Are there any proven ways to build muscles?

[Virgil]

Building muscle takes so long! I train a lot and hard but it takes forever, it seems I just can’t do it. Please tell me, are there any proven ways to build muscles? Please reply I am waiting for your replies.

[Jerome]

I’m with you on that one buddy.

It’s annoying not getting the results you want even when you train hard (I had the same problem). Until I stumbled on a book that got me results. I’m more muscular now: I can tell the difference. That book’s Building Muscle Formula (http://www.buildingmuscleformula.com/). It’s free. Try it if you need help.

[Zebographix]

Building muscle depends on a number of factors. Age, diet, exercise intensity, type of exercise, hydration and mental mind set. Add Phen and I do not know how that changes the physiology. A good search of the web can give you good info.

To build mass, you must feed your body absorbable protein inclusive of a balanced diet and maintain good hydration while exercising strenously at least 3 times a week. I recommend free weights with machines used only to supplement. some machines can exercise muscle groups that may not be easy or possible with free weights. On the other hand, free weights require more energy to contol, and therefore make the work more efficeint. Make your routine as short as you can...it is a balance between effectiveness and efficeincy. I keep mine to about an hour. Few people actually like the gym. The socializers are the exception and that is why they do not tend to make large improvements. Get in, do your thing and leave.

Generally, 4 sets of 8-12 reps per exercise is a good start. Work up from 1 set of 8 reps to avoid start up injury or discomfort. Adjust your free weights so the last rep of the last set is extremely difficult or impossible to complete. Drink lots of replacement fluid and give muscle groups a day off to repair between workouts. Therefore, work different muscles groups every other day. It's not just about building bulk. You will want to understand definition and cutting up as well.

It is best to start your workout with large muscles first and work down. Gluts, abs, delts, pecs, quads. Remember, muscle weighs more than fat, so the scale may be decieving as you build muscle. Using a flexible measuring tape to guage muscle size is a good idea. Calfs, thighs, waist, chest, biceps, etc. Also, in order to build muscle you must be putting more calories into your body than you are burning with exercise and phen. Feed yourself right and you will build mass.

Once you have reduced fat cells and have more muscle, the muscle will burn more calories and it will then be easier to keep fat controlled.

Good luck.