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Building Muscle Mass Anonymous
God damn! Who here actually would like to build some muscle instead of loosing weight? I sure would!

ITT How to build muscles.
>> Anonymous
creatin seems to be what your lookin for
>> Anonymous
How much does it cost? How much do I need to take? Any side-effects? Is it better than whey protein?
>> Lil Dreamer !3GqYIJ3Obs!!FIK
>>3663
it is a supplement to whey protein, it doesn't replace it.
>> Anonymous
Creatine is great if you just want to bloat up your muscles with water and then fuck up your kidneys and liver. Your best bet is good old fashioned protein. Eat steak.
>> Anonymous
>>3631

Creatine doesn't directly build muscles faggot. and I would only recommend creatine for getting out of plateau. newbies can simply gain muscle by exercise and diet.

So the fastest way to increase muscle is by joining a gym or buy weights at home.

Eat non-processed and high protein foods like eggs, whey protein shake, lean meat.

drink lots of water and get adequate rest
>> Anonymous
Look up "N-Large2"
>> Anonymous
For weights, how much is a good weight to start with? 10lbs? 20lbs?

Also, how do I get stronger wrists?
>> Anonymous
Canned tuna is also very good - low calories and a huge amount of protein.
>> Lil Dreamer !3GqYIJ3Obs!!FIK
>>3690
the weights you start with is directly dependent on your natural strength.

and "strong wrist"? you mean you want to put a barbell ON them and use them to lift? i don't understand.
>> Anonymous
>>3674

Eggs are better actually, specifically egg whites.

Egg whites are basically pure protein and contain a huge number of different protein chains. Egg whites are the next best thing to breast milk.

That said, don't just eat egg whites, mix it up like you should with vegetables, have beans, steak, eggs, etc. so you get a really big variety.
>> Anonymous
tuna is very fat.
try other fish
>> Anonymous
>>3700
I have very thin wrists (I can easily wrap my middle fingers around them). They ache for a while after I do my bicep curls. I'm wondering if I'm doing them wrong or lifting the wrong kind of weights (I do 2 sets of 15 with 10lbs, then 1 set of 10 with 20lbs).
>> Anonymous
>>3767
built up your forearm.
>> Anonymous
>>3707

No it's not.

From a 100g can:
energy - 113 cal
protein - 27g
fat - 0.5g
>> Lil Dreamer !3GqYIJ3Obs!!FIK
>>3767
you can do wrist curls to strengthen your forearms, but as far as making your wrists bigger? i think your shit outta luck on that one. you may want to check your form if the pain in your wrists is very significant. it may be because you have poor form.
>> Anonymous
>>3780
those numbers are wrong.
Thuna is fat. Google it.
>> Anonymous
>>3674
>>3675
You anti-creatine faggots are faggots. Creatine can help everyone. Its found naturally in meat. If someone doesnt enough meat, they need another source of it.

Yes creatine can make you hold onto water, but it also can help build more muscle. Clinically proven again and again at every level of the sport. I'll agree that newbies don't need it though.

>>3421
Consume 1-1.5 grams of protein per pound of body weight. Consume more calories than you expend. If you're thin now, probably like 3000 or so calories will be good.

Lift HEAVY. That is the key. No pussyfooting around the gym. Get a spotter or use machines. Aim for 8-10 reps for 3 sets, do 6 exercises a day. 3-5 days a week.

As for the faggots who will soon say "now, lower reps like 4-6" that isn't necessary. I've been lifting for like 5 years and pretty much all the info out there says 8-12 reps is golden for all goals.
>> Anonymous
>>3809
Tuna has fat, yes. It is Omega-3 fatty acids. It has low fat compared to its protein. It is the perfect muscle building food.

Mercury level hype is overblown. It is not dangerous. Anyone on this board over 140lbs (male) can be eating tuna like 5 times a week and never see a damn side effect.

True Fact - the Japanese have what some consider "unsafe levels" of Mercury in the blood and are fine, in fact, healthier than most Americans. Also, the FDA allotted amount of Mercury in the blood is several hundred percent higher than the advertised number, which is actually from the EPA.

http://fishscam.com/

Fish is good for you, fucking period.
>> Anonymous
>>3809

Sorry, but they're the FIGURES ON THE BACK OF THE FUCKING CAN.
>> Anonymous
Alright. Basic things to remember.

1) Lifts that involve several major and minor muscle groups are the best way to begin building; these are compound lifts.

2) Avoid machines, which tend to isolate areas and often employ unnatural movement.

3) All major exercises are illustrated here. http://www.exrx.net/

4) Most exercises require three to five sets of six to twelve reps, increasing the weight adequately with each set. If you think you could do two or more reps after the weight you just did on the last set, up the weight appropriately.

5) Practice good form. Maintain good form. If you are not doing reps in the correct method, stop your set. Lower the weight. Try again.
>> Anonymous
6) Eat. Whey powder, mixed into water or milk is a useful supplement. Chicken, egg whites and all fish are other good sources of protein. BUT: the right amount of vegetables, fruit and carbs are essential in the actual absorption and synthesis of the protein. Training with a crappy diet and supplements is not enough.

7) Organise a weekly routine. A simple three day a week routine with one rest day in between sessions is the most effective way to go about it. Each day should focus on exercises with different movements. For example, pullups and rows can be done on the same day. They are pulling movements and focus on the back.

Have a seperate day where the chest and delts are worked. e.g. bench press and military press. Pushing movements.

Most importantly, the leg day. Do squats. Best exercise you can do. Not training the legs is a crime in terms of building.

8) Something hurting in a way it shouldn't be? Stop exercising that area until it's healed. No questions. Common injuries are those to the knees and shoulders, though ligament and tendon pulls/tears can occur in several places.

9) If you're too poor to afford equipment or gym membership, do bodyweight exercises. Pullups, chinups, pressups etc. Dumbbells are usually reasonably priced. Get a spotter to make sure you don't drop a dumbbell on your face midway through your set.

10) If you want to lose fat and gain muscle, do it in seasons. It's more practical to weightlift and THEN trim bodyfat in blocks of at least three months.
>> Anonymous
>>3811
oh no... one day into /fit/ and it already has its own Porta-Pros
>> Anonymous
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>>3767
You're issue isn't so much with muscle as tendons/ligaments. Assuming you are the typical 4channer who has never lifted anything heavier than a 44 oz. soda, you likely have very weak tendons/ligaments from lack of use. Your options to help the pain are either bionic replacements or simply gritting your teeth and letting the tissue get stronger.

tl;dr take it like a man shorty.
>> Anonymous
Assuming you just want to get bigger and look ripped. Here's what I'd say. Eat a lot of calories(a lot of protein), lift, and choose the cardio setting on your treadmill and go for 20+ minutes.

Supplements you'll need(not including protein):
Dianabol
Enanthate
Tribulus
Milk Thistle
Hawthorn Berry Syrup
(cycle for 3-4 weeks)

Then take:
Clomid
Nolvadex
Tribulus
Milk Thistle
Hawthorn Berry Syrup
(4-5 weeks)

Then take:
Milk Thistle
Hawthorn Berry Syrup
Creatine of your choice.