For those who have or do work out...

I am 5'7" and 130 lbs. I used to work out when i wrestled but because of weight-loss dieting I did not actually gain any muscle mass.

I just started again and after lifting a few times my arms have actually gotten smaller, and the small amount of muscle i had acutally shrunk and is not as hard as it used to be.

What would you suggest as a rigorous muscle building routines.. and dieting suggestions for large muscle gain?

Thanks

 

u need protein and lift heavier weights

 

Like he said you need to get more protein in you. And as for your muscles shrinking you need to keep the workout up consistantly. Theres too much to explain in here, PM me and I'll give you all the details.

 

You're more than likely building lean muscle. You need to change up your lifting methods. Like what was stated before, lift heavier weights, less reps, eat more protein, etc..

I wish I could say I have that problem, but I actually have to be careful when I lift weights because I'll gain muscle like crazy. I gained .5" without even lifting weights, it's weird.. the crappy part is I have a slow metabolism. :happysad:

 

eay all day everyday (work vigorously) with some protien and good dietary supplements... creatine is good too a half hour before workouts.. juss a teaspoon...

 

eat chicken and tuna like your life depended on it. eat after you work out. eat between meals. just eat healthy food.

and lift like never before. i did it and gained 30 pounds in a year, which was kinda hard for me to do. but then i also did it without help from taking any supplements. so for me, that's hardcore style. haha

oh yea, dont forget to eat.

 

fat does not = muscle

 

Actually it's not true, it can harm you though. You can work out an area of muscles by lifting weight and try to increase the wieght by 10-20% on each of your next reps. After that, let that area of muscles rest for at least 24-48 hrs before start training again. Within that time, you can start to train on other area.

for example:

Monday: Upper muscles: shoulder, biceps, triceps, chest, and forearm
Tues: Mid section: Abs, hips, back
Wed: Lower: Leg muscles

Take good supplements when you're working out, preferably proteins.

Taking 24-48 hrs break will allow your muscle to rest and absorb those nutrients that you took and develop better.

 

Go on the KFC/Krispy Kreme diet. :goodjob:

 

seeing how i have 2 more weeks to reach my goal of gaining 5 lbs. ive started my eggs, tuna, bread, twinkies portion of the diet :happysad: