Im not sure really how much you know and how much training experience you have so i've put a bit of a synopsis below. however there is always more room to learn, one of the best bodybuilders in the world when asked for advice on training said "The body is important but the mind is more important"!
In terms of dieting I always tell the woman I train to find out there BMR (Basic Metabolic Rate). This is how many colories you burn within 24hrs without getting out of bed. This is your calorie limit, you do not go past it. Plus becuase your training more and wish to keep that muscle going. you need protein so find out how much you weigh in pounds then divide it in half, for example (150lbs is 75g). This is the absolute minimal amount of protein …show more content…
However if you want more muscle then you need to ramp it up. Kids with little understanding will show you exercises like the ones above and say there the best for building muscle when there not!.
If you want bigger arms and shoulder then you need to dedicate time to your chest and back. I know you may wonder how this helps but its becuase these types of excercises are mainly compound. Meaning they use many muscles rather than one (Isolated). I told someone recently who wanted big biceps that he should be doing more barbell and dumbell rows. Becuase what do you think puts more strain on the arms a 50lb dumbell or a 220lb barbell.
So I want you to do both!! At the start of your gym session use various machines that target the back and chest. This means it's safer for your body when moving heavy weight and easier to track your progress. Plus it will annoy the guys who want to stare!! Play around with the weights until you find out how much you can lift only 8 reps of. The next week you put the pin in one more weight plate down. Tell your body I want 8 reps and DO IT!
Continue this until your body learns this movement without thinking and you reach a weight your happy with. Then start doing the exercises using dunmbells or
In terms of dieting I always tell the woman I train to find out there BMR (Basic Metabolic Rate). This is how many colories you burn within 24hrs without getting out of bed. This is your calorie limit, you do not go past it. Plus becuase your training more and wish to keep that muscle going. you need protein so find out how much you weigh in pounds then divide it in half, for example (150lbs is 75g). This is the absolute minimal amount of protein …show more content…
However if you want more muscle then you need to ramp it up. Kids with little understanding will show you exercises like the ones above and say there the best for building muscle when there not!.
If you want bigger arms and shoulder then you need to dedicate time to your chest and back. I know you may wonder how this helps but its becuase these types of excercises are mainly compound. Meaning they use many muscles rather than one (Isolated). I told someone recently who wanted big biceps that he should be doing more barbell and dumbell rows. Becuase what do you think puts more strain on the arms a 50lb dumbell or a 220lb barbell.
So I want you to do both!! At the start of your gym session use various machines that target the back and chest. This means it's safer for your body when moving heavy weight and easier to track your progress. Plus it will annoy the guys who want to stare!! Play around with the weights until you find out how much you can lift only 8 reps of. The next week you put the pin in one more weight plate down. Tell your body I want 8 reps and DO IT!
Continue this until your body learns this movement without thinking and you reach a weight your happy with. Then start doing the exercises using dunmbells or