The best way to build muscle is to work out for 30-60 minutes 3-5 times a week and vary your routine every month so you don't plateau. To build your back muscles, do bent-over rows and pull-ups. To grow your pecs, do push-ups and lift weights on a bench press. Work your shoulders with overhead presses. Target your leg muscles with deadlifts and squats, and build your biceps and triceps with arm curls and dips. Finally, do planks and crunches to build your abdominal muscles. To learn what foods you should eat to build muscle, scroll down!
“Reg Park’s theory was that first you have to build the mass and then chisel it down to get the quality; you work on your body the way a sculptor would work on a piece of clay or wood or steel. You rough it out””the more carefully, the more thoroughly, the better”” then you start to cut and define. You work it down gradually until it’s ready to be rubbed and polished. And that’s when you really know about the foundation. Then all the faults of poor early training stand out as hopeless, almost irreparable flaws. [..]
I’ve changed my sleeping habits lately also. Before I was going to be around 2am and getting up around 7am, terrible I know. The past week or so, I’ve adjusted that a lot. I’m going to bed around 10pm, and trying to get up around 5am. This is when I plan to get my workout in. Get up at 5, head to the gym, workout, hit the showers, and head on into work. I noticed another article you wrote about not eating before you work out. Do you feel you have plenty of energy for your workout when you do that? I’m one who can’t eat when I wake up, so I will probably be working out on an empty stomach also. It makes me nauseous if I don’t wait a couple hours to eat. At the same time, I don’t want to fizzle out during the workout, or miss out on any gains.