How do you build muscle?

[Turtles Head]

I don't learn anything from Mens Health, just a general read. You seem an expert by the way you talk yourself up.

How much do you weigh? Height? Whats your routine like, do you do full body or split work? I

'd say abs development comes from doing things like chin ups, that works your core more than doing sit ups. Sit ups really are more effective if your doing it on a decline, thus more resistance.

You have to agree that you cant even develop abs unless you have a certain body fat percentage..

You mention new users feel the pressure to lift heavy heavy weights if they are training with irresponsable people?

I'd say they just generally feel under pressure from the meat heads in the gym who lift heavy, and people try and strain themselves and think they'll get big from copying them.

I started light and now im up to about 90kg bench press and a massive increase in free weights. I got most of my advice from other people who know what they're doing, and their bodies speak for themselves.

My opinion is don't use machines, start off with light dumbells.

We obviously differ on opinions

Wouldnt say an expert, by any means. Was my job for 4 years until recently, and still train and have a keen interest in the industry. To be honest i did get the impression from your posts, that you were a meathead . I take that back though as it doesnt seem to be the case.

Not that i see its relevant, but im 5"9, 73kg and i do a 4 day split. I dont bench press either as i prefer dumbbell press, bigger range of movement, thus more results

And i agree that you cant SEE your abs with a high bodyfat, you can certainly develop them, they're just hidden away

[Ashley]

Building Muscle - Overloading your self.

I wouldnt do Press ups/Situps everynight because the muscle needs time to heal after being stretched. I'd do it like this

Monday: Press ups/Situps - Press Ups 50, Situps 200. Situps in batches of 20 rest for 5 seconds go again untill you reach the 200. Press ups in batches of 10 rest for 10 seconds untill you reach the 50.

Tuesday: Rest

Wednesday: Press ups/Situps - Press Ups 50, Situps 200. Situps in batches of 20 rest for 5 seconds go again untill you reach the 200. Press ups in batches of 10 rest for 10 seconds untill you reach the 50.

Thursday: Rest

Friday: Press ups/Situps - Press Ups 50, Situps 200. Situps in batches of 20 rest for 5 seconds go again untill you reach the 200. Press ups in batches of 10 rest for 10 seconds untill you reach the 50.

Saturday: Rest

Sunday: Press ups/Situps - Press Ups 50, Situps 200. Situps in batches of 20 rest for 5 seconds go again untill you reach the 200. Press ups in batches of 10 rest for 10 seconds untill you reach the 50.

In the next week instead of doing 200 situps go to 250, Press ups 100. As the weeks go on keep overloading your self. This will help you build muscle fast.

[danny.]

To the subject of sit ups and abs. Busting out millions of crunches wont give you a six pack if your body fat percentage is over 15%. Between 5-10% and you will have abs. In my routine I hardly do any abs work whatsoever, and mine are fine. Abs will devlop naturally if you do lots of core work, you don't need to Isolate them whatsoever.

that's not a lot at all tho! what's average, 15-20%?

[Alexikokopops]

This is me, RAAAAAAAAAR

[Raj]

This is me, RAAAAAAAAAR

It is you know...ive seen him...HE'S FCUKING MASSIVE!!!!!!!

easiest wasy to get BIG,is neck aload of Horse steroids...EASY!!!!

[Tommy G]

Wouldnt say an expert, by any means. Was my job for 4 years until recently, and still train and have a keen interest in the industry. To be honest i did get the impression from your posts, that you were a meathead . I take that back though as it doesnt seem to be the case.

Not that i see its relevant, but im 5"9, 73kg and i do a 4 day split. I dont bench press either as i prefer dumbbell press, bigger range of movement, thus more results

And i agree that you cant SEE your abs with a high bodyfat, you can certainly develop them, they're just hidden away

So you were a personal trainer? A four day split is decent as you've been training for a while by the sounds of things. Im surpriised you dont bench-press whatsoever. This exercise (in my opinion) is probably best for building your chest muscles. Accompany that with dumbell presses like you said, and also dumbell flys I would recommend. These add more shape to your chest.

In terms of developing your abs, whats the point if you dont actually see them? People use the excuse that ''well if I was a bit thinner then you would see my six pack'' thats correct, everyone does have a set of abs, but the ultimate factor is whether you have low enough body fat to show them. Building them up without actually lowering your bodyfat can make you look fatteR!

You don't go to fitness first in LFE by any chance do you?

that's not a lot at all tho! what's average, 15-20%?

It isn't a lot but you have to diet to get to those kind of ranges. Well most people have to unless you naturally have low body fat and have a muscular physique and are able to build muscle easy. Which is very few people.

Once you've bulked up by eating shit loads and going to the gym regularly (to put it very simply) you then cut by going on a high protein low carb diet to loose the bodyfat but hopefully retain the muscle. This can be tireing though as obviously carbs are the main source of energy.

[Raj]

I got 0% body fat.

Im cut to fcuk.

nice....

[Tommy G]

I got 0% body fat.

Im cut to fcuk.

nice....

I remember your poinless comments in another thread similar to this. Will you ever learn?

[Raj]

I remember your poinless comments in another thread similar to this. Will you ever learn?

erm.....NO!

[Monk]

Interesting thread. As I'm sure fellow posters who've met me will agree that I'm a pretty skinny guy. I have a gym membership, and I try, but partly because I work long hours and partly because I don't put enough effort in I've never really got much benefit out of it.

In the new year (you know, standard NY resolution, get fit) I am focusing on about a month of cardio to get my body fat right down, and racking up on the weights a bit. But we'll have to see how it goes. I'm not the most committed of guys when it comes to the gym. Will focus on diet too to get the most out of it.

I've never wanted to be a meat head or anything like that, but a bit of definition would be nice for the ladies hey.

[Tommy G]

Interesting thread. As I'm sure fellow posters who've met me will agree that I'm a pretty skinny guy. I have a gym membership, and I try, but partly because I work long hours and partly because I don't put enough effort in I've never really got much benefit out of it.

In the new year (you know, standard NY resolution, get fit) I am focusing on about a month of cardio to get my body fat right down, and racking up on the weights a bit. But we'll have to see how it goes. I'm not the most committed of guys when it comes to the gym. Will focus on diet too to get the most out of it.

I've never wanted to be a meat head or anything like that, but a bit of definition would be nice for the ladies hey.

Take it or leave it when it comes to my advice but...

To be honest with you mate, hours on end on the tredmill will burn off calories and ultimately get your bodyfat down. Like you admitted your not the most committed of people, so I wouldn't advise that.

I'd say its 60% diet 40% gym. When lowering your body fat eat a lot of protein. The best way to eat protein is by eating it in food. But when your talking about 150g a day thats near enough impossable without taking shakes. neck a couple of them a day to help get your intake. Depending on how much you weigh, I'd say about 120-150g a day should suffice. This will quicken your metabolism along with eating low GI carbs and also drinking ice cold water. Protein increases will also help the retention of muscle you have already built.

Once you have cut down to what you feel as an acceptable body fat percentage, bulk up on foods such as.

Lean Meat

Fish

Eggs

Semi/skimmed milk

Cottage Cheese

Low Fat Cheese

Penut Butter

Nuts

Low GI Carbs eg Wholemeal past/bread/rice. sweet potato's. Avoid stuff like jacket potatoes, chips, potato waffles, potato wedges and crap like that. Even normal pasta and rice as its a higher GI.

etc

People have the assumption that the more work you do at the gym the bigger you will get. It is true but you have to eat enough to make that happen. Around 4000 cals a day with a mixture of those foods will make that happen without gaining lots of fat aswell.

Hope that helps

[OriginalRobboFOX]

Think I need to be physically stronger...how can i gain muscle without weights because i don't have any. Any tips/advice anyone?

Lego?

[Monk]

Take it or leave it when it comes to my advice but...

To be honest with you mate, hours on end on the tredmill will burn off calories and ultimately get your bodyfat down. Like you admitted your not the most committed of people, so I wouldn't advise that.

I'd say its 60% diet 40% gym. When lowering your body fat eat a lot of protein. The best way to eat protein is by eating it in food. But when your talking about 150g a day thats near enough impossable without taking shakes. neck a couple of them a day to help get your intake. Depending on how much you weigh, I'd say about 120-150g a day should suffice. This will quicken your metabolism along with eating low GI carbs and also drinking ice cold water. Protein increases will also help the retention of muscle you have already built.

Once you have cut down to what you feel as an acceptable body fat percentage, bulk up on foods such as.

Lean Meat

Fish

Eggs

Semi/skimmed milk

Cottage Cheese

Low Fat Cheese

Penut Butter

Nuts

Low GI Carbs eg Wholemeal past/bread/rice. sweet potato's. Avoid stuff like jacket potatoes, chips, potato waffles, potato wedges and crap like that. Even normal pasta and rice as its a higher GI.

etc

People have the assumption that the more work you do at the gym the bigger you will get. It is true but you have to eat enough to make that happen. Around 4000 cals a day with a mixture of those foods will make that happen without gaining lots of fat aswell.

Hope that helps

Thanks for the sound advice. I am also going to try to lay off the alcohol through January. Nuts for snacks at work and lots of Tuna Sarnies should do the trick. 4000 calories is a push. Well, I don't know I've never bothered to count. I'll drag this thread up in a few months and let you know how well/badly I've got on.

[Tommy G]

Thanks for the sound advice. I am also going to try to lay off the alcohol through January. Nuts for snacks at work and lots of Tuna Sarnies should do the trick. 4000 calories is a push. Well, I don't know I've never bothered to count. I'll drag this thread up in a few months and let you know how well/badly I've got on.

Don't lay off the alcohol. You shouldn't deprive yourself of treats! Just limit yourself.

Its easier said than done but alcohol actually resists muscle growth and repair (surprisingly )

Try and stick to alternative weekends, get rid of beer out your diet. its the worst possible thing aka beer belly. Stick to vodka and diet coke, its pretty much the best combination of alcoholic drink without looking too gay...

You could always go for vodka and a fresh juice like cranberry or pomegranate. Like I said, thats going too far in my opinion!

Weigh yourself every 6 weeks aswell, naked..and after a shit in the morning