Mir Raees's picture
Asked by
Aug 28, 2015

How to build muscles quickly

I am a begginer its about a month when i started workout so i need to gain muscles quickly will u plz suggest me some good exercises that will help in building muscles especially biceps and triceps
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Amit Rawal's picture
Posted by
Aug 28, 2015

I am not a professional, but I do workout and have managed to make resonable gains after lots of trial and errors. Below are my thoughts

1) Muscle building is a slow process. Its often said that its not a sprint its a marathon. You will need patience and continue to workout even when you feel that you are not making gains.

2) Nutrition is more important then exercises. Based on your current body, you will either have to take surplus calories (if bulking), or be on calorie deficit (if you want to loose weight). In general if you want to bulk up, calculate your weight in pounds (not kgs) and multiply it with 20. That should be the approx amount of calories that you should be consuming (e.g. if your weight is 160 pound then start consuming (160*20) 3200 calories. Try to get 50% of calores from complex carbs, 30% from protiens and 20% from healthy fats.

3) Try to increase weights on every session. e.g. if your target rep range for an excercise is 8-10 rep, then once youre are able to complete 8 reps with a particular weight, next time increase weight by 2.5 kgs or 5 kgs.

4) As for exercises, there are plenty of plans available online. Check bodybuilding.com and search for any plan based on your goals. Generally 5 days of lifting + mild cardio should be enough. 

5) Keep track of your progress. Progress in terms of the weights you are lifting and your body weight. If you are skinny, the ideal weight gain should be about 0.25 kgs/week i.e. about 1 kg in 1-1.5kg in month.

6) Dont try to concentrate on just bicep and triceps. Work out every body part equally (including Legs). Many people ignore legs. Once your weight increases, the bicep/arm size will increase.

best of luck.

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NISHANT's picture
Posted by
Aug 31, 2015

You can go though 

 http://consult.healthkart.com/?utm_source=healthkart&utm_medium=tab

for proper diet chart and Traning chart too

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Puneet's picture
Posted by
Aug 31, 2015

Mir,

Nothing happens quickly. You have to be patient my friend. It's a lifestyle not a habit.

Thanks!

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vishantkumar2012@gmail.com's picture
Posted by
Sep 01, 2015
There is no quick procees to gain muscle quickly. Take your time and focus on your workout and maintain your diet.
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