Workout/Muscle building?
Hi!
Im a bit of a newbie to working out as far as weights and muscle training. I have a few questions to ask. first let me tell you about myself…im sixteen, 5′11”, and weight about 140lbs. I try to keep in relatively good shape, and start out most of my workouts with a mile jog. I workout in a private gym at a country club. it had pretty basic equipment. It has dumbells but no bench press. It is mostly machines, not free weights(bicep/tricep curl machines, chest press, pulldown bar, etc.) so a few questions for you
1. what is a good general workout program for me to help me safely but quickly gain muscle mass?
2. Is it unsafe to work the same group of muscles(i.e. arms) everyday?
3. Will weigh(sp?) protein help me quickly build mass? Because i have a big tub of the vanilla flavored powder kind.
4. if it is good for helping build mass whats the best/easiest way to eat it everyday(shake/smoothie?)
THANKS!
If possible I would switch to a better gym with some more free weights and a bench. Bench pressing really is the best way to workout your chest.
1. I wouldn’t recommend running before lifting weights because it can leave you tired and energyless for your lifting, however if you still feel energetic after your run then go ahead with it. Try lifting weights 3 days a week, or every other day: Chest/Triceps, Back/Biceps, Shoulders/Legs. As for abs, do those every other day.
2. Yes, it is unsafe the work the same muscle ever day. Lifting weights creates tears in your muscles, they regrow bigger and stronger when you rest. No rest, no gain. It’s best to wait 2 days before working out the same muscle again. Also, don’t lift weights for more than an hour, if you do you risk over training or else you aren’t using enough weight or else you have to make you workouts more intense.
3. Yes, Protein is needed to help rebuild your muscles, if you’re trying to build muscle it is best to try and get at least your body weight in grams of protein(preferably more) a day. Whey protein is really helpful for reaching that amount of protein.
4. This really comes down to preference of taste. My friend likes to mix his up with some recipes like gatorade and fruit since he doesn’t like the taste of his protein mix. I just take my protein shakes with milk and think it tastes good.
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