gain muscle, asap lol

S

slim jim

0
hey everyone,
im male, 17 and live in london
i have recently joined a gym, where i do both cardio and all other body building machines, eg leg press. i want to gain muscle as quick as i can, and i have heard from a friend that its best not to train everyday,as it is more effective if u just train every other day.is this true? i have been going to the gym everyday (i find it very addicitive lol). i just wanted your help, if any one knows about this, that would be a great help, and could u also tell me any other tips on building fast and effectivly. thanks. any advice would be greatly appreciated!!!!
 
To build muscle you need a fw things:

- A surplus of calories (make the surplus from healthy foods though, not cake)

- Enough protein to build new muscles (protein drinks are a good way to increase calories and increase protein)

- Training everyday is not recommended. You need at least 1-2 rest days per week. And if you train legs today, you should not train them tomorrow

- Do minimum cardio. Your goal is to bulk up and you will need all the extra calories you can get.

- Don't start out lifting heavy if you are new to this. Be smart about it. Build a base of fitness first and then go for size. One thing you do not want to do is rush into this so you can gain size "fast" and injure yourself.

- Train with someone and always have a spotter.
 
cheers trainer lynn,
i dont go hardcore on the weights, i jus keep it low at the moment then work my way up.
thanks for the advice though i will use it to good use.
any other suggestions from people?
 
Definately read this! -
If you don't wanna do all the math from the first part of the article go but definately read all 3 articles in that series. ;)
 
thanks karl, the link was a good help.
im a total novice with everything to do with fitness, im not unfit, i just dont know much lool
i was wondering however, as im trying to build muscle fast, should i lose as much weight as i can? then build the muscle or both at the same time-which is what im doing at the moment. i just wondered, because if muscle definition is all about low body fat, should i be concentrating on cardio right now to reduce the overall body fat? then really work hard on the muscle machines, eg chest press.
any advice would really help because im such a fitness novice!!!
 
cardio isn't exactly the key to fat loss. A lot of it is diet (having a caloric deficit, which goes directly against a muscle gaining goal which needs a caloric surplus).

Only newcomers to fitness have a decent ability to both lose fat, while gaining muscle. After a few months though, things balance out and you really have to pick one or the other, or both will progress very slowly (since you'll be eating at maintenance calories to avoid fat gain, but you won't have much extra to build muscle).

Here's my stance. Losing fat weight is harder for most people than gaining muscle weight. If you're new, I would first focus on cleanin gup the diet, eating 5-6 times a day, and continuing with strength training and cardio, but done on alternating days, with 3-4 strength workouts per week. Start with whole body workouts, and after 2 months, adopt a 2 day split (upper body one day, lower another). You can probably stick to that split for 6 months before you'll be 'ready' for a 3 day split (push/pull/legs).

Cardio makes the heart strong, increases resting metabolism, and burns calories. Weight training builds up lean muscle mass, strength, and burns calories. Having more muscle means more calories are burned even when at rest, thus it increases resting metabolism too.

I would use NO MACHINES for now. stick to barbells and dumbbells for 90% of your exercises: bench presses, shoulder presses, curls, rowing, pull ups, tricep extensions, squats, deadlifts, etc. Make sure you get help on your form for squats and deadlifts, don't do both on the same day, and start with light weight...lower reps too. its better to get 6 reps on squats, than 8 reps where the last 2 reps aren't perfect form...you don't want a lower back injury.
 
thanks for the pointers mal, one more thing though, you was saying about splitting up my training,so one day do cardio and other day do strength. i understand this,but when im at the gym, i go on the eliptical/bike and other cardio's,then when i get off its sooooo tempting to go on strength machine. i know im supposed to split my traiing, but would it really make a big difference if i didnt split up the training. dont get me wrong- im a novice, and i know your right, but i really want to build muscle fast and lose some weight in order to get better definition. so if i dont split my training ,because im tempted to do strength, will this hamper my progress?

ps. i find it very boring when i jus do cardio work. i guess thats why i like strength training as well
 
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