how to gain muscles???

[LujEmorej]

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guys, i need your inputs... i am currently more or less 120lbs but i want to gain weight but ako ganahan is kana muscles di fats. unsa inyo ma suggest na ako buhaton?

[wrongnike]

go to gym.

[thaDUKE]

workout
more protein intake

[CaseyR.]

^exactly. Gym ra bro, then take supplements para naay results.

[pugak_79]

heavier weights at lower reps + high protein diet/shake

[Onins]

ayaw sad ng gym ra hehehe. Maski pa didto ka matulog sa gym ug walay kaon dili jud ka mudako. Ang sa gym is stimulate imong muscles BUT if dili ka mukaon ang imong muscle igo lang na stimulate dili na mudako. Eat lean meat!

[haroldjizdeortega]

mga macho!!!!

[CaseyR.]

ayaw sad ng gym ra hehehe. Maski pa didto ka matulog sa gym ug walay kaon dili jud ka mudako. Ang sa gym is stimulate imong muscles BUT if dili ka mukaon ang imong muscle igo lang na stimulate dili na mudako. Eat lean meat!

exactly bro.

[JedDaIron]

*Follow a beginners bodybuilding program

*Eat at least 0.8 grams of protein per lb of body weight and 3 grams of carbs per lb of body weight and 0.3 grams of fat per lb of body weight

*Sleep at least 8 hours. You dont grow inside the gym, you grow outside.

*Supplements are there to supplement, dont buy the hype. Just pick the basics and your good to go for recovery. But if you have the cash then buy a little more but food > supplements

*Protein rich foods:
chicken(breasts)
pork
beef
fish

*Carb rich foods:
Oats
Rice
Potatoes
Yams
Pasta
Grits

*Fat rich food(healthy fats)
olive oil
flaxseed oil
fish oil
almonds or nuts in general
natural peanut butter(but since you only weigh 120 lbs get regular pb)



results are guaranteed as long as you follow the rules in gaining muscle mass..heres a sample program that fits for beginners

Week 1
Monday:Chest/Triceps
Flat Barbell Bench Press:5x3
Incline Dumbell Bench Press:5x3
Incline Dumbell Flyes:5x3
Overhead Dumbell Extension:5x3
Tricep Pushdowns:5x3

Tuesday:Back/Biceps
Bent Over Barbell Rows:5x3
Lat Pulldowns:5x3
One-arm Dumbell Rows:5x3
Deadlifts:5x1
Barbell Curls:5x3
Alternating Dumbell Curls:5x3

Wednesday:Rest

Thursday:Legs
Squats:5x3
Leg Press:5x3
Stiff-legged deadifts:5x3
Lying Hamstring Curl:5x3
Calf Raise Machine:12x3

Friday:Shoulders/Traps
Standing Barbell Military Press:5x3
Dumbell Side Laterals:5x3
Rear Delt Flyes:5x3
Dumbell Front Raises:5x3
Barbell Shrugs:5x3

Week 2
*increase reps to 8. Except for calf raises

week 3
*do the same rep scheme in week 1 but increase weight by 10 lbs on barbell and 5 lbs on dumbell


etc...







*START WITH LIGHT WEIGHTS(BUT NOT SUPER LIGHT) AND GET USED TO THE EXERCISES

AND REMEMBER NEVER SACRIFICE FORM FOR WEIGHT..PERFECT FORM ALWAYS!













THAT IS ALL

[haroldjizdeortega]

unsay meaning anang 5X3 fafi?