FitnessChicks No Fail Ways to Gain Muscle this winter

[archive_FitnessChick]

1. Incorporate Compound Movements into your workout----nothing packs on the mass better then the good old fashioned squat, bench press, and deadlift.

2.Eat to grow....Protein Protein Protein....Cannot stress it enough---1.5 to 2 grams of protein per pound of bodyweight....got to get it...Consume at least 2000 calories a day----Do not be afraid to gain a few extra pounds---when you diet down you will shed those few extra pounds to reveal muscle!!!!

3. Drink plenty of water....you need to digest that protein---not to mention help your bodily functions work properly----this means drinking at least 1 gallon of water daily----buy a gallon & make sure by the end of the day you finish it at least once!!!

4. Don't try to stay lean & put on muscle at the same time---its an oxymoron----can't be done....
gain the muscle & worry about the diet later (as I said in #2)

5.Try to do more freeweight exercises and less machines----machines are great for really isolating a muscle, however, when trying to pack on the mass, freeweights work better, usually working multiple muscles, & often requiring stablizer muscles to work.

6. Use some basic supplements---a good multi-vitamin, multi-mineral, bcaa's, flax seed oil, creatine, and mrp's will all benefit you...{and of course, gear if you so wish [img]/infopop/emoticons/icon_wink.gif[/img]... }

7. Get your sleep----sleep is vital to recovery & growth.....get your 8 hours!!!!!!

8. Use progressive resistance---don't be afraid to pick up a weight that is heavier then you have ever done for fear of failure or belief you will only get 1-2 reps out....give your body a feel for the weight & before you know it, it will move a lot easier.....same goes for your starting sets---if you started with 15 lb. dmblls last week, try starting with 20's this week---so what if you get less reps----you will grow from muscle stimulation, not amount of reps!

9. Shock your body---switch up your split, your order of exrecises, your specific exercises if you dont do it already....if you do, throw in supersets, giant sets, drop sets, negatives etc....

10. Keep a workout log----this way you can look back & see what works(or doesnt work)for you...In it mark your weight & b.f. levels when you get them checked...In mine I also keep track of what supplements I am taking at the current time, and anything else that is significant to my training & performance....

Follow these simple steps & this winter you should be able to put on some good quality mass!!

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[Decaman]

Good post!




I AM DECAMAN-DAMN GOOD TO BE ME!

[Blackhaus1]

Nice Post FC...<virtual pat on the back> [img]/infopop/emoticons/icon_biggrin.gif[/img]

[archive_Iron God]

[img]/infopop/emoticons/icon_smile.gif[/img]

....but I won't get TOO BIG, will I?!

hehe

[archive_FitnessChick]

only if you keep training with me....hehe [img]/infopop/emoticons/icon_eek.gif[/img]

HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA!

[PQ]

Good info like this doesn't need to get lost in the ass end of the archives...

Anyone have any other suggestions?

	ASS Nelson Montana

[archive_NubianBeauty]

In my thick GA drawl Don'tchathinkshecoveredemall?

I'll add just one... DO NOT BE AFRAID OF CARBS!! Damn this one really irks me! Sooooo many people have jumped on the no carb bandwagon! Carbs are necessary and just like everything else in life moderation is the key!

[prima]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by FitnessChick:
only if you keep training with me....hehe /infopop/emoticons/icon_eek.gif<HR></BLOCKQUOTE>

in that case FC, i want to train with you!
Damn i love to eat, no problems there. Well,it's time to grow......

[Mister B.]

Great post FC!!

Number 8 is the most common thing I see with women when training. Catch Mrs. B from time-to-time on this one Course she catches me skippin out on a set here and there so... it evens out, LOL.

B

---------------------

"Um... I checked around. The girls are calling you "fatty-fat fat fat", and Nelson's planning to pull down your pants, but ... nobody's trying to kill ya." "

-- Milhouse

[archive_FitnessChick]

Good Lord~You guys dug this one out of the grave! I don't even remember writing this!

[muscles12]

Based upon how we trained this past year...FC do you feel you would change anything from 4 years ago as far as how to add size?

[archive_NubianBeauty]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by muscles12:
Based upon how we trained this past year...FC do you feel you would change anything from 4 years ago as far as how to add size?

<HR></BLOCKQUOTE> Ditto!! I was going to ask a question similar to this... since this post is 4 years old is there anything you would add or change??

[muscles12]

I can think of a few things I bet she would change....But don't want to speak for her.........

[archive_NubianBeauty]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by muscles12:
I can think of a few things I bet she would change....But don't want to speak for her.........<HR></BLOCKQUOTE> Well, please post what you would add or change

[archive_HULK1550]

she needs to add in whatever she did between this year and last year, somehow she managed to put on about 12-15 lbs of contest muscle. Thats an incredible accomplishment for anyone, man or woman.

"Everybody wants to be a body builder but don't nobody want to lift no heavy ass weight"
-Ronnie Coleman

	ASS Nelson Montana

[JerseyBB]

Dont foget to add a bunch of steroid in there too! LOL That usually helps as well.

Happy holidays

Jerseybb