Guys, what's the best way to build muscle?

[Anonymous]

I have skinny arms and the average abdomen (slightly skinny-er), and want to know what the best way to build moderately sized abs and biceps is? Do you guys use weight protein stuff? And what is/was your routine and diet used to build muscle most effectively?

[MyNameIsJonas]

Diet and workout.

First off I have to tell you to work out EVERYTHING. If you workout every muscle your body will grow all around. Legs are important to because you have the most muscles in your legs and by working them you will release testorone and therefore grow.

I have big biceps but its from working all of my other muscles. My body is in a state where it tells itself "you have to be stronger in order to complete these workouts"

Ill give you some secrets about the bicep that a lot of people just don't know.

The bicep has two heads. The Long head witch runs along the bicep to the bottom and the short head witch gives you the peak at the top of your biceps.

Too get maxim grow make sure you work both heads. And exercise Like hammer curls or close grip E-z curls work the long head. Straight curls or dumbell curls work the top, short head.

Try this routine

3x12 dumbbell curls (6 per arm a set)

https://www.YouTube.com/watch?v=ZawrdYA0WXU

3x10 Close grip e-z curl using a preacher bench

https://www.YouTube.com/watch?v=UO42QygIJb4

Cable curls 3x10

https://www.YouTube.com/watch?v=kyyP5l8noSY

Pay attention to using proper form, and not cheating. Work out your legs and chest for maxim all around grow. Eat boiled eggs, tuna, or sardines. -All easy canned foods that you can whip up. Eat before and after workout. Also eat a lot of carbs rice, pasta, bread before and after workouts.

Don't work you biceps out more then 3 times a week when you star out. Working them two days in a row will case them to shrink and not heal properly. More is not better its quality.

[--phil--]

to build biceps you must lift weights and eat a lot of food. but I suggest you don't try and build just arms and abs as this will make you look funny. but eat carbs like lots of vegtables and fruit. meat also contains a lot of protein which will help you repair your muscles after you tear them, buy protein from a store whey protein is the best though. work out like 4 or 5 times a week work out your abs 2 or 3 times a week while working out other muscles such as shoulders,back,arms, and do cardio to get rid of any fat but don't do to much cardio as this will prevent you from gaining weight which you need to gain weight to build muslce.

[Anonymous]

The best way to build muscle is to make sure you reach your physical barriers before you hit your mental barriers.

Exercise and nutrition are both important, don't let anyone try to make you think one or the other is capable of compromise.

The body is not particularly efficient in storing protein for later use (as in when it rebuilds muscle tissue stronger after a workout). Therefore you have to have a steady intake of protein during your recovery phase, which is several days after the actual workout.

[WeaponZero]

Read the book "Starting Strength" by Mark Rippetoe. It's the muscle-building bible.

[kheserthorpe]

Starting strength is more a strength building bible. The hypertrophy/bodybuilding bible is probably arnolds book or some other one with 3482 different isolation exercises.

[palek]

The best way to build muscle is to get a job doing heavy manual labor. This way you not only build muscle mass, you also earn a living.

[Anonymous]

well do you want to be strong or look strong

[kheserthorpe]

He's asking about biceps. Guess.

[arashmenalagha]

hahhah it's look strong.

[Opinion Owner]

it is a logical question because each one is slightly different in the way you approach the training