Gaining muscle quick

by Daniel
(New Jersey )


I work out differently like one week i will go in 4 times a week for 45- 1 hour. Another I go in 5 times week 45- 1 hour.

I first start out with Back/biceps/ I start out with the Lat pull downs. I don't go fully extend my arms back up I go half way. I do 4 sets 12-15 reps. I then go to Low rows. 4 sets, 12-15 reps. Then I do more pull downs. 4 sets 12-15 reps.

Then i work on my biceps, I do 2 workouts for biceps because while working out my back I am working my biceps. I first do concentration curls. 5 sets 10-12 reps. then go to do hammer curls 4 sets 12-15 reps.

next day I do legs. 4 excersizes for the legs. I do Squats first. I lay a seat beneath me and squat down to where it looks like I'm sitting on a chair. 4 sets 10-15 reps. Then I go to leg raises works out the thighs I then do 4 sets 10-15 reps. after I go to the glutinous maxi mus machine where I do 4 sets 10-15 reps. then finish with some more squats. 12-15 reps 4 sets.

The next day I do chest/Triceps. Chest workouts involve me starting out with Benching. I do 4 sets 12-15 reps. then incline bench 12-15 rep 4 sets, then the chest/pecs machine 12-15 reps 4 sets. then after all of that I do a pecs machine 12-15reps 4 sets.

After that I do one triceps excersize considering your working out you triceps benching. Rope pull downs 5 sets 10-15 reps. The next day very last day That is my workout.

I hope to achieve great muscle build, but I need your
help to give advice and protein intake

I don't currently take in protein bars/shake any of that, but I eat protein like chicken/peanut butter bars after workouts. I am thinking on buying whole grain whey protein in the nearest future.

I eat from 3-5 meals. I eat chicken/little snacks(yogurt) I eat Egg sandwich for breakfast wheat break. Whole grain bread. Then I eat lunch at 11-12 chicken/or fish sometimes. then I eat bananas/apples/cherries/strawberries. I eat little, but well meals. Just need help with the intake for a 181 pound person. I want muscle mass. I am at a good starting point, but don't know how to trigger the muscle growth.

How to get muscle and how to work out correctly. I want a schedule workout please! :) I need a protein that will work for sure

Why am I not seeing results after 4 months? I see only pecs results.

I was 155 last year. now I'm 181. I am willing to get big just need the schedule and diet/protein intake help.

How do I get abs? I have had a stomach for a while a little one too. I was 210 pounds and lost weight so now I got a little extra skin that I know I can tighten up. but I need your help

I am 16 I need help on how to gain muscle. I need a schedule. I don't need tips I need a routine. thank you

Answer: Over to the left, you'll see what says "4 week program" It's free, and it will help you out tremendously.

100 to 200 grams of protein a day is plenty. You'll get this amount by including lean meats, dairy and whole grains in your diet, and by eating 5 to 6 small meals a day.

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