I am currently 17 years old, weighs between 150 and 155 lbs, standing at 5′8 to 5′10”. The number of days I usually work out would be at least four to five days.
what is the best workout routine for building muscle and strength?
February 6th, 2010 by Workout Fiend Leave a reply »
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well…start out by lifting weights.
for building muscle tone, its a lot better to do a smaller number of repititions with a heavier weight.
running will help in the legs. i personally run 3 miles a day, but to start u should try to do a mile. also..sprints up a hill.
Different things work for different people, not everybody’s workout is the same.
You really just have to head into the gym and experiment, see which exercises you like, and which ones you dont like.
Make sure not to neglect bodyparts such as only training pecs and biceps, train everything, back, legs and every other body part.
Step1 Eat a good breakfast every day. You should eat a balanced breakfast with extra protein (eggs are an excellent source) every morning. Don’t skimp on carbohydrates, though. Good sources of carbohydrates, such as whole-grain breads, will help boost your energy. Protein will help maintain that energy through the day by keeping your blood glucose level stable. Also, adequate protein is essential for building muscle quickly. Eating breakfast will help kick start your metabolism each day, which will give you the energy you need for your workouts and will help burn unwanted fat.
Step2 Add protein powder, protein drinks or protein bars to your diet. Protein powders and bars provide amino acids essential for building muscle. When you are trying to build muscle quickly, adding proteins to the diet from meats won’t usually be sufficient. While you should try to eat a balanced diet with plenty of meats, fruits, vegetables and grains, you should also supplement with the protein supplements specifically formulated for muscle building.
Step3 Work out with free weights, such as barbells and dumbbells. When muscles are not worked out through weight-bearing exercises, they have no need to get bigger and won’t. Stated another way, when you lift weights, you place stress on existing muscle tissue, and this signals the body that stronger, bigger muscle tissue is needed. Your muscle cells, in turn, grow to accommodate the changes in your lifestyle. Exercise machines are great for enlarging, toning and strengthening muscles, but in order to make muscles bigger most quickly, you should use free weights.
Step4 Do squats, push ups, pull ups and abdominal crunches. These exercises should be done in addition to your weight-lifting routine. Alone, these kinds of exercises will build muscle, but not as quickly as working with free-weights. However, squats push ups, pull ups and abdominal crunches will increase your endurance, work out muscles that may have been missed during free-weight training and will help define and sculpt your muscles.
Step5 Rest your muscles every second or third day. This is especially important at the beginning of your new muscle-building program. Muscles must have time to heal and rest, or they will not grow. If you work out heavily with weights every day without a break, you will only cause injury to your muscles. A break every second or third day will help you build muscle more quickly.
Do core exercises also try pilates and lifting weights.Because core exercises like pull-ups or crunches and pilates will burn fat while weight lifting replaces it with muscle.
There isn’t one magical workout. You can’t focus on your entire body in one workout. Getting stronger is about doing whatever workout you do the right way, which is with %100 effort and giving your body enough rest and the right materials to build muscle with. Check out http://rippedmuscle.blogspot.com