I wanna get max muscle in minimum time, anyone got some ideas? How long it will take? How much protein per day and other stuff.. Is 33% protein, 33% carbs and 33% something else i cant think of a good setup or no? I can get to the gym on tuesday i know that, and I got barbells and bench and such in my basement, might get to the gym more too but tuesday is my only definent. Running can be done daily if needed. I wanna get muscle but I cant get dedicated enough to stick with this stuff.. and this time around, I'm gonna push myself. Push myself in a safe way but Im gonna push myself as I can. Mainly I'm looking for a bigger tri/bicep and I gotta get my pecs even out and a tad bigger.
just a proper diet protein working out and mantaining your workout for bigger triceps get to chairs and do push-ups but with your stomach in the air your butt should be hanging in the air so just hands and feet on the chairs for bigger biceps/pecs do some pull ups, push-ups and some curls/benching/etc... hope that helps oh also eat peanut butter and bananas before and after each workout especially bananas after cause you dont want latic acid to build up in your muscles thats what causes them to hurt after a work out and the potassium from bananas helps thin that out and keep your muscles feeling good so you can workout later or the next day without feeling sore so after a good workout eat atleast 2 or 3 bananas and stay "clean" ok hope i could be of some help
For what you want heres what you should do in terms of excersice. 1. Stretch starting from head down to ankles 2. Run for 10 minutes (for cardio and it wil build your calfs) 3. 2 Reps of bicep curls (biceps) 4. Lay on your back on the bench. Put your arms straight out perpendicular to your body. Keep them straight and then raise them upwards towards the celing until the weights touch. Do 2 sets of this. (Chest) 5. Do crunches with a medicine ball or circle weight until you cant get up. Take a breather and repeat. (Abs) 6. Do the bridge. Lay flat on your stomach on the ground. Now rest your forearm and elbow on the ground and hold yourself up. Now push yourself up with the toes, and keep your upper body and legs off the ground for as long as you can. (Abs) 7. For triceps i use a machine at the gym. Its like a rope suspened high with weight attached. Pull it down as far as it can go. Now Let is come up again until your arms are perpendicular. Then bring it back down to max. 8. Pushups. 9. Run for 10 Minutes
2 reps for biceps?... I think you mean sets right? xP Thanks tho, good tips there as for the running at the end, that'll probly be my jog home.. then I get to eat
do 2 sets of 15 if your doing them back to back or do 3 sets of 15 for everyhting if you are rotating workouts
if you want max muscle in min time... get implants... if you ae semi patient, then - steroids, ----loads fo protein, ----loads of unsaturated fats, moderate amounts of carbohydrates. sugar post workouts. 5-10,000 calorie a day diet. lift 3-5 times a week at insane intensity. do research prior to carrying such out. the right way is to ditch the juice, have an insanely structed diet and to lift 3 or 4 times a week high intensity. very structured plan. if your aim is size, i've heard your chest is relatively slow twitch and does best at 6-8 reps at failure, triceps and biceps do 8-12 at failure. traps, not sure, they're slow twitch, I'd suggest switching between a 50 rep at near failure 10reps failure routine. back is like chest 6-8 reps to failure. if youre aim is strength, try for 5 reps. Merged Post: cardio yes, calfs, no.not unless your calfs are ---- or you're running a lot farther.
well im a football player so my coach teachers me this ---- when i hit the gym.mainly if ur just looking to make ur biceps/triceps look bigger dont like trying to do alot.heres what i do weight can be adjusted to fit for u do each thing for 45 seconds straight no stopping allowed. only 15 second rest in between swiitching workouts. 1-bench. get someone to spot you and time u for 45 secs. just find a good weight u can handle and just push them out as long as you can for 45 seconds.i usually do 135lbs. and get it out bout 25-30 times. make sure the weight is low enough tht u can at least do 20 reps in those 45 secs. 2-15 second break but this break is mainly just to set up for ur bicep curls 3-bicep curls same basic principle as the benches.45 seconds push out as mani as possible. obviously if ur pushing out 50 u can put more weight on(or get higher dumbells).. 4-push ups and curl ups are daily. no time limit on these. for push ups if u want to get most of the stress off ur wrist and also make it so you work harder on your pecs and triceps then just traditional push ups you can go to modells and for about 15$ you can get these push up bar things. i have them they work very well. 5.and then obviously if you wanna run make sure you do it for at least 15 mins, 6-work out NO LESS then 3 times per week this is what i do i mean not exactly because i do this on a full body workout abs,tris,bis,pecs,calfs,quads,ect so it takes longer then tht but since u basically just wanted bis and tris.and for the protein um all i can rlly suggest for this is take a daily vitamine and also drink a protein shake. they hve many good ones out there.and dont get scared by tht calorie crap where it sais it gives u like 700 calories dunt worry about tht youll burn it off in a snap working out and just doing daily activities you do.
Allright thanks guys especially xelink (again) and sandmanx xP btw I dont got a trainer.. or a gym.. xP I can onyl get to the school one, thats why its one day a week. I might make a schedule for diet soon... oh and fixed the tri-post xP
if you can onyl lift once a week try this. do low body in the morning and upper body in the afternoon, go all out crazy 3 sets each exercise 3 sets of squats 3 sets of deadlifts 3 leg extensions 3 leg curls 3 sets of calf raises/extensions then for the afternoon try this 3 sets of latpulldowns or wide grip chinups 3 sets of shoulder press or military press 1 set of DB press/benchpress decline 1 set '' incline 1 set " flat 3 sets of cable curls/hammer curls 3 sets of tricep extensions/overhead extensions/scullcrushers mix it up a little too, again just a generic. it seems lieka lto and it is just because it's all in one day. and remember diet and sleep are also important. and I myself am a hipocrit I've given up on diet since there is no food in my house. I just eat like crazy once a week when my mom goes shopping and then get by with whatever i can find the rest fo the week. AP classes and work kill sleep....
