How to build muscle? ?

Question

Just returned from holiday and have decided that I want to build a better body for next year.

Currently I am around 6ft, and quite thin, this is how my whole family are tall and slim naturally.

Anyway I want to build that 'beach body' look with a good chest, six pack, nice biceps, shoulders, and triceps, and good leg and back muscles, think thats all the main ones.

Just basically an all round nicely toned body that looks good.

Have got gym access and ideally would not want to go more than 3 times a week preferably 2, but 3 I could do. Also have free weights at home that I could use.

So what I want is a program really of how to do it, what I should do each day in the gym, how many reps and sets and how heavy it should be for me.

Thanks

Answer 1

Best Answer - Chosen by Voters

sleep with strawberry ice cream in your nose

Answer 2

Diet is going to be 60% of how much muscle you build. You need to buy protein isolate from the health food store and eat 1.5 grams of protein per lb of body weight and the more weight you gain, the more protein you will need to eat.

Further, don't do any exercise which you can do more than 8 reps ever as you want to build size and not endurance muscles and if you can do more than 8 reps, it will be difficult for you to put on the proper size.

Answer 3

chest, six pack, nice biceps, shoulders, and triceps,

chest- bench press, 3 sets 8-12 reps
for six pack- crunches, 3 sets 10-20 reps
biceps- curly bar, dumbell pull- 3 setes 8-12 reps
shoulders- put two dumbells in your hand and lift your shoulder up- 3 sets 8-12 reps

PUSH UPS! 3 sets 8-12 reps.

eat a lot of protein and less fat, go to the gym at leas 3 time a week for 2 hours, RUN its good in the army they don't got weights and most of them get " buff ". if you really want this then you'll want to do it.

Answer 4

You definitely need a professional to start you off. Nobody can readily tell you the right techniques and exercises you should do, nor how you should eat. Although you could extensively research reliable fitness and diet websites, this would take you hours and hours on end to possess any proper information to adequately take into practice. Take the easy and logical route. Save time, energy, and potentially dangerous mistakes. Spare some dimes for a few priceless lessons with a good personal trainer who will take you through all of it, and get you into a good diet and exercise program.

Answer 5

I think it's better first feed up your thin body in order to form a good looking muscles...
Eat foods which have more carbs and protein...
Just take it easy time to time because you're only a thin...
Make sure if you are really ready to go to the GYM...

Give 1 day after GYM...
Sleep early...

Answer 6

exercise the muscles you want to improve.google it. abdominal exercises,tricep eercises etc.dont have to pay for a gym.

Answer 7

If you want to build muscle and get a beautiful body, then here is an awesome site that will absolutely help you out...

http://truthaboutabs.com

Enjoy!

AviB

Answer 8

If you want muscles then you can always weightlift to build muscles or go to the gym.

Answer 9

exercise, lift weights, drinks lots of milk and eat protein, and if u have free time around the house, walk or bike to places

Answer 10

Exercise and eat lots of protein.

Answer 11

work out one muscle every day
you wont stay the same weight though you'll put on a bit of weight

Answer 12

go to the gym and lift everyday =)

Answer 13

eat more mussels. haha later~

Answer 14

Drink lots of Ensure and work out - otherwise, ask your gym trainer.

Answer 15

exercise in a gym regularly

Answer 16

okay well i don't know if you're interested in running at all, but running will tone your leg muscles incredibly. if you're not interested in running/jogging, you can replace it with bike riding or power walk. the amount of time you run for is up to you and your fitness level determines that.

monday- run, go to gym
tuesday - run
wednesday - run
thursday - run, go to gym
friday - run
saturday - run, go to gym
sunday - rest so that your muscles can repair

when you're at the gym, i recommend -

a warm up on the treadmill (jog about .75 miles)
stretch
ab machine
bieceps machine
tripceps machine
quadriceps machine
hamstrings machine
calves machine
^ 3 reps of 10 for all
then you can either run on the tred, use the eliptical, or lift some weights
stretch at the end

i really don't know how heavy it should be for you because i don't know how fit you are, but just try different weights, starting small, until you find one challenging on your muscles but you are able to pick up.