Build Muscle?

cla011

hi guys,
Just wondering if I can get any advice on building muscle....
I make it to the gym bout 3 times a week and take a scoop of protein after every workout. I only see very small improvements so just wondering if ye could give me any tips. I hear you have to eat a whole lot of chicken/steak/eggs and what not to build muscle but how do you know if your doing enough to work to eat so much? And if your not, will you just gain fat? Etc etc....
Thanks for your help.

tbreath

It sounds like you're a hardgainer. In this case you have to really eat a lot - consider your effort with food intake as important as gymming yourself. It'll mean eating when not hungry and so on.

Buy a good quality protein powder and take about two to three a day. They work out cheaper than food and obviously they're more practical.

I use this one for example http://www.universalnutrition.ie/viewproduct/412

I also find No-Explode and Cell-mass quite good.

At the gym don't overtrain and keep workouts short. Keep track of your weights you lift on a gym card and try and make small gains each workout if possible. Lift as hard as you can for 6-8reps. Comfortable weights at 12 reps isn't going to do you much good.



Good luck.

cla011

tbreath,
Thanks for the advice, i'll drop the reps and up the weights.

Easygainer

If you PM me I'll send you on a decent programme.

Ruu_Old

You are probably best off posting here, you can request a moderator to move your thread. Good luck.

muboop1

Not the best place for your post, there is a health and fitness forum who can prob advise you better then me!

However,

To gain muscle you need a good intake of healthy fats and protein. Being a vegetarian... Are you eating adequate amounts of protein? Are you eating any?

In your case diet depending it could be alot easier to get this protein from supplements...

Anyway head to the health and fitness forums, loads of good advice there!

Dan420

one word, Squats.