Started going gym for workout last July
From average body shape to slim but never level up to muscular shape

3-4 times a week, 1-2 hours each time

Always begin with 15 min of running or cycling, then use machines for arms, back, chest, abs

Need sifu advices for more efficient & effective ways


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https://forum.lowyat.net/Bodybuilding&StrengthTraining

read the stickies

Do you do any of the big 3 compound exercises? They are the benchpress, squats and deadlifts. Machines are okay but they should only be used once you're done with the compound exercises since they utilize multiple muscles at once and are great bang for the buck.

Maybe you can limiting your cardio too since you don't need too much of that if you're trying to build muscle.

I nvr do the 3 u said 😑
By cardio u mean running?

I see. Then you should start doing them lol. Make sure to perform them in proper form to avoid injuries.

Running, cycling, swimming... There are many forms of cardio. Most people who want to build muscle do them strategically to lose fat but they don't do them all the time because it can potentially eat up the muscles too. There's a reason why you don't see big roided bodybuilders ever hopping onto a treadmill.

get a personal trainer, he will follow your progress

ok understand why no muscle level up now, running

This post has been edited by steevan1000: May 30 2018, 09:09 AM

dun hv extra money to buy personal trainer sessions

Progressive overloading should help.
More compound movements.
Do not do too much cardio
eat lots of protein.

Sleep, Eat, Train (SET)

Sleep - Just sleep well. More than 6, 7 hours.

Eat - Determine your TDEE. Determine your macros. Fix your protein. Fats and carbs can be determined slowly based on your feel and reaction toward all combination. Try it out.

Train - Newbies stick to beginner's program with the big 5 or big 6, add SOME sets of assistance sets. Your training just keep it within 1 hour. 2 hours is overkill. You can train hard or train long but you can never do both. Training long doesn't mean you train hard. I have seen this way too many.

dun understand wat is that

for Eat, cant really do much on it

breakfast & lunch always in kopitiam, dinner at home always more greens than meat, sometime no meat at all, coz mom do the cooking cant complain

Don't be lazy. We don't spoon feed. If you are too lazy to google what progressive overload is, you are too lazy to build anything. Go read all the stickies. Past versions of stickies too.

Well, then stay where you are. No point asking, because, though you have solutions/ ideas to problems, you don't execute those ideas. Might as well stay home and watch tv. Why bother go training?

will take some time to read up the stickies

dun hv to be angry lah

You just gotta eat more than what you're burning in order to grow.

Have to load up on protein..
Start eating/drinking protein powder and that shud do the magic..

I hope that you are trolling. But if you are I will report you.

Not trolling you la.
My fren been there.. and told me protein powder like gnc help recovery after high tense exercises

Your fren must be loaded to get stuff from gnc. And nope. When I first started I bought the initial inflated priced whey from gnc at a discounted member price. I took 1 scoop a day and I dont feel like recovering faster. No. Whatever whey brand is no magic. It does not and will not buff u up. Mass is rubbish at inflated price.

Protein is protein. Be it from meat eggs or whey. Hit that protein count. Hit that carbs count. Hit that fats count Watch those volumes. Sleep. Recover. No point doing things that you cannot recover from.

This post has been edited by lingleeyen: Jun 2 2018, 12:27 AM