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Peter's picture
Peter
Last seen: 3 years 5 months ago
Joined: 07/08/2014 - 08:22
want to build muscles

I am not a bodybuilder and i am not even a sportsman but I want to have good form. I don't want to look like those fitness models in modern magazines and don't want to be like bodybuilders which are shown on TV. I just want to be normal man with normal body but I have a problem... it is difficult for me to build muscles. there are different types of the body.. there are those for whom it is not a problem to build muscles. it is just enough to eat and to train but I have fast process of metabolism and it is hard for me to build needed muscles even if I eat enough and trade a few times a week. Recommendations?

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Peter's picture
Peter
Last seen: 3 years 5 months ago
Joined: 07/08/2014 - 08:22
want to build muscles

You should determine first what kind of body you have. Ectomorph: Short upper body, long arms/legs, long/narrow feet and hands, very little fat, narrow chest and shoulders, long, thin muscles. Endomorphs are very hard gainers. I will get into that later. Endomorph: "Soft Looking", usually not ripped at all. Round face, short neck, wide hips, heavy fat storage. Mesomorph: Large chest, long torso, solid muscle structure, and great strength. Mesomorphs are lucky, because they easily convert food into muscle. Think you are Ectomorph. Can tell that I have the same problems as you. i am also Ectomorph.

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Peter's picture
Peter
Last seen: 3 years 5 months ago
Joined: 07/08/2014 - 08:22
want to build muscles

Ectomorphs don't usually have great strength or endurance. They are the "Skinny" kids, or the "Twerps". An Ectomorph has as much chance of winning as anyone else does, he/she just has to work harder. The main way an Ectomorph should train should be very heavy and he should focus on gaining muscle mass, not tone! Do a lot of power movements. EAT! That is the most important thing for an Ectomorph to do. Take in more calories than you are used to. Don't just pig out on empty-calorie foods, like potato chips, etc. So, wish you luck on your wait and wish you to reach your gain. No pain - no gain! ;)

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Peter's picture
Peter
Last seen: 3 years 5 months ago
Joined: 07/08/2014 - 08:22
want to build muscles

Eating is something that I love to do. Most Ectomorphs are born skinny, and therefore they don't eat much. That or they have a very fast metabolism (as you mentioned already). If you fit into one of those categories, which, if you are skinny, you would have to, you need to eat more. I try to pack on 2-300 grams of protein a day. 75 grams in the morning, 75 at lunch, 17 for snack, 100 for dinner, and whatever extra after that. I eat just about anything in sight. You have to eat to grow. I don't care how many supplements you take, if you don't eat, you won't grow. As a first step recommend you to read information and then to start to train.

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Peter's picture
Peter
Last seen: 3 years 5 months ago
Joined: 07/08/2014 - 08:22
want to build muscles

Muscule buiding is a hard and long work. The importance of eating is very underrated. Nowadays, teens just want to take supplements, etc. to get very good results. In my mind, eating is much more important than supplementing. All that bodybuilder really takes is vitamins. All his other nutrients come from food. He eats steak 3 times a day, because it has creatine in it. You see, you have to eat to get big, and not everybody knows that. Cottage Cheese- great supply of protein, a ton in every serving. Eggs- best protein (In food, not powder) that your body can use. I think your body uses like 94% of its protein. I know it is in the 90%, though.

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Peter's picture
Peter
Last seen: 3 years 5 months ago
Joined: 07/08/2014 - 08:22
want to build muscles

The secret to gaining muscle is to get stronger. The stronger you get, meaning the more weight your can lift in the gym, the more muscular you’ll be. This is especially true if you’re a natural drug-free lifter with average or, worse, lousy genetics like I am. More strength is more muscle.Increase your caloric intake.Get enough protein to support muscle growth. Drink enough water. Eat regularly. Eat fat. Take your vitamins.

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John
Last seen: Never ago
Joined: 09/02/2016 - 06:11
want to build muscles

Eat more! Extra calories combined with training leads to growth," says Sean Hyson, the group training director for Men's Fitness. It's really that cut and dry, more muscle comes from more food.
Power up with protein. Proteins are the building blocks of muscle. They assist with the rebuilding and recovery process. Shoot for 1-1.5 grams of protein per lean pound of body weight.

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856

Mike24
Last seen: Never ago
Joined: 10/17/2016 - 02:17
want to build muscles

Don't cut carbs. Numerous studies have pointed to the benefit of protein supplements in muscle building, but many of them also mention carbohydrates as a hormone-balancing component that maximizes your gains after workouts.
Work your back. It’s easy to focus on your arms and chest. However, too much training on those areas can lead to imbalances and injury, most of which can be avoided by doing plenty of rowing/pulling work.
Pump up the volume. Bodybuilders, widely known as the biggest guys on the planet, have an age-old training method that has withstood the test of time: volume training. They typically do five or more exercises per body part, four sets of 8-12 reps, amounting to approximately 200 reps per body part.

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493

Peter's picture
Peter
Last seen: 3 years 5 months ago
Joined: 07/08/2014 - 08:22
want to build muscles

Go heavy. Circuits might get the blood flowing, but heavy lifting skyrockets testosterone levels throughout the body. Hyson recommends using the heaviest load possible for “sets of five or fewer reps.”
Ease back at times. Just like a car having maintenance done, some of your gym days should look the same. Decrease the weight, up the reps, and slash the last two sets. Occasionally scaling back allows for full recovery.
Work your legs. Squats and deadlifts release massive levels of testosterone resulting in total-body growth. These two moves alone will add muscle everywhere.

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Peter's picture
Peter
Last seen: 3 years 5 months ago
Joined: 07/08/2014 - 08:22
want to build muscles

I have lost fat and have gained better health by following this and the other program. We should not skip breakfast. Oatmeal with fresh fruit. No sugar or milk. Rice or almond milk is better. Smoothies can be good too, depending on what you put in it. I think you don't have to eat eggs, fish or meat for protein. You can still eat them, but a huge salad with some chicken would be better. Also we shouldn't count calories or carbs. Diets and pills don't work. Supplements take over and weaken your system. So if we will lead this way of feeding we will eat as less and less proteins and change in by ordinary food.

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Peter's picture
Peter
Last seen: 3 years 5 months ago
Joined: 07/08/2014 - 08:22
want to build muscles

You need to increase the intensity
-add more squats
-deadlifts
-benchpresses to your workouts
-and make sure u train each muscle once a week
for 45-60 mins a session
-and eat more proteins
-and take glutamine and whey protein
You want to be on a very high protein diet and you want to be doing weights(benching/dumbells)...buy a protein bar with 50 grams of protien and eat a full grilledchicken a day for 4 weeks youll be pumped like arnold ! Also to look ripped i recommend doing pull ups and push ups 50 each a day before you do your weights !

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