Since this topic is up, I was wondering what would happen if you start taking something like this regularly but don't get a lot of exercise (like hitting the gym 3-4 times per week)? For example, I'm about 5 foot 5 (I think) and only weigh about 55 Kgs. My exercise generally involves me walking to the station, and then from the station to work. I also walk about 5 km's per day on weekends. The most I have ever weighed was 62 Kgs, and that was when I was doing weights every day, for about 45 minutes over 3 to 4 months. I never "bulked out", but I got this kind of lean, hard muscle (best way I can describe it).
My diet is pretty decent. I eat sugar free Muesli every day for breakfast, try to get something with eggs in it for lunch, and have something with chicken for supper. I do tend to snack badly between meals (things like chips and a coke) but this isn't every day, just the days I forget to pack fruit or nuts.
Another thing is I'm Indian, and I know Indian dudes tend to be either skinny or fat, or if they gym a lot, well built upper bodies with skinny legs
I would actually just like to put on a little bit of weight, so that I look a little less like a twig.
3-4 times a week is ideal if you do it properly in those times. By do it properly, i'm talking quality, not quantity. High intensity, giant sets, complex movements. It's the easiest way to get a double whammy for your time. Your body comsumes energy in recovery!
Zolly, seriously, you are not going to bulk if you gym every day, unless you carefully plan your routine and eat like a horse. Don't do it if you're not that type of body.
One day rest after one good workout - your body builds muscle at rest NOT in the gym... you use the gym to break down muscle. Recovery means good sleep... seriously! Without good sleep you won't build muscle. Google all of this, it's out there.
And again, make your gym session count. 45 minutes is ideal. Don't do everything, target certain areas in a session... biceps+triceps one day, Chest + lats another, abs + lower back another and legs on their own (big group). You don't have to finish the cycle in one week. 4 times a week is ample, 3 is OK too. GIVE YOUR BODY TIME TO RECOVER AND TRAIN WITH HIGH INTENSITY.
Giant sets... they work VERY well. So do dropsets. High intensity sessions involve three sets of three similar exersices one after another. You'll end up pushing tiny weights on your last but you will make them work for you.
Aim for 15-6 reps with your last rep being to failure.
e.g. I do:
15 dips, 12 dumbell press, 12 flyes
2 min rest
10 dips, 10 press, 10 flyes
2 min rest
8 dips, 8 press, 8 flyes
2 min rest
6 dips, 6 press, 6 flyes
Thats chest done...
Then..
15 wide overhand lat pull-down, 15 close underhand lat pulldown, 12 rows
2 min rest
12 wide pd, 12 close underh pd, 10 rows
2 min rest
8 wide pd, 8 close, 8 rows
2 min rest
6 wide pd, 6 close, 6 rows
Don't be intimidated by giant sets - you can do more than you think... and train to failure, don't stress about the count as much... but if you fail at number 4 cos you went too heavy, just do a dropset (lower the weight and continue till you have done around 10 or so).
This is a short session that incorporates awesome muscle pump and cardio in one and makes your body work on rest days too (for recovery). MORE BANG FOR YOUR TIME.
