Verified answer

It all starts with a balanced diet to begin with. Protein and calories are key to building muscle. When I work out I focus on always incorporating core body training with every free weight or machine I use. For example, while doing crosses with the machine cable for my chest, I always stand on either one of those balance boards or balance balls. It's about100 times harder but you get an incredible core and chest workout all in one exercise. Also try doing simple exercises like laying on the floor then with your elbows touching the ground and your arms pointed inside towards your body hold your body in the air in the push up position. This is a great way to build endurance and core strength in your abdominal area. Also focus on cardo as well. This often gets overlooked in weight lifting but it's key to turning your body into the cut shape you want out of yourself. Realize that long distance running will do nothing other then lose weight, mass and muscle. Ex: look at long distance runners versus 100 meter sprinters. The long distance runners are skinny with little mass versus the sprinters are ripped with tons of muscle definition and mass. This is because interval training keeps your muscle in place and instead burns away the extra fat so you get cut easier. Try sprinting five-ten 30 second 100% all out sprints and I promise you will feel tired but very good about yourself. Trust me, this training is key. Diet wise, I just try and cut out as much processed crap as possible. Those processed carbs turn into sugar which then turns into fat so understand that. Eat big breakfasts with lots of calories and never skip a meal. I usually eat 4-5 legitimate meals a day to stay the way I want. I hope this helps at all, best of luck to you.

1

My favorite bicep excercise is the concentration curl. I've had people in the gym come up to ask how I get my bicep to peak like that in the middle. I do the bent over standing style that Arnold does in his book. When the weight becomes heavier by the last few reps, I "help" it up with my other arm and do negatives - letting it down on it's own. Alternate heavy and light days, heavy will add to the size and light will give you muscle stamina and defintion.

For triceps my favorite is the one-armed dumbell press behind the neck. Include the pully pushdowns then dips to finsih your tricep work, 3 sets each total of nine. When I used to deliver bottled water to the police station a cop in there would always call me Tri's so I know something was working for me. No need to go higher than 9 total sets for biceps or triceps.

I used to love the bench press, but have since substituted incline barbell presses. You can get up to a good weight even at a slant once you are used to doing these regularly. The upper chest area will benfit. Old bench press excercises are for powerlifters and work more of the lower chest. Dumbell flys will widen your chest, include these to enlarge your overall chest size. 5 sets for benching, 3 for flys is good. Remember that chest work helps increase shoulder and tricep strength, and vice versa.

When I used the abs of steel video I had some nice results. She keeps the pressure on your abs throughout the whole session. In 3 sections, I would alternate a different one each time it was ab day.

Hi im no expert, but dont use steroids whatever you do. have you tried any protein drinks or bars? you see men on tv all the time working out 4 days a week and only eating high protein foods.

it all depends what kind of body you want, there are two types. you can drink weight-gain 2000 bench press 50-60kg and get a body like a body builder. (arnold schwarzenegger ) or you can bench press less weight 10kg and do many more reps and have a body like a athlete. ( bruce lee.) dont forget to get a skipping rope, they are cheep and are one of the best things you can do.

youll find some great workout routines and dietary needs for body building in this article.hope they help you