What is the best way to build muscle, arms/chest

Texasjon

Sexy Member
Joined
Apr 12, 2008
Posts
138
Media
21
Likes
28
Points
163
Location
San Diego (California, United States)
Sexuality
80% Straight, 20% Gay
Gender
Male
I have put on too much weight over the past few years. Wanting to build broader shoulders, nice bicepts. Trimming down in general.

Where do I start? I want to see gains to keep me motivated. Too much great bodie on the site has made me....wake-up!!
 

D_Jurgen Klitgaard

Account Disabled
Joined
Dec 2, 2007
Posts
4,090
Media
0
Likes
65
Points
133
I work on the chest press, butterfly, and pull down machines. I'm not sure of their technical names though. And I work with dumbells. I'm skinny, so I'm seeing gains a little faster. Nothing major right now, but I can tell a difference and it motivates me to keep going.
 

D_Roland_D_Hay

Account Disabled
Joined
May 16, 2006
Posts
3,853
Media
0
Likes
44
Points
183
Most gyms will provide a small amount of free personal training time when you first join. This is a great opportunity to develop a training schedule with a trainer for a beginner or one who has been out of the gym scene for a while. You can also develop a home routine through researching the internet and men's fitness magazines. Good look to you!
 

HazelGod

Sexy Member
Joined
Dec 11, 2006
Posts
7,154
Media
1
Likes
30
Points
183
Location
The Other Side of the Pillow
Sexuality
99% Straight, 1% Gay
Gender
Male
Exercise MORE eat LESS.....there's no secret, you have to do BOTH

QFT.

Get into a cardio / resistance regimen. The cardio with lean your body down, while the weights will build lean muscle mass. Both will increase your resting metabolic rate, which also helps to lean you down.

Eat sensibly. My doctor says as a rule of thumb you need to consume 11 calories per day to maintain each pound of your body mass...so if your target weight is 150, you need to be eating around 1650 calories per day. Spread them out over four or more smaller meals. Drink lots of water, especially when you first wake. Always eat something when you rise, ideally something carb-heavy like toast. It snaps your metabolism out of fasting mode.

One last thing, and this is the one I can't seem to follow...get plenty of sleep. Most anabolic muscular development takes place when you're at rest...so if you're not sleeping enough, you won't build muscle as well.
 

uncut1234

Sexy Member
Joined
Feb 15, 2008
Posts
1,625
Media
0
Likes
45
Points
133
Location
new jersey
Sexuality
100% Straight, 0% Gay
Gender
Male
lots of different excersizes, each works a different muslce, or different portion of a muscle, do a google search or something, id imagine there will be millions of results,
and u dont just wana work your bi's, tri's and chest, that would look retarded, you need to work your back, shoulders, and everything else,
like i said in another thread onetime, i had friends who use to only bench press and do curls, that way they could brag to guys about how much they can bench, and they can show girls their bicep, which means nothing