how do i gain muscle and get strong?
Dec 04
how do i gain muscle and get strong i’m 14 yrs old 5′8 and 140 lbs i want to gain some muscle in my body help please
Get a gym card, or your own equipment, but make sure it’s enough if you do get your own stuff.
Get a routine, stick with the routine, then get yourself some protein powder.
Here’s the best beginner routine.
http://www.stronglifts.com/
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lift weights
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Lift weights, work hard, eat well
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PROTEIN. Eggs, beef, ect. Gym, protein shakes, Gym,Gym Gym, Protein, in that order.
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Get a gym card, or your own equipment, but make sure it’s enough if you do get your own stuff.
Get a routine, stick with the routine, then get yourself some protein powder.
Here’s the best beginner routine.
http://www.stronglifts.com/
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MMA/BJJ
Masturbation and McDonalds.
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Check out these websites. I am using them to gain muscle and get toned.
http://www.bodybuilding.com
http://www.fitnesspoynter.com
http://www.bodybuildingforyou.com
I can promise you this….you will have to exercise by lifting weights, cardio exercise, etc. Taking protein will help build your muscles too. It helps to repair any damage done to them also. Protein shakes, protein bars, etc will help. Also eat meat, white meat chicken, tuna, fish, egg whites, etc will help. Look into salba. It is a ground seed of the chia plant. It has a lot of nutreints and vitamins, omega 3, antioxidants, fiber, etc. You need all this to get into good shape. Keep consistant! That is the key!
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Lifting weights is fine, but you also need to cross train to ensure that you maintain flexibility and that you get an all-over tone. Activities like martial arts and swimming are also great.
As far as your diet goes, eliminate caffeine and processed sugars as much as possible, and eat plenty of protein. That means milk, eggs, meat, and even nuts (peanut butter is an excellent source of protein).
You are also at a developmental age. If you don’t see changes right away, stick with your program. Your body might be more focused on giving you a few inches than a few pounds of muscle right now.
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C-A-R-D-I-O! 1 hour a day, maybe 2 if you are that motivated. Drink water and skip the sodas and fruit juices.
Workout every other OTHER day for ~1 hour (no more than 2 hours) and change your routine every month or add additional exercises to keep your muscles on their feet. By working out every other other day, you allow your muscles to rest and rebuild. When you lift, if you want to build muscle, choose weights that you can do 8-12 reps, and if you want to build endurance, choose weights which you can do 20-25 reps with.
Go to this website and choose a routine that best suits you and stick to it!
http://www.muscleandstrength.com/workout…
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To develop muscle, you need to use it! One of the most common ways is to use free weights and weight machines. Now, it appears that you want bulk. If you want bulk, lift very heavy weights for 2~5 reps in 1~3 sets. You are lifting heavy weight, so give it good rest (2 minutes and up) between each set. Drink protein shakes as needed. Good luck!
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