulders: military press

chest: bench press and flies

I do body building. i want increase my biceps more to more. so should i exercise of biceps everyday or not????

Answer

no cuz then ur overworking ur biceps and that messes ur biceps up

you should work ur biceps and then ur forearms 1ce or 2wice a week after a good protein shake

How can i get bigger biceps?

im barely 15 and 4′ 11″ i want to get muscles on my biceps and i can only do it at home what can i do pushups lifting dumbells etc. someone help me out

Answer

use a free weight or two gallons of millk or water or gallons filled with rocks and lift them up. Train when you are over 18 not too young.

see this for different ways to do bicep exercise:

http://exercise.about.com/cs/weightlifti…

Remember do not train only your bicep or your body will not be proportioned. Also train your chest, back, legs, abs, shoulders, pancreas, etc.

Best of Luck!

Which Is The Best Way To Build Biceps In 1Year.I Am Having Dumbells&I Am A Vegetarian.?

I Will Consume Diary Products.My Hand Bones Are Also Small.As I am 13&I Don’t Want To Go To Gym

Answer

One of the best ways to build any muscle is to eat meat. Meat is the only complete source of protein which is the best way to build muscle. You can lift weights all you want but you can not effectively build muscle if you are a vegetarian.

Building bigger biceps possible with just 5kg?

Slow pace, 12 reps to failure, 3x sets of each arm exercise (10 exercises) for a total work out time of 60 mins - 4 times a week.

No change in diet - currently 1500 Calories (Diet).

Dumbell weight: 5kg (11 pounds) for each dumbbell.

In 6 months, will I get bigger (visible) bicep muscles compared to doing….. no weight lifting at all?

I can’t go any higher weight as I have an illness that effects my muscle power (mitochondrial dysfunction) so 5kg to me is the max I’ll ever lift, unless my muscles get bigger!

Basically the lactate in my blood is already higher (low ATP/Glucose conversion in cells), before starting out on a gym session - so it feels like the end of the session, at the beginning. Hence the pathetic 5kg!

I think most healthy guys would be starting off maybe on 8kg to 10 Kg working up to 15kg to build biceps? No chance on that I’m afraid.

I’m kind of worried, 5kg is going to show nothing in 6 months of effort.

Many thanks fitness experts

Answer

To tell you the truth, if you don’t increase your weights periodically, I’m afraid it won’t have much effect..

You can look to have a fit body by running and other light exercise.. Do sit-ups too. So far as the biceps are concerned, go for push-ups and stick to your 5kg dumbbell on a regular basis… You’ll get good results

Bicep building / Strength — Bulk up Arms.?

I am more of a bench-press type person - I weigh 160, and bench a max of 230/240…but lately I rarely work out…i am getting back to the gym as soon as i pay off some debt and I will be going daily

probably biceps/triceps one day, then shoulders and back, then chest [will be my 3 day work out] …then legs and abs.

I can use hammer curl bar and curl about 60lbs 15-20times

Straight bar - 40lbs 10 times, 3 sets…

 And my one handed curls [20 lbs 10 on each arm] I have to ROCK for em…which means I really suck…

Is there supplements, protein ‘tips’ ….any kind of tips from serious people only to help me get my biceps / triceps/ stabilizers in better shape / bulk up [enough, not HUGE!], and def increase weight

Answer

Have you tried preacher curls? They’re another great routine. The bench allows you to isolate the muscles that make up your biceps and provide great range

Also, try some of these exercises in this article to vary your workout, especially the ones that focus on one handed curls, either standing or sitting

http://www.menshealth.com/cda/article.do…

As for supplements, the best thing for you is 100% whey protein isolate. You can find it in places such as GNC, Walmart/Sams Club, and other fitness places around or online. Mix 2-3 scoops of it with water/milk within 30mins of post workout for the best recovery

Exercising for extreme fitness

That perfectly toned body does not require you to put an end to your social life and spend hours and hours doing those strenuous weight trainings in the gym. What comes to aid is a regular full body work out. A regular full body work out not only gets you that perfect muscular body but also comes with several added advantages, it not only helps you save time by cutting down on the amount of time spent at the gym but also prevents burnouts apart from boosting the cardiovascular system which leads to extreme fitness. What cuts down the time is that one needs to spend around an hour in the gym three times a week and that is what makes it a quality workout rather than concentrating on the quantity.

The biggest advantage of having to train only thrice a week is that it gives ample time to do cardiovascular exercises during spare time that ends up adding to the efficiency of the exercise regime. One thing that is very crucial is heavy weight lifting. Desired results can only be achieved with heavy weights; light weights would not serve the purpose here. Another thing to be kept in mind is to target one muscle group at one time.

The secret behind the success of this regime is that it not only boosts testosterone levels but at the same time also increases levels of cortisol in the body, both of which help you get that dream body by building your muscles.

Having a really hard time building muscle! giving best answer?

well im inbetween an ectomorph and an endomorph ive been working out for about 6 months and i have noticed results.

but i dont have much muscle im alot stronger and can produce some nice guns when i flex but thats it

i have recently started take a supplement with creatine and protein in 1

i am getting about 9 hours of sleep

i drink plenty of water

and eat alot of healthy protein packed food through out the day

but i still cant build any muscle

im thinking of takeing steroids even though i know the bad effects of what they can do

can any one give me some advice

ps im 17 75kgs 186cm

o yea i also train really hard so that shouldnt be the problem unless im training the wrong way i do 4 sets for every body part and 8 to 12 reps

maybe some people cant build any muscle?

Answer

3 steps to 30lbs… 1. creatine 2. protein 3. ‘muscle confusion’

Teenagers and whey protein for building muscle and gaining weight?

Hi,

I have several questions regarding a teenager who is trying to build muscle when going to the gym.

First, he wants to gain some weight so he can “bulk up” (not gain weight and get fat). He eats a lot, but just cannot gain weight. Would whey protein be good for this.

Also, he is trying to build muscle and get the most out of his workouts at the gym. A trainer said to have 1 whey protein shake an hour? before the workout, and another one directly after working out. Will this help build muscle? Is this healthy? Is this the correct amount to have? Also, how long should he have the whey protein for… every time working out… until we see some results (in muscle and in weight gain)? Should he weene off taking it or just stop? Will the results stay, or will he rely on having whey protein every time he works out.

Sorry for all the questions… your help is greatly appreciated.

Answer

a lot of protein is great, too much protein does nothing( the excess protein will just not be absorbed and will exit the body)

take roughly 1.5 times the amount you way in pounds a day. slowly over the day. The body can, again, roughly, absorb 30-35 grams of protein at a time. It is a good idea to drink a protein shake and have a carb source such as a banana before work out and after work out. Have another low carb hi protein shake right before you go to bed to refuel your muscels when yo uare asleep. That is when your muscles need the protein the scond most, the first most important time would be right after a workout(within an hour of end of training)

Just keep working out and pushing yourself harder and adding more weight, 4-5 days a week at max 1 hour sessions. remember the exercise should burn during the last reps of each set. Goodluck!

Best maximuscle supplement for building muscle?

looking at geting some maximuscle which type is best.

Answer

Well, it depends on what exactly you’re looking for. According to their website, they’ve got 11 different products in their “build muscle” section. They have proteins, creatines, combinations (mostly with protein and other things), meal replacement bars, ZMA, etc. All of those can be used together if you wanted to, but you may want to buy from other companies that don’t charge as much for the simple ingredients (like the ZMA and Creatine at least).

Protein is basic fuel for your body and all muscles. Creatine is quick energy for your muscles. Meal replacement bars… well, that says it in the name. ZMA helps to boost Testosterone levels.

Each of those help different aspects of your workout and can help build muscle in their own way. I’d suggest taking a look at their website to see what’s available.

What is the best exersice method for building muscle in your entire body?

I want to get fit and there is a whole summer to do it so I would like to know. Thanks in advance.

Answer

Swimming makes every muscle in your body work.

What are the best foods to eat for building muscle?

And what are are the best drinks?

thx ^-^

Answer

The basic norm for Muscle Building foods is “Eat, Eat and then eat some more”. Lets discover what to eat Now.

 

When eating to build muscle mass don’t get too fancy. The list below contains the best Muscle building foods proven to add pounds of muscle to your body.

 

The Best Muscle Building Foods

 

Any food that has high quantity of carbs and protein qualifies itself as best muscle building food. The best way to ensure that you get adequate muscle building nutrition is to combine 2 high quality sources of carbs and protein.

 

High Quality Muscle Building Carbohydrates

 

Carbohydrates are Muscle sparing nutrients. The body uses carbs for energy and muscles are filled with glycogen as well. Quality carbs will help you with high energy so vital for Muscle building workouts.

 

Complex carbs are the best as they are slow releasing. Simple carbs like fruit juices, energy drinks should be restricted to around workouts period as they provide immediately useable energy { insulin spike }, which if not used will be stored as fat.

 

The Best Complex Carbs

 

Bread

Brown rice

Oatmeal

Bagel

Pasta

Cereals

Potatoes

 

The Best Simple Carbohydrates

 

Fruits like Apple, Orange, Grapes, Raisins and Mango

Honey

High energy carb drinks

High Quality Muscle Building Proteins

 

Protein are regarded as the building blocks of Muscle. Not all foods contain enough proteins and their protein completeness also differs. Vegetarian diets have to be combined to get all essential amino acids in order to make a complete protein meal.

 

Without sufficient protein you guarantee failure. So make sure you eat one of the listed protein every meal.

 

The Best Protein Foods

 

Chicken breast

Turkey

Tuna

Egg whites

Cottage cheese

Yogurt

Protein Shakes

High Quality Fats

 

High quality essential fatty acids help the production of testosterone and hundreds of biological functions in the body.

 

The magical omega-3 fatty acids required for this can be found in the below listed foods.

The Best Fat Foods

 

Flaxseed oil

Olive oil

Udo’s choice

Cod-liver oil

High quality Energy Drink - Water

 

There is no replacement for water. Colas and alcohol cannot. Only Water means water.

 

Not many people drink enough water, not many people get the Muscle gain results they want either.

 

One Last Tip

 

Remember “Eat, Eat and then eat some more”. Your Muscle Building Gains will not disappoint you.

Building Muscle?

How can i build up my strength fairly quickly, preferably without supplements, particularly my legs? Where could I download a decent workout? What exercises would you recommend?

Answer

very simple…. every muscle needs to be worked out once a week….

for the legs do squats, leg presses, hamstring curls and calf raises…..

Whats the best muscle building supplement on the market today?

Answer

I use N.O.-Xplode before work outs and drink a Whey protein shake after work outs…and it seems to be working fine. N.O.-Xplode basically allows more oxygen to get to your muscles when working out, therefore allowing you to get more reps in each set. You can def. tell a difference the first time you use it. And taking protein after helps rebuild your muscles after tearing them down during a workout.

When Building Muscle what muscle groups are best worked on the same day?

Im started a new Workout routine with the intent of building muscle mass. Im spreading out my routine over 4 days with a rest day in between. I know about proper nutrition and all that. My question is im working

Chest.

Back.

Legs.

Calves.

Forearms.

Biceps.

Triceps.

 shoulders.

What days should I combine with what muscle groups to get the best results?

Answer

try the split push, pull, legs which is chest, shoulders, triceps (push); back, biceps, forearms(pull) and legs (calves, quads, ham, butt) with abs in between. and you are suppose to rest at least 2 days in between each muscle group to give it time to rest.one day do push, next pull, next legs, so by time you get back to push you have rested the recommended 2 days.

What is the best muscle building supplement?

Answer

Creatine, whey.

And if your more of the adventures type, try Animal Stack or any supplement with andro

Building Muscle and Gaining Weight?

I am wanting to gain 15 pounds by spring 08, what are some foods I can eat to gain that are economical? Also Im naturally petite framed but want to bulk up muscle some, how could I do this considering my natural built? I have a fast metabolism but starting to gain easier since turned 25. I eat a lot of noodles, burgers, peanuts, beans and such. I am about to buy a protein shake that I used to.. Any recommendations be helpful and appreciated

Answer

load up on the chicken, fish and weights. no light weight, you have to push yourself. no more than 8 reps

Does building muscle increase your pounds of weight?

Answer

Muscle is more dense than fat. Losing boy fat and gaining muscle mass will make a person weigh more.

Difference between strength training and building muscle?

Is there a way to do both? build muscle and build your strength, and can you show me the difference between the 2. To build strength you do alot of weight and fewer reps but more sets right? so like 5 reps but like 6 sets of it? i’m just looking for how many sets/reps you should do for strength training and building muscle. just differences

Answer

You are talking about the same thing, strength training is building muscle. How else would you get stronger, by putting on fat?? Yes, typlically to lift heavier weight you will want to do less reps with more weight. But dont overdo it. It is easy to injur yourself if you are not training all of the muscles needed to perform an excercise eaqually. Dont neglect the importance of your arms and back in performing chest excercises etc.

What is better for building muscle, creatine or whey protein?

Answer

Whey protein hands down. To build muscle you need to get several things straight: your workout, rest, and nutrition. Nutrition is probably the most important. If you’re not eating enough, you’re not going to grow. The most important macronutrient for building muscle is protein, and different sources will tell you you need different amounts, but the general “number” accepted by bodybuilders and weightlifters (e.g. not doctors and researchers) is 1g/lb bodyweight. So if you weigh 170lbs, you should aim for at least 170g protein a day. Drink lots, and lots of water, even if you aren’t thirsty, so that this does not task your kidneys.

So, whey protein is essential as it helps you get your diet in check. Creatine is extra, like icing on the cake. It can help you make great strength and muscle gains, and even though you will lose some of it when you get off creatine, your hard earned muscle will not just “disappear” contrary to what a lot of people think. Creatine does make you gain some water weight, but not all of it is just “water.” Also, newer formulations such as creatine dichelate, creatine magnesium chelate, etc. (a lot of time has passed since just normal creatine monohydrate years ago) transport the creatine better into the muscles so that it doesn’t get trapped just under your skin and give you the dreaded “creatine bloat.”

Do bodyweight exercises burn fat while building muscle? and is it a great way to get rdy for lifting weights?

is that True or should i just start lifting? im 16 yrs old btw

Answer

At 16 bodyweight is the IDEAL way to get yourself ready for heavy lifting. Your bones arent formed properly at 16 and heavy lifting can actually stunt your growth or cause permanent damage. Where as body weight will keep you strong, and in the condition you would need to be in to play most sports.

You may want to also take up pilates (bodyweight exercises) or yoga (which will increase your flexibility, reducing the amount of injury you are likely to cause yourself).

If building muscle…?

should i limit my cardio so i don’t lose my muscle???…i am 14 and a hockey player..i want to build muscles and increase speed wat should my weight time and cardio time look like. e.g 1 hour daily weights and 20 mins cardio

Answer

Don’t lift every day. But one hour is good, 3, 4 times a week. I’m not sure as to whether cardio will make you lose muscle. Cardio will slow your metabolism down, while if you gain muscle mass, that will speed it up. If you eat a lot and your metabolism is slowing down, that might help you gain weight. But if you burn too many calories while doing cardio, you might lose weight. If you do a lot a lot of cardio that will make you lose weight also because of the way it trains your muscles. But I don’t think 20 min a day would be bad at all. More than 60 min every day would be bad. But 20-30 min sounds good. Good luck!

Building muscle and toning it?

ok well is doin 10reps with a 20lb dumbell in each hand the same as benching a 100lb 10x’s?? i heard that toning and buildin r diff since building NEEDS more weight and toning just involves lower weight but more reps but by toning can i also build muscle eventually?? and abo how long if i do 20 reps with a 20lb dumbell 4 times a week

btw im a teen that doesnt no much abo weight lifting stuff but trying 2 learn and plz dont tell me im too yung cuz teens is the right age plus telling me that wont help me

Answer

I cannot answer your question, but I want to tell you there isn’t any such thing as “toning” your muscles. If you are lifting weights you are building muscle.

Wat anabolic steroids caqn i take for building muscles?

wer can i buy them from in india , chennai

Answer

I suggest none. No steroids are safe, because you never know what you are getting. About the safest you can get to taking roids is if you have a verrrry good friend that has been taken them for a while. Get them from him, but remember, there still not safe, he doesnt know who made them, and he doesn’t know what in them.

My suggestion keep workin out, get ya some protein and creatine!!

Should you lose belly fat before building muscle?

I have at least 25 pound to lose around my mid section and I don’t want to build muscle under the fat. Should I lose the fat first then build the muscle?

Thanks

Answer

that is why u must loss ur belly fat

and i have solution to ur belly fat

 Small Ways to Lose a Big Belly

1. Fried foods are garbage. Potato chips, French fries and onion rings are pregnant with saturated fat and calories, yet they contain zero healthy or muscle-promoting nutrients. If you’re on a fat-loss plan, simply eliminate fried foods. That alone will allow you to shed lard quickly

2. Drink a glass of skim milk as soon as you wake up. Some quick protein before you even step into the shower will energize you and end those morning cravings for Egg McMuffins and pastry.

3. Do 2 minutes of pushups every morning. It’s tough to exercise as soon as you roll out of bed, but you can burn off 21 calories a day–2 1/2 pounds in a year.

4. Toss a quart of water in your briefcase. Water helps you burn calories–96 calories just by carrying a bottle while you walk for 20 minutes. Serve it over ice in your office and your body will burn 31 calories warming it to 98.6. Then there’s the aerobic effect of all those bathroom runs.

5. Want to look better naked? Try drinking half as much alcohol. Alcohol contains calories. You may drink like a fish, but booze isn’t water. Even a light beer has more than 100 calories. Booze makes you store fat. Your body sees alcohol as a poison, and tries desperately to get rid of it. Your liver stops processing all other calories until it has dealt with the alcohol. So anything else you eat during the time you’re drinking is more likely to end up as fat. Alcohol also lowers testosterone. With more abdominal fat, testosterone drops.

more in this site

http://www.westcoastorganics.com/pages/1…

Is the Weider Crossbow good for building muscle?

Has anyone had sucess with this machine? I’m thinking about buying one and don’t want to waste time or money.

Answer

waste of money. if you want to build muscles do lift free weights which really against the gravity and you become a really strong man. no machine does that. go to the park do chin-ups do squats, dead lifts. buy heavy dumbbells