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BUILDING UPPER BODY MUSCLE Anonymous
6'0, 75kg, have 3-4 months this summer to get a bigger, more toned upper body, arms, back, chest, stomach, the whole thing. I can hit the gym 3-4 times a week. Basically just looking for advice on how to approach this in a manner that will build muscles the fastest. Should I drink protein supplements? Should I hit the gym in small intervals or a few large ones? What are the main weight exercises I should be doing? Should I go for pure anaerobic exercises or throw in some aerobic also? Basically I don't know much and need some basic advice from some of the more gym-savvy of you guys.
>> Anonymous
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Do this.

Whey protein shakes are fine for immediately after a workout, good way of getting a fast protein burst into you for muscle repair.
>> Anonymous
There really is no "quick" way to build muscle it all depends on how your body reacts to it just get in there and do some hard work
>> Anonymous
There's a lot of opposing schools of thought on what is the "best" way to approach this, and I think you've not done yourself a favour by asking 4chan's /fit/ board since if qualified biochemists have trouble agreeing over a consensus I don't see how any of us are any better, but I'll point you in (a) direction.

3-4 times a week is fine, anything more than that could result in slower gains due to inability to recover sufficiently. You want to be hitting all the major muscle groups and doing exercises called "compound exercises". That means squatting, deadlifting, pull/chin ups, bench press, all that kind of thing, perhaps interspersed with some isolation movements if you want.

If you don't know the meaning of something, use google and a dictionary. Go to www.t-nation.com and read some of the articles there, but remember that there's no "best" way to do it.

Protein supplements are an option, not necessary but much more convenient, potentially cost-effective and will help you achieve your goals faster. Just be sure you buy into a trustworthy brand and go for a blend of proteins, not just whey on its own.

You can do cardio if you want, but the main idea is to remain in a calorie surplus, so cardio would mean that you would have to eat more in order to remain in that surplus. Try to go for 1 g of protein per lb of body weight, maybe 1.5g if you think you can stomach it.

All I can say is take everything you read with a grain of salt and do some independent research. Good luck at any rate.
>> Anonymous
http://forum.bodybuilding.com/showthread.php?t=998224
>> Anonymous
>>185168

Thanks for your advice man, I think I will follow>>185206
as it seems to be pretty tried and tested, and see how it goes. I didn't know diet was SO important in weight gaining actually (stupid, I know), last summer when I was working out I saw some moderate gain after a month or two, but not enough to satisfy me, and now I think about it, it was probably due to my poor diet. This time round I'm gonna set myself a strict diet, and hopefully I'll be looking buff enough by the time I hit uni to hit up some hot frat girls.