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1/24/2015 1:30:07 AM
33
Tips for building up muscle strength in gym
I only get to visit the gym for about an hour at a time, twice a week tops.
A do a lot of cardio stuff outside, so I just wanna focus on muscle strength, and make the best use of my time their. I'm not into bulking or anything like that.
So, any ideas?
Anyone?
Pls
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1) Take some LSD 2) Snort some M 3) Hit the gym. You'll become addicted to it, after you work out for five hours without feeling anything.
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Never over do protein, your body will convert excess protein to fat. Get on a strict calorie diet according to your level of activity. Drink one of those shots of caffeine before you start, if you're sensitive to caffeine: drink half a shot. Caffeine increases athletic stamina, take advantage of it. Repeat this three times Stretch before you start; One minute jump-rope One minute wall-sitting One minute pull-ups One minute six inches up One minute plank Thirty seconds to one minute off Continue with your regular gym routine.
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2 отв.1) no cardio 2) skip leg day 3) flex in the mirror 4) gel up hair 5) tan 6) profit
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2 отв.Someone else suggested bodybuilding.com, Good place for resources. Just remember what you're goal is. You say not to get bulky (which requires [i]lots[/i] of macro nutrition and [i]lots[/i] of time), and just strength. Do you mean functional strength (for everyday activities), endurance strength (not lifting anything too heavy but being able to do it for a long time), or raw strength (moving something really heavy, but only briefly)? 'Cuz you can try to train all of them, but usually only get middling results. Better to focus on the one that you want/need. Also (and you can do this at home or outside) I recommend stretching or yoga for flexibility. It's really helpful.
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You're not getting shit twice a week . Try 4-5 days
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You fap duh. You get muscle strength while fapping. Learn from the master 💪
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5 отв.Изменено (NinjaFace999): 1/25/2015 7:07:32 AMHey man, im on the varsity track team for my school, and we get into the weight room every other day for training. The way we do it is we start with powerclean (do 80% of your max, thats the key weight in order to build miscle, not define it), and do 4 reps of 5. Then we go to squat (again, 80% of your max) and do 4 reps of 5. Then we do dumbbell workouts (anything with a dumbbell works, but here you want to be going for speed in your repititions, my favorite is when you go into a squat position with the dumbbell on the ground in between you legs, and you draw the dumbbell up through the center of your body, then above your head, all while exploding through your legs), then go to bench with the 80% max, 4 reps of 5, then finally we use row machines and medicine balls to increase core strength and running form. And its all done within 45 minutes, every time. Then we throw in resistance training in the end, if coach tells us to. It works wonders, man. If you have any questions, feel free to ask.
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Watch the girls on the running machines
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2 отв.Lift up heavy things and then put them down.
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Lift the weights
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4 отв.Do you want higher muscular perseverance or higher muscle power?
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[i]Resist the gravitational forcing of specific objects and mechanical systems. For maximum effectiveness use several different limbs in the process.[/i]
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1 ответBuild muscle, don't not build muscle.
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i have great leg strength. gotta thank my workout plan.
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I say, start with pushups and pull ups and try to go out running every evening (as often as you can) After about two months of getting ready like this, hit the gym. Start with not so heavy set of weights. I say 8kg curl is absolute max. Aim for 5kg at the start. Also, watch you diet. You will need to eat smaller portions more often. Do not starve yourself and don't eat too much either.
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Two hours per week, really? If you're going to the gym twice a week you better not rest between sets! Unless you're doing hard-core maddafakka crossfit you ain't going nowhere with your two hours a week.
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Изменено (DeterrentGem27): 1/24/2015 3:22:19 PMFirst, if you aren't trying to bulk, don't listen to half these people and cut out cardio. It's an important part of the gym that must meat heads don't like because you can't get huge while doing it. Second, try to incorporate a work out that hits multiple muscle groups a day. You should hit every muscle group at least once per week if you want to stay balanced. Third, switch between oblique and ab work every day (Monday abs, Tuesday obliques, Wednesday abs, etc.). Finally, you should hit the gym five days a week with lighter cardio, with the sixth day heavier cardio and your core (abs or obliques not both),and the seventh as pure rest. O and as someone else said get plenty of protein and don't binge eat. [spoiler]I know you say you can only go twice a week but if you really want results the 6 day plan works best[/spoiler]
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Dead lifts, bench press, squats, presses, pulls, and flies.
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I start with pull-downs, chest-pull thingys and curls, then I run for a mile, then I do pull ups and sit ups and play some basketball, then more curls/pull downs/ chest pulls.
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6 отв.You need to hit your major muscle groups the hardest. Legs (priority), Chest, and Back. Your shoulders will get fairly worked with chest, as will triceps, and your biceps will get worked with back. A solid leg workout will also work your core (which is fundamental for true strength) and various other muscles. It would be nice if you had more days to work out, but since you don't, I wouldn't focus on them. First set of each muscle group do around 16-20 reps. After that, hit it hard and heavy with no more than 5-8 reps. 4 would be ideal...but only if you're hitting muscle failure in the 4th rep. Focus on the big exercises: Legs - Squats/Deadlifts/Weighted Lunges Chest - Incline Press/Flat Press/Decline Back - Pull-ups/Lat Pull-Downs/Rows/Rear Delt Take a minute or two between each set to regain your ATP (Google it...I don't have time to explain it) Most importantly, you can lift all you want, but if you're not taking enough protein (the building block of muscle) you won't have serious gains. Shoot for 1-1.5 grams per pound of body weight. Stop the cardio! Cardio makes you fat. High intensity intervals is what you need. It's like strength cardio. Hope that helps. I'm heading to the gym now. Back Day.
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Изменено (Zonda): 1/24/2015 10:25:04 AMTL;DR in spoiler[spoiler]From what I understand (this may be inaccurate) but doing repeats of 5 with a heavier weight (e.g what you max out at 6-10 reps on) is helpful for increasing muscle mass, and doing repeats of 20 with an intermediate weight (25-30 RM) is helpful for toning. Similar to you, I use the Gym 2-3 times a week, but contrary to what most people do, I have all of my sets in one day, so I do the same thing twice or thrice a week. I'd recommend performing your exercises unweighted with the assistance of a spotter to help get your technique right, so you can prevent injury. Also, doing at least 4 weeks of body-weighted exercise (e.g push-ups, unweighted wall-sits, etc) will further help prevent injury. I would also do some light stretching before and after, as well as a short walk to warm up and cool down. My program at the gym looks like this (yes, I don't do huge weights so no need to remark on how you can bench 150 kg, because it doesn't make you special): -20 x bench press 25 kg -1:45 Side plank holding 5 kg weight in raised hand, each side -20 x Stomach Crunches with 10 kg weight -20 x Unweighted Chin-ups Repeat once before continuing with next set -1:45 Wall-Sit w/ 10 kg weight -20 x Squats w/ 30 kg weight -20 x Single-calf raises with 10 kg weight -5 x Single-leg squats w/15 kg weight Repeat once before continuing Etc. That's not my exact program, but you get the idea. I try to avoid doing weights towards my max as my family has a history with Joint issues, and because I'm not interested in max strength. If you can, have something to eat less within 15 minutes of exercising (Roast Beef rolls are my favourite) and try to fit 20 minutes of light swimming in, to aid recovery. I can't stress enough how important it is to have good muscle recovery. Also try to make it fun so you don't burn your motivation out quickly. Be patient, as improvement will take time. [/spoiler] We're all different, so before you criticise my style of doing it, note that it's simply how I do gym, I'm not forcing on you the idea of incorporating Legs, Core and Upper-body in the same set. It's just what works for me. Same with the lower weight high reps thing.
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4 отв.Lest weight more reps per set
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2 отв.If you're going for full mass/strength cardio will eat up your gains
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Don't skip leg day [spoiler]lmao[/spoiler]
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Ditch the weights, [url=https://www.youtube.com/watch?v=pfsTKfUT-RQ]bodyweight[/url] is where it's at.
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I once ate what I called a "protein clump" which was made of a mashed up sausage, 3 eggs and 3 pieces of sliced beef that I smushed together and cooked on a sandwich grill. The moral of the story is eat lots and lots of steak and do 150, 000 pushups every morning.
