posted on Feb, 20 2005 @ 02:03 PM
First, you should work each muscle directly only once a week. Right now I do the following: Monday- Chest Tuesday- Back Wednesday- Shoulders
Thursday- Legs Friday- Arms...or else I combine shoulders and arms on friday and take wednesday off.
Diet is even more important for gaining muscle than actual lifting. You should eat at least 6 meals a day, focusing on getting lots of low-GI
carbs/fiber, lots of good protein sources (meat, milk, eggs, whey powder), and healthy fats. It is important not to cut out your fat intake thinking
it will make you fat, as it will significantly lower your testosterone and hurt your gains more than eating some extra fat.
I eat three protein/carb shakes each day, one right when I wake up, one right after my workout (high-GI with extra protein), and one before bed. It
is very important to get a protein shake in immediately after lifting in order to help repair your muscles. Also make sure to drink a gallon or more
water each day, and get plenty of sleep each day. Supplements that I would recommend are a multivitamin, vitamin e & c, vitamin b complex, fish oil,
Optimum 100% Whey Protein, and powdered creatine.
I can definitely help you gain a lot of muscle by summertime, u2u me if you want help with a workout program and what to eat, etc...
[edit on 20-2-2005 by Shoktek]