Hard body muscle building program
I want to build muscle belly and chest muscles. Does anyone know how the ideal way to practice and warm up properly?
Usually I only lifting light weights for several times until the muscles are tightened (usually 60x) and sit ups to taste.
To warm up I usually just jog, jump and other stretching exercises for 15 minutes. But with such warming sometimes I still feel sore muscles that I coached, whether my heating wrong way please let me know how to warm up properly (if you can move it that way I'm not mistaken) and the ideal way of exercise to build muscle chest. I am 19 years of age with a height 164 weight 54 kg.
Indeed, the theory of the formation of muscle is smooth muscle fiber damage that continues to regenerate muscle (growing) course pain / stiffness (not injury from exercise is one), but it is not advisable to use drugs for healing. Muscles must regenerate itself!!! After recovery (rest) broken again, for example by bebanyang more severe or greater amount of force.
To make the body be great:
1. training with a heavy load, and the weight each time. But do not be too hard until you break a weight or burden falls.
2. Sesebentar possible inter-break sets. If possible, just enough to set the load for the next set. Maybe 20 seconds.
3. Exercise should not be too long. 2 hours is enough.
4. Discharged the same cardio workout ends. Jogging or bike, 15-30 minutes.
5. Whey protein drink with a mixture of water, right after a workout.
At first your body will ache-ache. It is usually less stretching. Remember, it's not too heavy burden imposed. You feel yourself when lifting the load. If it is too heavy, a little lighter dressing.
How do I get chest muscles and my bicep muscle grow faster because of the current shoulder muscles and triceps but I already sizable chest and bicep muscles seemed rather slow development. Do I have to focus on the chest muscle exercise first or how. Are we in any exercise, chest and bicep muscles first before other parts of the muscle or how it should be right?
Actually a lot of variations on this exercise. Some argue tricep and bicep exercises can be one session (and coccentric eccentric muscle type) there is a split.
But it is a matter of priority precedence muscle 'stubborn (do not want to grow)' or 'indeed goalnya' it. Give portion of the area with high intensity or pyramid (light load and then added weight plus weight) first. Give also the area with 4-5 types of exercise (eg Bicep: Concentration curl, preacher curl, etc.) New other parts. But it still took off muscle / rest. Do the right moves with the new load being done with heavy weights (you can lift 4-5 reps). Get used to using 3 sets in practice.
Usually I only lifting light weights for several times until the muscles are tightened (usually 60x) and sit ups to taste.
To warm up I usually just jog, jump and other stretching exercises for 15 minutes. But with such warming sometimes I still feel sore muscles that I coached, whether my heating wrong way please let me know how to warm up properly (if you can move it that way I'm not mistaken) and the ideal way of exercise to build muscle chest. I am 19 years of age with a height 164 weight 54 kg.
Indeed, the theory of the formation of muscle is smooth muscle fiber damage that continues to regenerate muscle (growing) course pain / stiffness (not injury from exercise is one), but it is not advisable to use drugs for healing. Muscles must regenerate itself!!! After recovery (rest) broken again, for example by bebanyang more severe or greater amount of force.
To make the body be great:
1. training with a heavy load, and the weight each time. But do not be too hard until you break a weight or burden falls.
2. Sesebentar possible inter-break sets. If possible, just enough to set the load for the next set. Maybe 20 seconds.
3. Exercise should not be too long. 2 hours is enough.
4. Discharged the same cardio workout ends. Jogging or bike, 15-30 minutes.
5. Whey protein drink with a mixture of water, right after a workout.
At first your body will ache-ache. It is usually less stretching. Remember, it's not too heavy burden imposed. You feel yourself when lifting the load. If it is too heavy, a little lighter dressing.
How do I get chest muscles and my bicep muscle grow faster because of the current shoulder muscles and triceps but I already sizable chest and bicep muscles seemed rather slow development. Do I have to focus on the chest muscle exercise first or how. Are we in any exercise, chest and bicep muscles first before other parts of the muscle or how it should be right?
Actually a lot of variations on this exercise. Some argue tricep and bicep exercises can be one session (and coccentric eccentric muscle type) there is a split.
But it is a matter of priority precedence muscle 'stubborn (do not want to grow)' or 'indeed goalnya' it. Give portion of the area with high intensity or pyramid (light load and then added weight plus weight) first. Give also the area with 4-5 types of exercise (eg Bicep: Concentration curl, preacher curl, etc.) New other parts. But it still took off muscle / rest. Do the right moves with the new load being done with heavy weights (you can lift 4-5 reps). Get used to using 3 sets in practice.
