I have found that a great starting point for you
food ratios for putting on muscle mass and not
gaining fat is 60 percent protein 15 percent carbs
and 25 percent fats. This is a great starting point
and you should make your adjustments from your carbs
Two hours in the gym is a bit much unless you are
doing your aerobic work too. Depending on what you
are doing, you may not be giving your muscles enough
time to rest between workouts. This will cause you
to over train and put a halt on your gains. You
should try to break up your workouts and concentrate
on the large muscle groups such as: legs, back and
On a three-day a week program, I would work legs and
shoulders one day, back and biceps another, chest
and triceps for the last workout. The days and order
you would choose to do them are solely up to you. I
like to do upper-lower-upper.
Do mass building exercise such as: squats,
dead-lifts, bench press, incline press, seated rows
and pull-ups. Do a good warm-up set. After you
warm-up, then pyramid up for four sets. On your
last two sets you should go heavy for at least six
good form reps. Donít worry about how much weight
you can lift. Make sure that the weight you are
lifting is heavy but comfortable and manageable for
you to lift. Six heavy reps with good strict form
is what is important.
You cannot sacrifice proper form for heavy weights.
Remember quality not quantity along with common
sense is what builds good muscle and prevents
injury. Change your workouts every four-to-six
weeks so that your muscles donít get used to the
same workout. Shocking the muscle like this will
also help it to grow.
Stay focused on your goal, eat well, train hard and
good luck achieving your Dream Body.
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