In this Instructable, I take you through one of the processes of gaining muscle mass (there are many). This method involves resistance (weight) training and nutrition. This style is termed "Natural Bodybuilding" because of the fact that it doesn't involve supplements of any kind (i.e. anything recommended in the nutrition section can be found at any normal grocery store).
First and foremost I'd like to stress the importance of safety for people ready to begin a training program. As with any form of exercise, it is greatly advised to consult with a doctor in order to ensure your safety while putting your body under new (and tougher) conditions.
With that said, congratulations on having this much drive to begin a training regimen, and let's begin.
First and foremost I'd like to stress the importance of safety for people ready to begin a training program. As with any form of exercise, it is greatly advised to consult with a doctor in order to ensure your safety while putting your body under new (and tougher) conditions.
With that said, congratulations on having this much drive to begin a training regimen, and let's begin.
Remove these ads by
Signing UpStep 1: Knowledge is Power
This is by far the most important information in this Instructable:
You know your body better than anyone else
and
Every body is different
I would recommend strongly against taking any one source of information as truth (including this Instructable!). What works for some other people may not work for you. Self-knowledge is VERY valuable when you are working out. Much of the time that building muscle and strength is used figuring what works for you. As you advance in your training, you will learn more and more about your body, its strengths and weaknesses and how it will respond to different exercises, weights, rest periods, and other variables.
I would recommend having (or acquiring) some knowledge on nutrition, anatomy, and resistance training in general. These can be found in workout manuals (big books which look like telephone books). These are good for reference and getting new ideas for different workouts and exercises to put in your routine.
You know your body better than anyone else
and
Every body is different
I would recommend strongly against taking any one source of information as truth (including this Instructable!). What works for some other people may not work for you. Self-knowledge is VERY valuable when you are working out. Much of the time that building muscle and strength is used figuring what works for you. As you advance in your training, you will learn more and more about your body, its strengths and weaknesses and how it will respond to different exercises, weights, rest periods, and other variables.
I would recommend having (or acquiring) some knowledge on nutrition, anatomy, and resistance training in general. These can be found in workout manuals (big books which look like telephone books). These are good for reference and getting new ideas for different workouts and exercises to put in your routine.
Visit Our Store »
Go Pro Today »
Lions in the wild sprint before they kill their prey, then eat a huge meal of protein, followed of course by a nap.
Any health report you read will say this, just using more words and science jargon.
I also would consider switching the fat free and whole milk so that you are not blunting the insulin surge brought on by the sugar in the milk with the fat from the whole milk on days you train. This is in theory, because the insulin surge helps push nutrients/protein into your starving/broken down muscles and aids in protein synthesis.
Also, it is a mistake to directly apply the habits of animals to human beings. Animals can be a great reference point for the study of behavior but don't forget the complexity man.
That's why many weight lifters drink protein shakes or eat lots of egg whites. An easy way to get more calories without buying nutritional supplements is to drink milk. You can buy a gallon of milk for $3-4. A gallon of milk is 16 servings at 120 calories each = 2000 calories. If you drink 2 additional gallons of milk a week, you can gain about 1 pound a week.
One thing of utmost importance is form. Maintaining good form not only prevents injury but prevents other muscle groups being pulled in other than the one you are focusing on.
WHY do I know these things?
WoW=Red monster who will attack no matter what
Runescape=a monster more than your level divided by two that will attack you without pause
Lineage&most other games=same as wow lol
I AM A GEEK _
I have a lot of work on my plate right now but check back, I'll add pages about legs and abs by Wednesday. Recipes maybe sometime in the near future too.
I'm studying in Denmark, by the way.
=]