Shake Weight Dumbbell
What are the best exercises using dumbbells, and recommended diet for weight and muscle gain?
I have been doing burpees, and i would like to incorporate dumbell exercises (using 5 kg. dumbells) to gain weight. What exercises would you recommend(military press, etc.) to gain muscle fast, and how should I eat. Besides three hot meals a day, i am thinking of adding one can of tuna a day and a shake consisting of peanut butter and icecream. Do you suggest supplements? If you have routines or sample diets please help! PS- should i run and incorporate pushups or will that result in weight loss?
Here is a good guideline to gain some serious muscle mass:
Body Builders lift the heaviest weights they can manage while doing 8-12 reps. I would recommend 3 sets for all muscle groups.
Every day eat 1-2 g of protein for every pound that you weigh. Make sure you count the grams of protein as you go.
Do not lift weights every day. This is a mistake many people make. Your muscles need a rest to heal and build themselves up. Try to workout 3 times a week. (Maybe Mon Wed Fri)
Get at LEAST 8 hours of sleep a night to heal those muscles.
If your muscles are sore, do NOT workout. They are still healing.
After every two months of working out, take a one week break of complete relaxation. Following this break, change up all of your exercises so that your muscles will not even recognize the new ones. They will be shocked into growth.
Make sure you eat healthy; you need other vitamins as well. If you only eat high protein foods the protein will not go to your muscles; in order for your body to function properly, you must eat healthy in all areas. This means 5-6 meals a day, and every meal should include a good source of protein and a fruit and a vegetable.
Before you workout, warm up. Jog for about 10 minutes and then stretch (dynamic stretches). Be INTENSE during your workout; motivate yourself. After your workout you should stretch (static stretches) and cool down (walk).
I hoped I have helped
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