Quad Bicycle

What is the best work out to build muscle?

I have access to tricep,bicep,quad,chest,ab,calf,and every other machine you can think of. dumb bells, bench, incline bench, squat, tred mills bicycles and pretty much every thing you can think of. I just dont know what a good work out would be and how many reps or how many times a week I should work out. I want to get big

You should start with a good nutrition program. Buy a good Protein powder that you can drink with milk or water, you will have to get a big tube for the amount you will have to use. You will have to drink more than 8 glasses of water a day on top of all the protein shakes. You will have a shake in the morning, 30-40 grams, plus vitamins, another shake every 3 hours after that and 1 before bed, average 4-5 a day. That right there is 150 grams in protein plus all the meat you will have to eat, chicken, turkey, lean red meat. You will have to have some carbs with every shake, oats and stuff like that. It will be very hard for you to get used to this diet, but you will have more energy, and everything you need to build muscle.

You need to workout 5-6 days a week on, 1 hour daily plus a little cardio to train the heart and keep your cardiovascular system working good. You should split the session into 2 body parts; example: chest and back, alternate which one you start with every workout. Bi’s and Tris, legs, and shoulders with abs. If there is one day where you feel you are not completely recovered, move on to the next body part, never train if you are sore! Listen to your body.

You will have to do sets of 3-4 with no more than 8 reps per set using as much weight as needed to be struggling on your last rep on your last set. When that gets easy, move up in weight. Do 3-4 excerises per body part and give yourself 1 minute of rest in between sets.

With this training regime, diet and focus all where they need to be, you only need 1 more thing….SLEEP!!!!! You must be able to sleep 7-8 hours per night and dedicate yourself to good rest. It is absoloutly counter-productive for you to eat tonnes of clean calories, bust your balls lifting weights and not give your body the time it needs to build the muscle you so desire!

Training natural or on the juice, follow these requirements.

You need to buy the Encylopedia of bodybuilding by Arnold, dead serious, I bought this book and read all 800 pages in 1 10 hour sitting and it was so informative. Do yourself the favour and you will get the look you are dreaming of.

Let the mirrior be your honest judge, it doesn’t lie.

Plus, I won’t charge you for the knowledge, because you can buy Arnolds book and you will never have to ask this question again.

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