Building muscle?

[fight_professor]

Guys, i recently joined the gym with the intention of building muscle. I am naturally a big framed guy (6ft/200lbs), and dont have too much of a gut or other gross things. Just a bit flabby across the board.

What is the best method for gaining muscle mass? diet? routines? areas of concentration?

best foods etc?

[angus the bull]

What do u want to kno... do u want us to give u some healthy food, or boxing routines?

[fight_professor]

Some workout routines and some healthy foods which aid muscle development would be awesome.

[dfwtx]

ill give you general and let people who know more about it than me give you some indepth stuff, but basically for diet, protein and complex carbs, and supplements once you've done your homework on them, and workouts, lifting for specific muscles, curls for biceps etc.

[DA1CATAS]

most people will give you correct information ....

Because actually this same thread has been made in many different ways and people have read the answers so much that everyone knows now...

All I will add is GET some running in there.. and listen to wha everyone else says.. almost everyone i mean.

[Clegg]

I spent a few years focusing on building muscle. This is what I would suggest:

Work each muscle once every seven days

I would advise a 3 day split, working back, legs and chest. Your triceps and front deltoids get a workout when you work your chest, your biceps get a workout when you do your back. They will not need anything more than that to grow for now.

Try to keep each workout to 30mins or so per muscle group.

The most common mistake people make is to over-train. If you feel rundown and tired out then you're doing too much. DOMS (delayed onset muscle soreness) is natural however, and will not be as bad after the first couple of weeks.

Don't neglect your legs or your back. Too many people only like to work the 'show off' muscles. Your progress will be limited if you do this.
It's more important to lift a smaller amount with perfect form than to lift a larger amount with sloppy form. The latter is also likely to cause an injury sooner or later.

If you get to the gym and are unsure about a certain lift or something like that, ask someone in the gym. As long as someone isn't in the middle of something they will probably be friendly. There was a guy at my old gym in his 70s who used to be a bodybuilder in the 1950s. Him and several other guys were helpful and friendly towards me. Even if everyone seems unfriendly there should be staff there who you can ask. On a related note, a training partner may help.

Genetics play a role. For me this means that my legs are naturally stronger and more muscular than my chest and will grow without me putting in too much hard work. Don't be too disappointed if this is the case. You can still get a great physique, even if it takes slightly longer than you'd like. At the same time don't be one of those people who doesn't eat correctly and then put your lack of progress down to 'bad genes'.

Try to do cardio about once a week. Aside from all the other health benefits, it will reduce the amount of rest time required between sets because it'll improve your stamina/endurance.

Also remember that diet is very important. Lots of complex carbs and lots of protein. Also make sure have a good amount of fruit and veg.

Supplements can help but only when combined with an already good routine and workout, not instead of one. I would also suggest not using any until you feel that you've reached a plateau, which shouldn't happen for several months at least if you're just getting started.

If you need any other help or something more detailed/specific just ask.

[Tenacious]

Eat small meals through out the day .. lean meats, whole grains, lots of water. dont skip breakfast.. stronglifts.com has a very simple strength training routine that consist of 3 times a week including squats, bench, overhead press, dead lift, barbell row, and dips/chin ups.. its a complete body work out. check it out.

[fight_professor]

Hey,

thanks for all the advice. Just got back from the gym, now have a routine established by my trainer and hope to go 4 days a week. (fri, sun, mon, wednesday).

My diet is usually pretty healthy, but I'll keep you guys posted.

[Detroit101]

Before you go to bed each night take this....

1500mg of Arginine pyrroglutamate
1500mg of L-Lysine
400mg of Vitamin B3 w/ naicin

You will have unlocked the mystery of Human Growth Hormone! These two simple amino acids taken in combination will target neurological receptors that send signals to the pituitary gland to release a huge spike of human growth factor 1.....and better yet you can purchase these terrible little banned substances at any health food store!!!!!!

I recommend you dont do this though.......

[Unanimous]

Before you go to bed each night take this....

..........

I recommend you dont do this though.......

Lol! Do this, don't do this!