im very into my bodybuilding and im in brilliant shape. Heres the fundamentals you must do correctly, unless you wont get the full benefit.
1. exercise each body part on seperate days, e.g. biceps monday, quads tuesday, triceps wednesday etc
2. correct execution of lifting is ESSENTIAL, you must get this right unless it will not increase muscle mass. e.g. when performing a bicep curl your elbows must stay pinned to your waist, and MUST NOT MOVE AT ALL. there should be no swaying.
3. you should feel the burn after 6 reps and must reach failure around 12 reps, so make the weight perfect for this job. muscle mass only accurs when your arms burn, this is due to muscle fibres snapping, so during your recovery period they will grow back thicker and stronger. SLEEP LOADS, THIS IS THE MAIN TIME YOUR MUSCLES GROW, GET AT LEAST 8 HOURS IN
4. exercise no longer than 1 HOUR
5. if your just training for muscle tone you should only need the essential foods, so eat lots of protein and carbs, about 4:1 during worh out day, and 2:1 on rest days.
5. if you going for serious muscle, you must take supplements, vitamin tablets r a must, and than whey protein and creatine. after 6 months you should be taking gleutine.
www.bodybuilding.com should give more in depth info
By the way ive seen people your age bench amazing amounts of weight, but have very small muscles, this is because they dont get the correct form, thus they distribute the weight across several muscles, which is basically cheating. If you want to do it right, get your form right, and leave your ego outside the gym, your see the benefits very quickly
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