Got a Gym membership today — Working out with a co-worker.
I’ve never worked out before, I’m 25. It was pretty sad. heh.. I benched 95 lbs for 10, 8, 6, .. my muscles pretty much failed on the last rep.
Anyway, I don’t want to go to the gym without a plan, I would like to know where I could find some routines. I’m 6’0 and about 165 lbs. My buddy has been working out for like 15 years, so I’m sure he’ll show me correct form.
Sore from a 30 min workout, feels good =)
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http://nutrition.about.com/od/dietsformedicaldisorders/f/GainWeight.htm
do a daily workout
trust me my dads name is
Bern Brostek and hes
ripped! He was a pro football player!
and my brothers ripped
at 300 pounds and still
is skinny! push yourself past the limit!
One of the biggest mistakes when building muscle is imitating Bodybuilders. Most of these guys don’t train naturally, are genetically gifted and never started training that way. Doing their routines won’t make you build muscle fast.
The average person needs a different approach. One that builds muscle in a short time and prevents physical & mental overtraining from doing too much, too soon. Here’s how to build muscle and gain weight:
1. Get Stronger.
More strength is more muscle. Get into strength training. I recommend weight lifting since it allows you to start light and add weight endlessly. Start with an empty bar. Learn correct technique. Add weight each workout to keep pushing your body out of comfort zone. You can also perform calisthenics : Push-ups, Pull-ups, Dips, etc. Switch to harder versions or add weight when they become too easy.
2. Use Free Weights.
You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your head lifts. It’s Safe, Efficient, Functional and versatile.
3. Train Your Legs.
Squats work your whole body, they’re the most efficient exercise. You’ll look totally different once you can Squat 1.5x your body-weight. That’s a free weight Squat with hips coming lower than knees.
4. Get Recovery.
Pro athletes workout 5-6 times per week. But they didn’t start that way. They added workouts as they got stronger & bigger. You’ll overtrain if you jump straight into their routines. As a beginner you need more recovery. Make sure you rest, sleep, drink enough water and eat correctly. “Eat like a horse. Sleep like a baby. Grow like a weed”.
5. Eat Whole Foods. You’ll attain a lower body fat, so the muscles you’ve built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time.
Proteins: Meat, fish, eggs, milk,
Carbs.: Brown rice, quinoa,
Veggies: tomato, carrot,
Fruits: Banana, apple, peers,
Fats : fish oil, real butter, nuts, flax seeds,
6. Eat More.
You need food for energy and for muscle growth & recovery. Eat before you workout. Get proteins & carbs post workout to help muscle recovery & replenish energy store. Eat Every 3 Hours. 6 meals per day . Gives your muscles a steady intake of protein, quickens muscle repair & recovery.
7. acquire more Weight.
You’ll never look fit weighing 140lbs at 6″. No matter how much training you do. Here’s the most important part. Eat Calorie Dense Foods. Become Stronger. Drink Whole Milk.
8. Get Protein.
Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build and maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with in your meal.
To view an article about a way that helped me and many others gain muscles and weight press the following link:
http://www.squidoo.com/no-nonsense-review
Hope it helped!