Question About body building?
483313
The largest muscles in your body respond the quickest. Your glutes, chest legs back. \n\nStart a weight lifting regimen. Know what you are doing first. Its not as simple as it looks. You need to consider your diet and supplements when resistence training. Get a training session at the gym and make a workout with a trainer. If you cant afford that, go to your local library, there are massive books on the shelves that will show you step by step and pictures on how to get what you want. \n\nAlways work one set of muscles one day and then give them several days in between to heal. When lifting weights you get microscopic tears, those tears need time to heal properly. If you go back to work a certain muscle group and its still sore, dont do them yet. \n\nDiet. You are going to need good proteins. How much you need will depend on your body weight. It is absolutely vital you consume enough proteins when resistence training. They are the building blocks for all new cells. \n\nCarbohydrates. Watch those. altho its been said for years that weight lifters need massive carbs, they dont. This is a myth, dont let someone tell you different. Ive studided this area and fitness for years. You can however consume more carbs in a day than the usual lay person who doesnt engage in weight lifting. Make sure you are making these carbs complex. Whole wheat, not 7 grain or honey oat , but whole wheat %100. Lots of good veggies and lean meats good proteins. I cant recommend enough a good protein shake thats low carb. \n\nSupplements. Its imperative that you take a damn good multivitamin. Also you will need other supplements to help you along given your strain on your muscles. Make sure you take some creatine before you workouts, look it up and see how much you need for you. It helps with muscle wasting and keeping energy to your muscle cells. \n\nDetoxify your body. Take a good garlic supplement, this is excellent for health. Its also a natural antibiotic. I take a multivitamin called *alive* its got more than just vitamins and minerals. It has algae and mushroom complexes, fruit and veggies complexes extra B vitamins you will definitely need and so forth. \n\nGets lots of sleep. Your muscles need time to heal. Sleep will be one of your saving graces. \n\nsomething else to consider here. WHen athletes lift weights, they sometimes think its best to consume a quick protein shake that has mass carbs in it. Dont do that. Lots of sugar/carbs will directly stop, I mean literally halt your human growth hormone in its tracks. Without your human growth hormone , your muscles will not heal properly. You get HGH from strenuous exercise and stage 3 and 4 sleep. Get lots of sleep.
807782
Hi, Im not a body builder but I started lifting weights around your age.\nOne of the most important things if you want to build muscle is your diet. It depends if you have a fast, slow or normal metabolism (how fast your body burns calories/energy/fat) you should know yourself what you are. Make sure you have a balanced diet and a little bit of extra protein (chicken & turkey are good sources). If you need a bit more protein in your diet I would recommend a "protein shake" these are safe and are not steroids they just contain a multi-vitamin and protein (protein can be found in many foods naturally) this is an easy way to boost your amount of protein without the hassle of cooking etc.\nRead up on diet etc I recommend www.menshealth.com I would also recommend the magazine it features a wide range of workouts, food, interesting articles, sports etc.\nDon’t work yourself too hard lifting heavy weights if you feel any strain stop! Don’t try to act tough in the gym and lift weights to impress others you could do serious damage that will set back your training and may be do permanent damage.\nYou can build muscle doing cardio/sport etc. I would also recommend that you build up your flexibility while you are young this will help prevent pulling muscles etc in the future. \nStart with light weights 3 sets 15 reps as it gets easier build up the weights. Also rest a day between lifting weights its normal to feel achy the next day but this will go away after awhile. I would say to do a workout like this 3-4 times a week.\nI could go on forever but check out the website and the magazine if you go to a decent gym don’t be afraid to ask questions there too. Have a look at www.maximuscle.co.uk too I wouldn’t recommend anything else but the protein shakes though.\nGood luck!\n\nEDIT: I forgot you are only 16! You are still growing so take it easy and eat a balanced diet up your intake of protein but you probally wont need a protein shakes at your age. I would also say you should start swimming its a good full body work out.
1084657
http://www.eastherb.com/Body-Building-Supplements/body_building_supplements_s.html\nCheck this link
1093466
i don't think what you're doing is enough.  people who wanted to build muscle use like 50 lb weights.  increase your reps just a little bit more and you should see results.  not too much, though, or you'll break your arm
1105722
O.K forget the split thing, the best way to build muscle is as follows, train every day but split training days between upper and lower body, 1 day upper body, the next day lower body. The reason for this is that the muscles are not built in the gym, they are destroyed. We break down our muscles when we train in the hope that they re-build themselves that little bit bigger next time. In order to fully recover from this they need at least 36 hours and ideally 48 hours before they are trained again. This is how you will see the best and quickest result. Remember to vary the routine as your body becomes used to it after about two to three weeks and the gains will start to slacken if you don't. I personally do abdominal work daily, once as a fat burning exercise and the next day as a muscle building exercise. Also if you are serious you should be more concerned with getting your supplements right, consider using creatine, amino acid tablets and protein shakes, and remember if you are building muscle you should be eating plenty of lean protein.\n\nHope this helps, but remember keep it fun and once you find a routine that works for you stick at it.
241705
hit the gym, do core excercises like heavy squats, deadlifts, benchpress. those are the 3 main mass building moves. Make your diet high in protein and low in fat. you should be eating at least 1 to 1.5 grams of protein per pound of bodyweight per day in order to gain muscle.......good luck
1067539
Few of these are correct but seem to be forgetting a few items.  I am not a professional body builder, however, an individual in my dojo helps train me and IS an ex-pro body builder and now trainer (hurt her back doing competition lift).\nHere is what she has had me doing and I have added over an inch in about 1 month.\n1) weights.  You can do upper body (arms) one to two times per week.  But your body needs time to repair so any more than that could result in working against yourself and damage.\n2) do 3 to 4 sets with roughly 12-20 reps.  Low reps with high weight results in bigger muscles while low weights and large reps are toning. Also consider speed...for little time between sets and you will build stregth but less mass (according to M&F this month).  \nSince you are doing arms you want arm routines.  You can find several differant types in muscle mags.  But after about 4 to 6 weeks your muscles will begin to get used to the excercise and start working against you so you will need to try a differant routine.  Rotate routines every 4 to 6 weeks.\n3) DIET.  This is very important.  At 6'4 and 215 lbs I have to eat a ton of protein which is not too realistic given time constraints and job.  So here is what I do for that...SUPPLEMENTS: protein, omega 3, creatine, l-glutamine, protein shakes. Not to forget 2x RDA of vitamin c and 2x RDA of regular vitamins.\nFor my diet: oatmeal and grain cereal in the AM, banana or apple too.  drink apple juice and take supplements.  protein shake about 2 hours later (with milk -- just tastes better). lunch is often fish or chicken breast. fruit too.  normally about 32oz of water by now downed (I have my daily water measured via a 64oz container at home and one at work).  Around 2 is a peanut butter sandwich or protein shake.  Grapes.  Juice drink or water.\nFor dinner : fish, meat, chicken (one of the 3) then veggies and sometimes a starch. Drink water and juice\nSnack is usually a fruit or some brownies (not perfect). drink water and milk.\nI also run an average of 2x per week (2 miles) and do 15 min at a go on the stairmaster after a 2mi run.\nI know this answers a bit more than you asked...\nBut to get bigger quick, you need the proper diet which also requires a good all around workout.
1152990
I've worked in a gym for over 10 years seeing many fad routines come and go. The best way to build up real muscle( Not just a pump!) is to stick to the power moves: Squat( a must!), Bench Press, Bent row, Deadlift, and High Pulls.\n\n These are all compound moves(involve many muscle groups) and basically tell your body to grow more muscle, and release more testosterone naturally.\n\n  Stay away from the small detailing moves ie... arm curls, leg extensions until you have built a strong base.\n\n Remember, it all comes down to the intensity you take with you to the gym, those last couple reps you don't wont to do have all of your gains in them.
288816
Start a full body workout plan.  Do a search on google for "full body workout routine" and see what you come up with.  It's great if you can join a gym or access free weights and machines, but even if you can't there are plenty of exercises that you can do without weights (i.e. push ups, pull ups, crunches, etc...) that will really improve on your shape.  Or, you can buy resistant bands and dumbbell sets for really cheap at say wal mart or a play it again sports.  Your local library will probably have a nice selection of fitness videos or DVDs and books on beginning weight training.  Basically, if you want to lose fat anywhere, you'll need to do cardio.  If you want to build muscle you'll need to do weight training and other strength building exercises.  If you want a good body, you'll probably want to do a little of both.  Good luck!
232806
A good full body strength training workout 3 days a week would work (i.e.: lift weights). It doesn't have to be fancy. A cheap set of dumbbells from Wal-Mart would work great.\n\nAnd don't worry about getting too big and buff. Nobody "accidently" gets as big as a bodybuilder. It takes several years to get a body like that. Assuming you are not a vampire, I'm sure you have mirrors in you house. When you get to a point you like, and don't want to get any bigger, you just back off your routine to a maintenance mode. Do the same workout once a week.
355966
Steroids.\n\nHaha nah I'm just kidding.\n\nBuilding muscle FAST is hard as hell though.  The most important thing you're going to be looking at are a few components.\n\nWeightlifting: Split a routine anyway you want to, but use HEAVIER weights and LESS reps.  That doesn't slowly break down the muscles like high reps, but instead tears the fibers.  But, I guess the biggest question is, are you trying to bulk up or tone your muscles?  Sorry, it's impossible to do both at the same time...unless you're on 'roids.  Which is a bad idea (duh).\n\nDiet: Lots of protein.  Lots and lots and lots.  Like, 1.5 grams of protein per pound of bodyweight per day.  Get your GOOD carbs in too.  Creatine may be a supplement you may want to try, but if you're on creatine jump up your water intake to about 1.5 gallons of water per day.  Basically, creatine is part of your ATP system, and it's found in red meat.  If you take the supplement, it supplies your muscles with a little bit better "push" and helps them in that regard.  It also causes your muscles to retain more water, thus making them look bigger.\n\nJust stick with it man, don't let up and you can pull it off!  Send me a message if you have any questions.  GOOD LUCK!
743436
weightlifting/bodybuilding
502949
If you're looking to gain mass (size), do heavy weight/low reps.  Low weight/high reps builds strength, but not size
695546
Lots of nuts, fruits and vegetables.. try snacking on almonds. \n\nTake vitamins and work out to build muscles
224364
Just to give you an idea, even elite bodybuilders who take several anabolic agents can only gain about 5-6 pounds of muscle mass per year.  10 pounds of lean muscle mass will take you years to achieve soley on training diet and supplements.  Just keep in mind that weight gain through weight training is often not purely muscle.\n\nTo build muscle, you require a balanced diet that provides approximately 500 more calories than your maintenance calorie intake level. (You can determine the actual amount of extra calories you require to gain muscle without gaining fat by checking changes in your body composition measurements.) You can also use the following calculator to assess your metabolic rates to ensure you maintain a daily calorie surplus to gain muscle.\nhttp://www.preventdisease.com/healthtools/articles/bmr.html\n\nAll the protein you require to build extra muscle should be contained in healthy whey shakes and lean meats you ingest, provided your diet is balanced properly.  A diet that provides 10%-15% of calories from protein is all that is required to grow lean muscle tissue. \n\nEnsure you carbs come from only good sources, no refined or sugar based carbs should be in your diet.  Complex carbs such as brown rice and potatoes are optimal for your training.  Balance that out with plenty of vegetables, some fruits and plenty of nuts and you should have a winning formula.  Although different foods react differently in certain metabolic types, most people generally respond to the above diet suggestions.\n\nFor weight training, here's a list of great exercises to get you started:\nhttp://www.preventdisease.com/fitness/Strength_Exercises.html\n\nYou may initally choose to stay away from cardio to maximize muscle growth, although eventually you'll need to incorporate it into your workout to shed bodyfat unless you have a very high metabolism.\n\nThe best supplement recommendation I can make without even hesitating is Creatine.  It's cheap, available and works very well to help you achieve strength and power gains which result in increased mass.\n\nHere's a great link on mass bulding that can give you more info on supplements and training for mass:\nhttp://www.bodybuilding.com/fun/bbinfo.php?page=MassGainPrograms
804088
Do body Building! It helps build strong muscles which give you wieght. I have a cousin who does wheight lifting and he is only 18 and is 230 pounds. he has gigantic arms and has a six pack
757692
ok man, we are gonna cut straight to the point here. Just change your mindset for a moment and bare with me. Ok, in order to build muscle you must apply basic fundamentals. No matter how complex you think it is, it is very, very simple. Let me explain. \n\nFirst off, in an additional study, researchers say that with an increase in testosterone in the average male, he could gain up to 17 pounds of muscle with no effort toward weightlifting. \n\nBut thats with anabolic steroids.  You dont really need those.You can naturally increase your testosterone, only up to your genetics maximum ability. For example, Johns dad Fred was a boxer, he was very built and strong, his mom just did lots of cardio and stayed slim. Most likely John will be a very fit and healthy young man. Because of his genetics, he has been gifted with a good potential capacity to easily build muscle because his genetic card that has been dealt. \n\nHis testosterone is naturally high. (i know youve seen them before) The ones who never look at a weight, is cut, has ripped abs and is swole like crazy (i know it sucks).\n\nFortunately, if you just apply these principles (they are free, just read it). Along with this website and use your head, you will realize how easy it is. To cut it short ill just say them \n\nA. Stimulation – Training (load, density, volume etc)\n\nB. Supply (nutrient and protein intake)\n\nC. Signaling (anabolic hormones, testosterone, insulin etc.)\n\nNow, you follow something simple, and then you get technical, i see your friend has a genetic card that was dealt poorly unfortunately. But he still can gain muscle to his maximum ability. And an average male can gain atleast up to 20 to 30 more pounds of mass regardless of his genetics. \n\nJust check out the website, you may be familiar with him. Hes a genius, his name is Kelly Bagget.