|
2005/05/02, 03:46 AM
To get best muscle gains....you should start doing full body workout...2-3 days a week as a complete beginner....to get bigger arms you need to get bigger all over...
do 3 sets of 10-15 reps...if you can do more than 15...increase weight...push yourself on very set...
Squats
Incline Bench Press
Deadlifts
Close Grip Bench Press
EZ-bar curls
Rows
Calf Raises
Pulldowns/Pull ups
Stiff Legged Deadlifts
Sitting Barbell Presses
Crunches
Eat bodyweight in protein...or abour about 1-1.2g of protein per lb....
Eat 3g of complex carbs per lb
Eat about 50g of healthy fats...
Try to aim at about 18 calories per lb to gain muscle
No junk food, no fried foods, no soda, (eat simple carbs like potatoes, pasta, white rice...with some meat right after workouts....all other times stick to complex carbs like yams, sweet potatoes, lentils, brown rice,etc)
try to avoid alcohol, no cigarettes,....no/or as little of weed as possible...
|
