alright so im around 160lb right now and i need to be around 180 lb by the end of the winter, and since i have a fast metabolism the only way i can put on weight is through muscle mass.
im primarily going to focus on my upper body since my legs are in good shape. but what sort of exercises can i do that will ensure this. and no i will not use steriods..
thank you!
God Bless all
im in great shape now i just need to add muscle mass..
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2 responses so far ↓
1 greekboi360 // Nov 3, 2008
well eat lots of junk then burn it off strait away i did i got a set of dumbells 10 on each hand ate crazy amount of food then burn it off
i was skinny now i got 6pac pecs so do every other day for about a month also sprink wich you pull for chest
2 tatman // Nov 3, 2008
I known you just said your legs are in great shape, but if you want to add muscle mass then you will have to work your legs very hard. Here’s the thing squats are KING, and dead lifts are right there too. all of the big multi joint movements stimulate the release of growth hormone, this is what will make you pack on serious quality muscles. you should be hitting all the big moves save the small glamor lifting till after you have a good base of muscle to work from. Also short heavy intense work outs are where its at for you. no need to be a gym rat for three hours or more!
here is a very simple but effective routine for you to try
dayone chest( bench, incline db, dips) shoulders ( military press powre cleans or upright rows) triceps(close grip bench french press or skull crushers)
day two (squat, lunge, puke go home)
day three(dead lift, bb or db rows, pull ups or lat pull down, bicep curls if ya got some extra energy)
limit your cardio for this mass building cycle get lot of rest and quality food and use a good potien supplement, and glutemein.
hope this help its no every thing but it should be a good start foryou.
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