What's the best workout routine to follow in order for me to become very muscular?
452722
The routine that I found got me big the fastest involved the following, which I picked up in China.\n\nFirst of all, throw healthy eating out of the window for a couple of months. Eat only meat, eggs, apples and maybe fruits such as avocado which are high in protein. Now on this diet attempt the following exercise routine.\n\nGo to the gym once every two or three days (every day is best) and start off using fairly heavy weights. Throughout your routine, make the weights heavier and heavier and don't forget to use the negative energy (i.e. if you are lifting weights, strain on the way up and way down).\n\nDo this 'til you can do nothing more. Do not drink any water during this time and wait until about half an hour after your workout before drinking. This will maximise the lactic acid in your muscles and providing you are eating enough you will get ripped in no time!\n\nIt will hurt a lot for the first week, but stick with it. If it still hurts after that, take it a bit easier. You must sleep a lot for recovery.\n\nHope it works out for you!
786957
yoga would be the exercise for you. it will take time but will give you a leaner muscle mass. read tips on yoga routines on this site
540754
It depends upon what your outcome is. Do you want to be really ripped and muscle bound. If so you need to isolate the muscle groups and do weights 5 times per week. \n\nIf you want lean muscle mass you need to do a combination of cardio and weights. Note that cardio is great for raising the hear rate and burning calories quickly. Weight is great for shaping the body. You don't burn high calories like you would with cardio but the difference is that you burn calories for 48 hours after you do the weights. \n\nIf you want to have more heavier muscles and be ripped note that you need to do the following: \n1) eat 6 small meals per day\n2) increase proteins & maintain carb intake & reduce fats\n3) you need to work on particular muscle groups at the one session not a combination. I would also be bored personally just doing weights 5 times per week only so for each muscle group I have given an example of cardio to include:\nMon = lower body & spin / Tues = upper body & boxing / Wed = Middle body & pilates / Thurs = lower body & running / Fri = upper body & pump\n\nIf you want lean muscle mass you need to follow the routine:\n1) reduce fats & increase protein low fat & reduce carbs\n2) do max. 6 sessions, 3 weights, 3 cardio. Do weights Mon, Wed, Fri do cardio Tues, Thurs, Sat. Complete a range of weights so you are blasting every muscle group each time. Cardio go hard till you are fatigued and can no longer continue. \n\nHope that helps!
1066958
http://www.bodybuilding.com/fun/idssports10.htm  Try one of these programs.  The first work-out plan should help gain mass.  However, instead of 10-12 reps, try doing twice the number of sets with around 6 reps per set.  Change the work-out after a couple of months.\n\nBasically, to gain mass, you have to go for less reps (like 6 reps per set) and lots of weight.  Make sure you do each rep correctly (if you do it incorrectly, even with a lot of weight, you will barely gain anything).  Also, you have to eat a lot of food (healthy, not junk).  Don't just eat protein, but if you want extra protein, I suggest eggs and lean meats like chicken.  Start going to the gym more.  Concentrate on specific muscle groups each day (e.g. triceps, chest, shoulders one day; biceps, back, abs the other day).  Don't forget to work on cardiovascular work through running.
692929
You might consider the Atkins diet - lots and lots of protein to help build muscle - and maybe doing some work in construction to help build your body up.
973416
depends on your goals:\n\nbodybuilders lift medium to heavy weight for medium reps\n\npower or real strength lifters lift very heavy weight for low reps\n\nendurance/strength like boxers will do combos of diff exercises mostly cardio and power stuff.\n\nfor purely looks, i guess you could start a bodybuilding routine,  i don't feel like typing, there's a ton of info out there.  someone else probably has more than me.\n\nbut to put it simply -- ya, if you want more muscle, cut back on the running to 2 or 3 days a week and add in some weights.
604152
go to this website....depends how big u want your muscles in order to get what u want..
655659
Do alot of heavy weight lifting do 35 mintues of cardio and do tons of abdominal crunches and I do suggest eat alot of fish for protein you will get ripped in no time.
773083
Ab excercises girl! Don't go to far if you don't want a six pac, but done it out a little. A muscular belly is pretty sexy.\n\nAb workouts\n\n1) sit-ups ( put weights across your chest and do them. Bout 10 pounds)\n\n2) Leg lifts: Lay down flat, and put both your legs over your head, then slowly put them down. Make sure each up and down takes at least four seconds.\n\n3) V sit: Sit on your butt, and lift your back and legs of the mat to form the shap of a V. Reach toward your toes for balance\n\nP.S. Diet while your doing all this. Eating chocolate cake WON'T exactly help. Peace!
46592
Basic power exercises such as bench press, barbell curls, etc.  Or if you are at a gym you can use the machines that work the large muscle groups.  \n\nA good beginning routine would be 2 sets of 10-12 reps   using a split training routine.  Such as:\n\nMonday:  Chest and Back 30 minutes of cardio\nTuesday:  Deltoids, biceps, triceps 30 min of cardio\nWednesday:  Legs\nThursday:  Rest \nRepeat as you can for the rest of the week. A routine such as this will provide your muscles with the rest they need to grow.  You shouldn't work the same muscles on consecutive days becuase they will need 24-48 hrs of recuperation.\n\nAnyway....hope that helps!
123758
Hmm.  Well, you are sure looking to do a heck of a lot of pull-ups!  I would focus on the Lats and biceps the most.  Do exercises like lat pull-downs (regular grip, reverse grip, wide grip, close grip), bent-over rows, seated rows, back flyes (rhomboids), bicep curls-standard, wide-arm, 21s (3 phase bicep exercise that starts with 7 low curls, then 7 high curls, then 7 full curls), hammer curls, preacher curl.  Body weight is going to have a large affect on getting to 100 too.  I would makes sure that your body fat percentage is in the low teens (12-13% for a fit male) or you are just going to making it that much more difficult on yourself.  All of the above exercise should be able to be found by typing in variations of the name on a search engine.
225598
I recommend martial arts... Karate in particular.\nIf your objective is to remain fit, then martial arts for sure, it will teach you many more things. But won't help you if you like body building.
635033
Do some light weight lifting. Not serious heavy stuff - but enough that you feel a burn in your muscles. Strength training is the best way to tone - and you won't get huge muscles! Start with 5 - 10 pound weights and progress from there. It is a common misconception that women will get huge muscles by strength training - it's possible to do that but only if you want to. I work out at Curves - where I do cardio mixed with strength training. Yes, I've built some muscle - but I don't look muscular! I still have all my curves! I've lost over 50 pounds this way. Experts say that strength training is what is missing from women's workouts - but it's what we need the most!
539614
it seems to be that you should at least be over 100 lbs. you should try to build muscle by lifting weight and definately eat more protein and fat. Try protein shakes, they are good if you add peanut butter to them. mmmmm...
869503
If you are looking for 1 single exercise to help you gain muscle mass, I would say pushups are the best.  If you are asking this because you are trying to look good, mix in some bicep curls too.  But if you are just trying to gain size and to better defend yourself, pushups are the quickest.  Start with sets of 15 and increase to sets of 50.  Do 4 sets every day.
1133341
ok what are your fitness goals you mentioned bringing your weightlifting to an extreme and running.... for strength training you need low cardio heavy reps with low count on sets.  So your training the muscle to handle more weight.  Running on the other hand is higher intensity and you may loose some build.  The happy medium i recommend 3-4 sets of 10-12 reps.  Train one muscle group once a week, never train chest shoulders or triceps on the same day or day after.  These muscle groups are used together in almost all lifts so you'll tire really fast without a sucsessful workout.   Eat some lean protein meats tuna, egg whites, chicken breast... the best workout doesn't mean anything on a poor diet.  Try to get in 1-1.5g of protein per pound of bodyweight.  Cardio is either on your off days of lifting or after lifting NEVER run or do cardio before lifting unless its a short warmup.  Make sure you get your sleep because that is when you heal.  Use 3-4 different lifting techniques to train each muscle group.  Preacher Hammer curls are the prime bicep technique, one arm dumbell rows and shrugs are back's , french curls and overhead barbell extentions are tricep's, and squats and leg extentions are leg's, chest is dumbell fly's.  I always keep these lifts in my routine since they're prime muscle building techniques and throw in 2-3 others.  I can email you a complete workout sheet with lift tips and techniques I use if you like massure4hire@yahoo.com I keep it up to date on the PC.  Also keep a lifting journal so you can keep your progress and see where you need improvements.  I also log diet and suppliment info into mine.  Here is a free download to print the sheets http://www.trulyhuge.com/TrainingJournal.pdf and just put 3 holes in and put into a 3 ring binder.  Lastly you may want to look into a whey protein isolate a protein powder with amino acids and 0 carbs.  Take 30 min prior to lifting and again after lifting no later than 30 min after lifting and take with some carbs like rice or peanut butter into the blender with it.  Carbs are important in bodybuilding kind of like a shuttle to the muscle fibers for protein synthesis (healing the muscle) to take place.
988348
hardcore! \n\ni respect that. \nhow often do you change your routines?\ni feel once your muscles are accustomed to a certain exercise--you must stimulate them differently if you want optimal growth...\nyou want to constantly challenge them to perform new types of movement that will recruit more fibers to help you perform your exercises\n\nsomething tells me you definitely know what you're doing =P\nbut perhaps --if you change your exercises--once every 4-6 weeks--you might gain better results\n\nalso--4-5 exercises per body part sounds little too exhaustive--maybe 2-3? as long as you do them with all out intensity \n\ngood luck