|
2009/06/11, 12:41 AM
hard to gain and keep 6pack you can but expect slow progress my advise bulk up for awhile upward of a year get the muscle-it will take more than a year more than likely then cut for the 6pack 6paks look ridiculous on skinny guys its like wow 6 pack but what ur arms are only 12in around
|
|
|
|
2009/06/04, 07:48 PM
hi all
im new here and absolutely new to exercising
im 5'10" and weight about 135lbs
i want to gain weight and make six pack but
i do not know how to.
i never exercised in my life.
but now i dont like my skinny look.
what kind of exercise do i need?
how can i make six pack?
how many times do i need to exercise in a week?
do i have to go to gym?
what if i wanted to do at home.
what kind of foods or supplements (like pills, protein shakes..etc) do i need to take?
and any additional infos
please please please
help..
e-mail will be so much better than reply here..
thank you
danskang@gmail.com
|
|
2009/07/05, 03:19 AM
thank u for the reply =)
how do i gain weight?
after reading your post.
seems like i have to gain weight first and work out little.
please please how do i gain weight?
should i eat a lot of junk food?
============
Quoting from pensfan:
hard to gain and keep 6pack you can but expect slow progress my advise bulk up for awhile upward of a year get the muscle-it will take more than a year more than likely then cut for the 6pack 6paks look ridiculous on skinny guys its like wow 6 pack but what ur arms are only 12in around
=============
|
|
2009/07/05, 07:34 PM
============
Quoting from jazzyken:
thank u for the reply =)
how do i gain weight?
after reading your post.
seems like i have to gain weight first and work out little.
please please how do i gain weight?
should i eat a lot of junk food?
=============
What he means is that you begin a diet and lifting routine that is geared for muscular gains: LOTS of clean calories(well more than your "maintainence level") and heavy lifting. It's inevitable that you'll put a little fat on doing this.
Once you get the size you like, you reduce your calories(creating a deficit, or below your maintainence level) while still lifting and the fat will start to come off, revealing all of your hard earned muscle.
These are what's commonly referred to as the "bulking" and "cut" phases.
|
|
2009/07/07, 01:23 AM
Squats
Deadlifts
Standing Press
Bench
Chins
Look into Mark Rippetoe's Starting Strength II 5x5 program. Google the bodybuilding.com site...there's a thread that lays out the program on it. I highly suggest you get Mark Rippetoes book Starting Strength II....and/or DVD....will help you immensely.
good luck
|
