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When bread becomes toast, it can never go back to being bread again.

i do drink protein shakes and eat a balanced diet. right now im on a 1600 or 1800 calorie per diet

You have to destroy muscle to build muscle. They don't grow in a sense. You ruin them by exercising and then when you sleep they rebuild. The thing is that your body realises that you're clearly overworking your muscles so it's builds more than you had before.

Obviously for this you need a good amount of protein and carbs. Protein to actually build the muscle and carbs to fuel the repair.

Are you training at a gym? If you're only training 20min then it has to be maximum intensity.

http://www.bodybuilding.com/ is a pretty good website for building muscle. Sure, it's tailored to muscle men and being absolutely fucking huge (something I think is rather ugly) but it's got tonnes of info which applies to all exercise and can help you in many ways.

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Anything more than 20 min for 3 times a week would be destructive to your body and you would die

quote:

Originally posted by Fledz You have to destroy muscle to build muscle. They don't grow in a sense. You ruin them by exercising and then when you sleep they rebuild. The thing is that your body realises that you're clearly overworking your muscles so it's builds more than you had before. Obviously for this you need a good amount of protein and carbs. Protein to actually build the muscle and carbs to fuel the repair. Are you training at a gym? If you're only training 20min then it has to be maximum intensity. http://www.bodybuilding.com/ is a pretty good website for building muscle. Sure, it's tailored to muscle men and being absolutely fucking huge (something I think is rather ugly) but it's got tonnes of info which applies to all exercise and can help you in many ways.

+1

working out for any amount of time really all depends on the intensity. divide your body into different days.. many dont agree with the way i do it but it works for me.

day 1- chest, tri, shoulders
day 2- back, bicep
day 3- legs

the days between if i have time i do cardio(which ive also been told not to do since i am naturally thin) and abdominals.

running seems to be essential to my body. maybe you should throw in 20-30 min of cardio before ur work out

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quote:

Originally posted by Poncho My gf tells me to only work out once a day 3 times a week for 20min.

Yea listen to your girlfriend.

-Start a routine and make sure you stay committed.
-Work out 4-5 times a week; with each training day dedicated to a different muscle group. Also be aware that training chest and shoulders also works out your triceps, so don't over work them (eg. don't do triceps the first day, and then follow with chest/shoulders. Let your triceps recover). Same goes for biceps and back.
-Eat right.

ps. You should be doing cardio 3 times a week @ about 20+ minutes.

Why don't you ask this guy:

http://www.tranceaddict.com/forums/...threadid=461438

quote:

Originally posted by infinity HiGH Yea listen to your girlfriend on how to get bigger. -Start a routine and make sure you stay committed. -Work out 4-5 times a week; with each training day dedicated to a different muscle group. Also be aware that training chest and shoulders also works out your triceps, so don't over them (eg. don't follow triceps after chest/shoulders). Same goes for biceps and back. -Eat right.

can you please explain the logic to me on working different muscle groups at the same time? nobody has ever been able to drill it into my head or ive just never been able to switch up my routine. i find concentrating on one muscle group to be the most efficient IMO

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try the workout thread

and doont listen to your girlfriend.. she is probably fat

quote:

Originally posted by hiram can you please explain the logic to me on working different muscle groups at the same time? nobody has ever been able to drill it into my head or ive just never been able to switch up my routine. i find concentrating on one muscle group to be the most efficient IMO

Isn't that what I said? That he should focus on 1, or maybe 2, muscle groups per day?

Eg.
Day 1: Biceps
Day 2: Chest/Shoulders
Day 3: Back
Day 4: Triceps
Day 5: Legs/Abs

Bicep day.. wow

i would switch back with legs in that routine