Jay H asked:


I am into weight training and so far I have only been drinking protein shakes before and after a workout session. But I feel like if I drank creatine instead of protein shake, I would be making greater progress? So does creatine help more than if I was just drinking protein shakes for building muscle mass….. I hear Creatine is like a substitute for steriods?

Tim

celtic_dragon02 asked:


I have alot of muscle for a girl I am not planning on working out more BUT I have added a couple pounds of fat~ is it easier to burn fat or build muscle I jsut want to know. I am planning on burning the fat by running again ~

Kathleen

bobby s asked:


What results did they give you etc? im wanting to buy a muscle building supplement and would like to know which is the best. thanks.

Johnny

zantaff asked:


So I was reading Men’s Fitness on a plane and saw a bunch of muscle building pills, and a bunch of other ads for electronic muscle stimulation and stuff.

The electric machine sounds like bullcrap, but I was wondering if taking the muscle pills before/after a workout was really that beneficial.

If they are, what are the good ones to use, and what would you buy?

Thanks.

Kathy

virus asked:


i know milk has a lot of protein so…. can i use that to build muscle?

Bobby

Anonyman asked:


On my weight machine, if I use four plates I may be able to do 30-35 reps (per set) before I am out of steam, but with five plates I might only get 8-10. If in both cases I am working out until I am unable to keep lifting the weight, wouldn’t the 35 reps build more muscle than the 10? Why do all the published workouts usually use only 8-15 reps?

Tyler

phillo74 asked:


Each day, for dinner, i eat:
100g of boiled white rice, steamed veg (usually onions, peppers, mushrooms and peas) and a fillet of broiled chicken (sometimes prawns, for variety)…

Do you think this is a good meal for the aid of weight loss (as opposed to stakes, gravy, creamy mash potatoes etc) and good for building muscle. All this, along side a rigorous exercise routine of course.

Caroline

Chris Chew asked:


“Do I need body building supplements?”, “Do I need protein supplements to build muscles?”, “Aren’t the nutrients from my meals sufficient to build bigger muscles quickly?”

At one time or another, all body building beginners must have asked themselves these questions. You probably had or else you wouldn’t be reading this article.

The answer is yes. Body building supplements are necessary if you want your muscles to grow faster and bigger. This is because various supplements have its own benefits and they work differently to support your muscle growth. You will probably not be getting enough of them through your normal meals.

However, there are so many body building supplements in the market and choosing the correct supplementation to build your muscles is a daunting task for a body building beginner.

Not to fret though. As a body building beginner, you need only the basic supplementation to build your muscles effectively. You may need some other supplements when you are at the intermediate or advanced stages of body building.

So what are the necessary basic supplementation to help a beginner to build muscle mass?

•Protein Supplement – Without protein, your muscles will never grow. Protein is the fundamental supplement for every bodybuilder. You will need one gram of protein for every pound of your bodyweight per day to build bigger muscles quickly. This is a lot of protein and most people will never get enough of protein from their meals unless they are very small built.

•Creatine Supplement – Creatine can significantly increase muscle mass along with protein. It will also improve your lifting performances and raise your energy levels so that your workouts are more intensive and thus encouraging further muscle growth.

•Glutamine Supplement – Glutamine is a non-essential amino acid, which makes up to 60% of the amino acids in the muscles. Glutamine helps in your muscle recovery after your workout and also prevents muscle lost during catabolic periods.

•Vitamins and Minerals Supplement – Your muscles will need many vitamins and minerals for every stage of its function. Some vitamins and minerals are antioxidants and will also help in protecting muscle waste, help in muscle recovery and mopping up free radicals after your muscles are stressed and damaged when you workout.

There you have it. As a bodybuilding beginner, these are the only necessary supplementation you will need to help you build bigger muscles quickly.



Erik

Shawn Lebrun asked:


This outline for a workout routine to build muscle has been devised for people just starting out in weight-training. It is simplistic in it’s approach, which is also why it is very effective for building muscle mass.

The key to proper weight training is to establish a good foundation in which to build upon, much like building a solid foundation for a house. If you cut corners and build a weak foundation for a house, as time goes on, the house will become weaker and less sturdy. Same thing with weight training.

Keep it simple. It is so much easier to focus effectively on a few tasks (exercises) than to spread yourself thin on many different ones.

This has been devised to follow for approximately 4-6 months, which at that time you can revise and edit the program to include other exercises and other approaches that a more intermediate weight lifter can use. But remember this, the more you know does not necessarily mean better results when it comes to trying to build muscle.

I have met very learned weight trainers who have been doing this for years but physically appear as though they don’t put into action what they have “learned.” It’s not so much “what you know” as it is how you “put into action” what you do know.

Keep your routine simple, follow the suggested exercises (most have descriptive sheets that show you how to do a specific exercise) for approximately 6 months, and i guarantee you will start to build more muscle as a result.

Step 1. From the following muscle groups, pick two that you will be working out on day 1 of weight training.

Chest Back Shoulders Legs Biceps Triceps

Day 1 _________ and __________

Then for day 2, pick two different muscle groups.

Day 2 _________ and __________

Finally, day 3 will include the last two muscle groups.

Day 3 _________ and ___________

Here is your three day weight training routine. Monday, Wednesday, Friday is good or maybe Tuesday, Thursday, and Saturday. The key is to give yourself a day in between weight training sessions so that you may include a cardiovascular session on your non-weight training days. Your week may look like this:

Monday: back & chest Tueday: cardio Wednesday: legs & shoulders Thursday : cardio Friday: biceps & triceps Saturday & sunday ff

Step 2. Depending on which muscle groups you are training, pick 2-3 exercises for each muscle group from among the following list.

Chest

Flat bench press with bar Flat bench press with dumbbells Incline bench press with bar Incline bench press with dumbbells Dips

Back

Dumbbell one arm lat row Cable lat pulldown to front Seated back row on machine Deadlifts Bent over back rows Lower back extension Chin-ups (Pull-ups) Shrugs for Traps (Dumbbells or barbell)

Shoulders

Seated military press with bar Seated dumbbell shoulder presses dumbbell side lateral raises Bent-over dumbbell raises Front dumbbell raises

Legs

Squats Leg press Leg curls Leg extension Stiff-leg deadlifts Lunges Calf-raises/presses

Biceps

Alternate dumbbell curls Straight bar curls Cable curls Hammer curls (forearms and biceps) Ez curl bar curls

Triceps

Triceps extension (lying down) (Skullcrushers) Close-grip bench press Cable triceps pushdowns Dumbbell kickbacks

Abdominals

Lying crunches Leg raises Cable crunches Stability ball crunches Crunches on incline bench

Now plug each exercise into the appropriate spot on the next page to give you the whole week’s routine. As a beginner, you only need to do 2-3 exercises per muscle group, but do them well, with intensity.

Doing two exercises with intensity and focus is better than doing 3-4 with little or no intensity. Feel free to change the grouping of exercises every 2nd or 3rd week or you can stay with the same routine for the entire 4-6 months. It’s up to you.

Monday: muscle groups ______________ & _____________

1st muscle group___ 1st exercise____________ x 3 sets 2nd exercise____________x 3 sets 3rd exercise (if applicable)____________x 3 sets

2nd muscle group______ 1st exercise____________x 3 sets 2nd exercise____________x 3 sets 3rd exercise (if applicable)____________x 3 sets

*include 2 sets of 2 abdominal exercises

Wednesday: muscle groups ____________ & _____________

1st muscle group ________

1st exercise ________________x 3 sets 2nd exercise_______________x 3 sets 3rd exercise (if applicable)____________x 3 sets

2nd muscle group _________

1st exercise ______________ x 3 sets 2nd exercise _______________ x 3 sets 3rd exercise (if applicable)____________x 3 sets

Friday: muscle groups ________________ & _________________ 1st muscle group __________ 1st exercise ______________ x 3 sets 2nd exercise ______________ x 3 sets 3rd exercise (if applicable)____________x 3 sets

2nd muscle group __________ 1st exercise _______________ x 3 sets 2nd exercise _______________ x 3 sets 3rd exercise (if applicable)____________x 3 sets

Include 2 sets of 2 abdominal exercises You will be doing 3 weight training workouts per week.

You will be doing two muscle groups per workout (ex. Biceps & triceps). You will be doing two to three exercises per muscle group. (ex. Flat bench w/ bar, incline bench w/ dumbbells)

You will be doing 3 sets per exercise.

1st set-10 reps (warm-up) 2nd set-8 reps (weight acclimation) 3rd set-6 reps (heavy set)

On each set, try to progressively add a little more weight each time.

Keep records of your weight lifts so you can try to outdo (progress) each and every workout! You can do abdominals twice a week, spaced apart a few days.

This beginner’s workout routine to build muscle will soon have you blasting past others in the gym.



Jason

E.w. asked:


What is the best protein shake for building muscle and gaining weight that you can buy at like Wal-Mart…

Dolores