I started working out 4 years ago and gained just 5kg worth of muscle in the first 2 years even though I was training M.A.O.
I spent the other 2 years reading bodybuilding manuals to realize that it all depends on a correct diet.
If I had to break it down;
50% of body-building is healthy and balanced food,
30% is healthy and balanced sleep and
20% is a balanced program.
What to eat?
In the Middle-east, our staple diet is rice. STAY AWAY FROM RICE! The carbs there will eventually either be stored as glycogen or plain old lipids (fat!)
It will fill you up and leave less room for the good stuff; meat, chicken, fish (proteins). The more of these you eat, the more muscle potential you can build. If you do eat rice, maybe 4-6 table spoons of it per meal.
Focus on eating 5 - 6 times daily and that includes snacks. If you get dietary supplements, I recommend whey protein or amino acids.
Should you take supplements? Don’t consider working out without them. At least until you gain the weight you have in mind (you need to have a goal!).
Of course, everyone is different and I’m writing this post for the hardgainers.
How do we build muscle?
The concept can be broken down to this: NO PAIN, NO GAIN.
Yeah you’ve heard that before, but it counts all the way when you lift weights. Reason is, when you bench press, say 20kg. Your muscles start deteriorating. And your aim should be to tear them. That means, lift an extra 10kg more or less. This way, at night, when you’re in the REM phase, this conversation will take place:
BRAIN to MUSCLE: What the hell happened?
MUSCLE: I was pressured into lifting 30kg!
BRAIN: Oh my god, it breaks my heart to see you this way, (TO CELLS): Start building polypeptide chains and ask them to cover for the cell tissues so that they can withstand 30kg!
This way, you’ll grow bigger muscle tissue. And the same process should be repeated. Ofcourse, you need to have the elements (amino acids) to build the tissue again.
This post was written on the go so please try to understand the gist here. For more info, you can leave a comment and I’ll reply :)
Not that I have a following .
5 comments:
That's very nice!
My sister linked this to me, even though I'm not fat, the working part could be nice to follow. Got more tips about muscle gain?
Mads.
Sure. First, answer these questions Mads:
1- How much do you weigh?
2- How old are you?
3- What weight do you have in mind? (Goal)
4- Do you want to be fit or ripped with muscle?
5- Did you ever follow a program before? If so, what was it (outline) and what was the outcome?
Yeah I NEED to know the above info so I can be more helpful!
64 kilos.
16, soon 17.
No goal in my mind, as weight gain isn't my goal.
Between fit and ripped.
I'm right now working out at a gym, training biceps, triceps, shoulders, back and stomach. Only been there 2 times so far, but outcome is great.
Great outcome in just 2 days? Impossible!
It'll take a minimum of three months to see marked (not visible) change. Of course, you'll feel change before that time, but thats a different story.
First off, you should have a diet plan. Your daily intake needs to be between 2000 - 2200 calories, not more or less. See, you need to heed what you eat. It matters more than what you lift! Stay away from saturated fat, red-meat and white bread!
Also, the arms are considered isolation exercises which are great for the rip-factor, but also focus on are compound exercises.
Day 1 / Chest- 3 exercises: Bench Press (All forms; incline, decline so on)
Triceps- 2 exercises: cable pull-down and dumbbell lift.
Day 2 / Back- 3 exercises: Dead lift, T-bar row, and straight-arm pull-down.
Biceps- 2 exercises: Standing EZ bar lift, cable pull.
Day 3 / Legs - 4 exercises: Squat (Smith machine), Leg extension, lying leg-curl and Quads (any form)
Day 4 / Shoulders: Military Press, Straight bar pull-up, Lateral raise and Shrug
Abs: Plank, declined sit-up, Leg raise.
Play each of the above exercises in four sets with reverse hierarchal order; 15,12,10,8 repetitions. Leave a day gap between Day 2 and 3, and two days gap between day 4 and 1. Additionally, play abdominal with 20 repetitions each in the beginning and increase with time. I would recommend that you play abs every chance you get.
Play legs (lower body) cause it’ll strengthen your abs, back and overall strength as well as boost your testosterone levels which is great for a guy!!!
You can switch the program days with schedules as you like.
l would also recommend that you find a gym buddy or start a photo-blog where you cover the progress as you go. You need to be motivated to do this because the basic premise is time.
Oh and stay away from supplements. You're too young for that. Wait till your 18-20. Our body produces 20 natural amino acids that build protein. Protein supplements have synthesized amino acids which as you know needs to get filtered through your pancreas. You could easily develop side-effects if they pass out unfiltered. But make up for this by eating right and minimize fluid intake. Drink lots of water only in the morning and during work-out.
All the best :)
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