How can I build up my muscle

Basically, what you want to do is exercise in long, heavy repetitions rather than short and quick ones. For example, to build up muscle it would be better to lift an 15 kilo dumbbell 10 times, than a 5 kilo 30 times. Make repetitions with h…

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There are many opinions on the subject of how to build muscles, and it’s important to remember that no one rule or strategy works for everyone. It may take some trial and error to find the exercises that give you the results you want.

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The best way to build up chest muscle would be joining a good gym and training under an equally good instructor who could guide one in the nuances of body building and chest muscles in particular. Proper diet and fluid intake are essential …

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Related Questions Answered on Y!Answers

How do I build the muscles around my arm?

Q: Recently I just decided that I would try to build my body. I know how to work on all other muscles except around the arm. The Triceps, biceps, forearms etc. I’m looking for an easy way to build them without needing to spend money on anything like weights/dumbbells or any like protein shakes. example pushups, free and easy but how many would i have to do a day to actually make a difference. but what else besides pushups should i do and how many i have to do.Note. I am 13 and in shape

A: Do these exercises three to four times a week and within a monthyou’ll start to see ripples you never knew you had.Warm-Up: Do three minutes of cardio before your arm routine toincrease your heart rate, loosen your muscles, and help avoid injury.Jumping rope, climbing stairs, and walking on a treadmill are greatoptions. Once your torso begins generating a little heat, do two setsof 24 small (about five inches in diameter) arm circles to warm upyour biceps, triceps, and shoulder muscles. Move your arms forward forthe first set, backward for the second set.Tip: If you don’t have hand weights, use cans of food or waterbottles filled with sand or uncooked rice.Push-Pull KickbackHow to Do It: Stand in a squat position, legs shoulder-width apart,knees bent at about 45 degrees, and chest leaning slightly forward.Hold a light dumbbell (three to five pounds is a good starting pointfor all these exercises) in each hand, palms facing your thighs.Bending your arms, bring your fists up toward your torso, in front ofyour armpits. Push the dumbbells straight out in front of you, fullyextending your arms, knuckles up. Bending your arms, pull them towardyour armpits and extend them back behind you until they’re straight(shown). During this part of the exercise, pretend your upper arms areglued to your sides to better isolate the triceps. Do three sets of 12repetitions.What It Does: Works your chest and triceps. You’ll see results alongthe backs of your arms and in the area where your shoulders meet yourchest.ShadowboxingHow to Do It: Stand upright, legs spaced slightly wider than yourshoulders, hands in front of your face (like a boxer getting ready fora bout), with a light dumbbell in each hand. Extend your right fist asif you were hitting someone in the face, angling the punch toward theopponent’s opposite ear. As you pull your arm back, imagine thatyou’re ducking an incoming punch and bend your knees into a squat.Stand and repeat with the other arm. For the next punch, move yourfist in a rapid upward motion, as if hitting someone just under thechin. Squat, stand, and repeat with the other arm. For the last punch,extend your arm as if punching someone on the side of the jaw withyour knuckles (shown). Squat, stand, and repeat with the other arm. Dotwo to three sets of punches, 10 seconds for each set.What It Does: Works your biceps, triceps, shoulders, and upper back– the whole package. The squats will develop your glutes andquadriceps. The rapid and dynamic moves will give your heart aworkout, too.Double Biceps CurlHow to Do It: Stand upright, feet close together, knees relaxed. Holda dumbbell in each hand, pressing your elbows close to your sides,palms facing forward. Bend your arms so your forearms form 90-degreeangles in front of you. Squeezing your biceps, slowly lift the weightsup toward your shoulders. Lower your arms to the starting position.Palms facing up, slowly curl your arms back up, this time to theoutsides of your shoulders (shown). Again, remember to press yourupper arms tightly against your sides to really work the biceps. Dothree sets of 12 reps.What It Does: Works the very centers of the biceps from multipledirections, creating chiseled definition.Standing Push-UpHow to Do It: Stand facing a desk or a sturdy ledge. Place your handsshoulder-width apart on the surface in a push-up position and placeyour body at a 45-degree angle with the floor. Pull your navel inwardand balance your weight on the balls of your feet (shown). With elbowsclose to your sides, bend your arms and bring your chest toward thedesk as low as you can, inhaling as you descend. Slowly push yourselfback up to the starting position, exhaling as you rise. Do two tothree sets of 8 to 10 reps. To increase the challenge, do half thesets underhanded, gripping the desk or the ledge from below. Thisfocuses the benefits on the lower triceps, which most women have aparticularly hard time firming up. As you improve, intensify theexercise by moving your hands closer together.What It Does: Strengthens your triceps as well as your abdominals andshoulders, which can improve overall posture.Cooldown: Stretch the muscles you just worked to reduce soreness andmaximize flexibility. Sit in a chair, extend your arms in front ofyou, one over the other, and clasp your hands to stretch out yourbiceps. Switch arms and repeat. Then bend forward and clasp your handsbehind your back. Lift them gently for a deep stretch in the triceps.

Can I build muscle and burn fat following a weight lifting, high protein intake, and cardio session weekly?

Q: I am trying to bulk up without adding fat, if I eat high protein low carb and work out heavily followed by doing cardio everyday, will I see significant gains in muscle and loss in fat?

A: Your body cannot use dietary protein to build new muscle tissue if your glycogen levels are too low. To give you a specific answer, I would have to know what exactly your lifting regiment is like as well as your diet plan. However, generally speaking, combining a low carb diet with cardio is not going to allow your body to build lean muscle mass, since a calorie surplus is required to do this. If you tilt the ratio of carbs to fats too much, i.e. you eat too little carbs and too much protein, you won’t benefit anyway, since your body will just tap into your dietary protein to fullfill its glycogen needs. Ectomorphs need a different strategy than endomorphs, and mesomorphs… well… they wouldn’t be asking such questions Ha! Assuming you have an average natural body type, the best way for you to bulk up while adding MINIMAL bodyfat is to break your workouts into two sessions per day. Session 1: lift heavy weights in the 3-6 rep range. Session 2: cardio. As long as you time your meals right, this should allow you to get away with significant cardio while staying in an anabolic state most of the day. This should allow you to bulk up while keeping bodyfat to a minimum. As far as your diet goes, don’t be overly restrictive with your carbs. Remember, when it comes to the macronutrients, carbohydrate is the only one that allows you to power through your rigorous workouts. Don’t eat too much protein either; it’s like using more mortar than you need to fill a crack in a wall. Your body is only going to use what it needs for muscle repair, and the excess just gets converted into fats and sugars. Just structure your diet (roughly) to include 60% of your daily calories from carbs, 25% from protein, and 15% from health fats. If you do this, and remain disciplined in the gym, there’s no reason you shouldn’t reach your goals. Just remember, your body will get used to whatever you do to it. This means you’ll have to change your workouts every 6-8 weeks or so, and add/remove daily calories to bulk/cut as your body adapts to your new workout plan and diet. Add or remove around 400 calories per day, and you will see results. I hope this helped. Good luck!

What is the best way to build muscle up on my horse?

Q: Does anybody know what are the best ways to build muscle up on the horses quarters, and shoulders? I have been told to walk up hills and not to trot up them and things like that , is this true? What suggestions can you give?

A: Hill work hill work hill work – this worked for both my horses, my mare i am able to canter down slight hills – keeping her steady which works brilliantly – i am unable to do this with my gelding as he’s not as balanced and would jsut want to gallop down it! But i do alot of walking up steep hills and occasionally trotting – this does help to ppl just say that horses find walking harder than trotting up hills therefore walking will make the muscles work harder! If your horse is balancve and you are ble to canter steadily down hill then this has worked wonders for my TB mare!Also in the school try lots of circling and pole work and put the two together – cirlcling makes them use thier back end alot – bring them in gradually on a smaller circle then gradually out! Good luck and enjoy!