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Anonymous
If you want to gain muscle mass, I'll post this again:
Your weight lifting routine will consist of 5 sets, 5 reps each. When I say 5 reps, that doesn't mean stop at 5. It means that if you're able to do more than 7 full reps with the amount of weight you have on, then it's not enough. Add more for the next set. If you can't do at least 3, then you need to take some off for the next set. You want to aim for your fifth rep to be the last you can do for that set.
For your chest, butterflies and bench presses.
For your arms, do curls for your biceps (barbells for both and dumbells for each arm if you feel they're unbalanced). You can do tricep excercises by find a machine where you pull a bar or a rope downward which pulls weights up. Rig one up yourself if you have to. Keep your elbows locked at your side though for both excercises, or else you're working the wrong muscles.
Do some rows or deadlifts for your back. That's an important part of your body.
Always do squats for your legs, I'm sure there are plenty of people here willing to explain those if necessary.
There are some lifts for shoulders too, but I'm trying to find a good one right now. I haven't found one I like yet.
Of course, each of these muscles has more than one lift you can use, I just gave you the basics. The internet has all the answers you need.
Couple that regimen with a large boost in protein intake, and you will see muscle mass grow. Rather quickly too I might add.
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