<span style="display:block;text-align:center;clear:both"><iframe width="640" height="360" src="https://www.youtube.com/embed/GSq3R-9L9EQ?rel=0&modestbranding=1&cc_load_policy=1" frameborder="0" allowfullscreen title="Handsome muscular guy showing off his muscles (c) by Pain with gain"></iframe></span><p>How Many Reps? How Much Weight? From the HubPages Questions and Answers. I saw this question. Since you workout "a lot", there's a pretty good chance you're not giving your body the time it needs to fully recover. Muscle is build outside the gym, not in it. Take two weeks off, let your body fully recover and then get back at it. You want to reset your system which is why I'm suggestion the two weeks off. Seems like too much time off? Don't worry, it doesn't mean you get to be a couch potato. In these two weeks, be active. Go out and ride your bike. Nothing grueling, just a nice ride. Take long walks. Yes, be a personals add! Take a Tai Chi class and get a massage or two. Go swimming, shoot hoop, go kayak or hike. Get the point? Be active, get moving, just not in the gym. Your body needs this. Anytime you feel your training coming to a halt, a good week or two away from the gym but active it always a good thing.</p><br/><br/><p>Nutrition is key to muscle growth. Are you getting enough protein and complex low-glycemic carbohydrates in your diet? If not, it doesn't really matter how many reps you do, you'll never pack on any muscle. You need protein to repair and carbohydrates for energy. Not enough of either one spells disaster for muscle growth. Protein: Focus on getting at least 1 to 1.5 grams of protein per pound of lean body mass. In English, that means if you weigh 150 pounds with 15% bodyfat,  <a href="https://www.playgts.com/bbs/board.php?bo_table=counsel3&wr_id=48859">Titan Rise Review</a> you'll want to consume 130 to 195 grams of protein daily. Try and split that up into 5-6 feedings per day. Carbs: You want to focus on complex low-glycemic carbs that wont mess with your insulin levels too much. Beans, Brown Rice,  <a href="https://safeareamain.com/bbs/board.php?bo_table=free&wr_id=65132">Titan Rise Male Enhancement</a> Whole Wheat Pasta to mention a few. Apples, pears and Bananas are good fruits as they are packet with quality nutrients and fiber. You should be Even-Steven with your protein to carb ratio, so 1 to 1.5 grams for the carbs as well.</p><a href="https://www.all4cycling.com/products/calze-pedaled-yurei-regular-viola"><img src="https://freestocks.org/fs/wp-content/uploads/2021/01/female_feet_standing_on_a_snow_covered_pavement-1024x683.jpg"></a><br/><br/><p>Note: Quality carbs are not going to make you fat. Especially if you're training hard and not eating junk. Finally, make sure a quality multi-vitamin and mineral supplement is in the picture. Kick the machines to the curb and put 100% of your attention on free weights, specifically basic compound exercises. Compound exercises utilize multi-joint movements such as deadlifts, squats and pressing. Dips and Pull Ups are also quite effective for upper body development. Machines create Franken-bodies with limited mobility and range of motion. Focus on big compound movements such as the ones mentioned above. That being said, also make sure you have a trainer show you proper lifting technique. Good form and function is critical to avoiding injury. Especia

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