| Re: Bulking Up
As far as foods, the one thing you absolutely must have in order to gain muscle-mass is protein. But you have to watch your sources. Stick to lean cut meats as they will have less(but enough) fats that standard cuts. Chicken, tuna, turkey are good protein sources. If you go with protein powder, make sure you use a whey-based protein vs. soy based(unless you are lactose intolerant). Whey based protein is faster absorbing and is better for facilitating muscle growth than soy. Even better are whey isolate proteins, but they get to be a bit pricey for people that aren't paid for their body shape.
As far as lifting weights, I know what works for guys. With women it may be different. I always suggest taking programs from fitness magazines and books, and sticking to them for 6-12 weeks, depending on the program. Then, switch it with another program for another 6-12 weeks. This is important for two reasons. 1, it gives you purpose in the gym. Alot of people walk into a gym and say "I'm going to do arms today", and then flounder around trying to figure out what excercises they are going to do, wasting valuable time. Secondly, it keeps you from plateuaing. The human body adapts over time. Once it adapts, the muscle building process slows. Challenging your body, makes it more fit. So I won't suggest, "go heavy, fewer reps", because your body will adapt to it over time. Just find some programs that differ, and change it up from time to time. For 3 weeks, do heavier weights with less reps, but then go to a lighter weight, but do more reps/sets. Also, I like the idea of working on body parts using both targetted movements, and compound movements. An example would be single arm curls, and using a curl bar. Do both of them. They may work the same muscle, but they work it in different ways.
Its really all about constantly challenging your body. If it becomes routine, then it will quit working.
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"What Jesus fails to appreciate is that it's the meek who are the problem."- Reg |