I want muscles

  • We are currently upgrading MFK. thanks! -neo
Hell yes.Just fine.Especially if you can take all that lactose.
I used to get the chocolate only.You'll like it better.More flavor.

Have you assessed what kind of body-type you have?

If you are a mesomorph your routine could be alot different.
 
Your body can process 20g of protein an hour. No need for more. If you can eat heavy protein meals every 2-3 hours (including waking up at night to eat), the FEDs will come with a search warrant for anabolic steroids :)

Also, nitrogen suppliments will help your muscles retain myofibular sarcoplasm (water) and make you look bulkier. However none of this will make you stronger.
 
ugh


go here: www.ironaddicts.com/forums

seriously, asking how to get bigger on a fish site is like asking a fish question on weightlifting site.

oh and never ever buy anything from gnc unless you are just a rich kid who has nothing better to waste money on. Their goods are so over priced its ridiculous.
 
rmorse;2070150; said:
This is rmorse's gf. Since he is committing himself to this, I've decided to support him by also getting in shape =)
idk if any of you know about how a girl's workout would differ, because I definitely want different results... I don't want to 'bulk up' at all, I just want to be lean and strong, with maybe a little bit of definition.
Currently I am 5'7" and 130 lbs, with a BMI of 20.4. Personally, I think the bottom half of me needs a little more work, e.g. toning/slimming.
Any suggestions?
Click to expand...
For females, it's always leg machines leg machines leg machines . . . AND cardio. ;) Gyms often have classes for females for step cardio, pretty sure your university would have it. You'll basically be wanting to use really light weights, say 3-5 pound dumbells, for most of your upper body workout, if you want to you can use the machines.

When I say legs, if you want to tone the inner and outer thighs, do a lot of running on the tread mill, attend step cardio classes, use the bycicle/olyptical, leg curl machine for your hamstring (back of your legs) and glucs (which are your butt muscles), there is also a machine to work your inner and outter thighs but I forgot what it was called, you'll know when you see it cause lots of girls like to use it cause aparently it works really well.

Anyways, the kye for you is basically really light weights with lots of reps and little rest in between, as well as cardio workouts. Not sure how long you should spend on each one, but when I do cardio/light workouts I usually do 5 sets each, each set until I die/give up (basically until I can't do it anymore). But yeah other than what my previous gfs have done, I don't know too much about the female routines though I suspect that they include everything except for heavy workouts. Universally, for toning, you want to stick with the light weights and lots and lots of reps with little rest rule.;)

Sorry if my post was kinda confusing. You can also find a bunch of helpful vids on youtube. Just look up something like "toning your body for women".
 
You know what the difference between training a women and a man are?

Very little.

They should train with slightly higher reps. This is only due to the fact that they aren't built to lift heavy weight. Joints aren't as robust as a man.

Watch lifting around your period, it is easier to get hurt around that time.

That is basically it.

Girls cannot and will not "bulk up." They don't have the hormones to do it (aka testosterone). They don't have the joints to lift heavy weights.

If a girl wants to "tone" the same rules apply:

- lose bf
- increase muscle mass

Best way to do this?

- eat a "weightlifting or bb'ing diet"
- get stronger
 
for smootheis, i jsut finished my GNC brand Strawberry, now i have Chacolate. its good stuff, really works.

use a blender!
1 cup whole milk
2 scoops whey powder
1 bannana
1 giant scoop of peanut butter
5-6 ice cubes

blend it for about a min and stire while blending (mine has a built in stirring stick). with the GNC you will be getting about56-60 grams of Protien per shake if you do it my way. i just eat normal during the day, workout at 7pm, get back at 8:30-9:00pm. eat dinner, rest then make a shake around midnight and go to bed. that gives me 3 hours to digest my food and make sure im on an empty stomach and while you sleep your body has more time to pick apart your shaek and use it all up. the Bannanas are stored as energy and will give you that extra boost in the mornings.
 
Monday: Bench Press-3set, 6-8reps Dumbell InclineFlys-3sets, 8reps Iso-Lateral Decline Press-3sets, 6reps Dumbell Curls-3sets, 8reps Preacher Culrs-3sets, 8reps E-Z Bar Curls-2sets, 10reps Ab Crunches-5sets, 20reps 30min-Cardio

Tuesday: Dumbell Bent Over Rows-3sets, 6reps Lateral Pull Downs-3sets, 8reps Seated Rows-3sets, 10reps Skull Crushers-3sets, 10reps Cable Press Downs-3sets, 8reps Overhead Triceps Extensions-3sets, 6reps 30min-Cardio

Thursday: Overhead Dumbell Press-3sets, 8reps Lateral Raises-3sets, 8reps Reverse Pec-Deck Flys-3sets, 10reps Leg Extensions-3sets, 10reps Hamstring Curls-3set, 10reps Seated Calf Raises 2sets, 15reps Leg Raises-4sets, 25reps 15min-Cardio

Saturday: 45min-Cardio Ab Crunch-4sets, 25rep Twisted Hanging Leg Raises-3sets, 15rep Machine Crunch-2sets, 25rep Leg Raises-2sets, 25rep
 
rmorse;2066755; said:
Hey all.

I want muscles. I want to look good. Anyone know of where I can get a worksheet kinda deal on what to do? And don't say "go to the gym". I mean, come on. I know I have to do that. I don't know how though. I go to my school gym, and there are hundreds of machines. I don't know what to do.

So, does anyone have something that tells me: mon/wed/fri, do push ups/bench press/leg squats/whatever. tues/thurs, do whatever

Do you know what I mean?



What I really want is upper chest. I have little fat on me. I am mostly lanky. Any suggestions?
Click to expand...

if you want upper chest, I suggest doing a lot of bench press and incline bench press.

do a warm up of whatever you can bench press 10 to 15 reps. do this once or twice. then stretch. ALWAYS, ALWAYS stretch properly.

then do like 3 sets of what weight you can bench 5 times. and finish up with another 10 reps of the warm up weight.

after this work out, go work on your triceps. gaining strength and building mass on your triceps will help your bench routines. work on chest and backarm on mon, wed, fri

for tue thur and maybe sat, work on curls and abs.

that was my personal routine.
 
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