fo}e MATT KOLLAT first gym visit Fcimild barbell dumbbells foie) eee How to get a six pack: eT oF leh onl Re Toand get a V shape e Get bigger pecs and arms: this two day push-pull upper body workout wil! get you strong inno time DON'T FORGET TO GET YOUR PROTEIN There are three key elements to effectively gain lean muscle mass: rigorous igen eM arr) Ma Ae ieee) eM OLA n mm aa ome fel NT An eI} slower muscle development and or even worse, injure yourself in the process. Bulkingis a popular word among bodybuilders, it means putting on weight so your body can transform your carb and fat reserves into muscle mass. This definitely doesn't mean you can gorge yourself on pizza and pasta all day long, though. Once you found your maintenance calorie level (if you have an office desk-based job and you are an average built male, that's around 2400 calories per day), eat 5-700 more calories on top of that, mainly more protein and good carbs. That should be plenty to fuel your body to gain more muscle (and not fat). Supplement-wise, you only really need two: protein powder and creatine. The former will help in the muscle repair process and latter will boost performance. Both are safe to use and there is a wide variety of offerings so you can choose a flavour you prefer. With creatine, we recommend you get the unflavoured variety because it mixes well with any liquid and you only need a small amount to keep your creatine levels saturated. This means you can mix your 3-5 grams of creatine with anything in the morning (water, juice, even coffee) without having to worry Ell cg oe e Best cheap protein powder dealse Best cheap creatine deals e Best weight gainer: these mass gainer supplements will buff you up real quick THE BIG FIVE Before you start doing any exercises, make sure you're all warmed up. Do 5-10 minutes of cardio plus a set or two of each exercise with smaller weights, to wake your muscles up. Important: if you are new to weight lifting, start even the 'proper' lifting with smaller weights you can easily manage and work your way up slowly, over a period of days, weeks or even months. No need to rush into an injury, you won't impress anybody with pulling your back doing 120 kilo deadlifts. Be sensible and if you are ever in doubt, just ask. There are plenty of PTs lingering around in any commercial gym and also, most of the buff people in gyms are more than happy to give you unsolicited advice. You might also need to consider looking at the best ways to lose weight if you have not exercised for years. Or, if you want those abs to really pop, check out our top tips on how to lose belly fat fast(er). e Best running watch: also great for tracking workouts e Best running headphones: music in gyms is awful anyway e Best gym bag: duffle bags and backpacks fit for gym kings and queens e Best workout shoes: safely and effectively squat, leap and lift your way to Data SAT LMAR MacM om) LEAL e 9 1. DEADLIFTile Kee Ys eee a erat Garmin Fenix 6, Premium... Amazon£25.36 at AmazonWalmart View Similar Walmart No price information SHOW MORE DEALS ¥ How to get bigger pecs? This classic exercise will work your chest, arms and shoulders too The best arm exercises for women Bits easy way to get bigger arms... and it's not what you thinkBUT a tue Sel ud eu ROLF (Image credit: Unsplash) in depth: How to do overhead press Muscles worked: pecs (chest), delts, triceps, traps Best for: Building shoulder definition Sets/Reps: Do 3-4 sets of 8-10 reps Sometimes called military press, this exercise is great for your shoulders and Eau Keep your back straight and engage your core (if you unsure how to do this, flex your abs and straighten your back) then press the bar up, avoiding your chin. The movement of the bar should be a straight line up and down, make sure you bob your head back and forth as the bar crosses in front of it. Shoulders can improve your looks a great deal, and are actually the real key to Ponda) 8 4ecr et SIXPAD Electric Muscle Stimulation Training Gear | Prices from £175 at Amazon SIXPAD training gear won't replace hard work but it can make it more effective. These cordless pads can effectively enhance muscle stimulation and can "help Werser-lan Ver Reb Mitt) een coil n male) 9\6 (ela eM Sel (oe Adal eco ec} alongside a balanced diet and exercise" - or so does SIXPAD claim. The percentage goes up to 12% after 12 weeks and many SIXPAD products can be used in other areas than just your abs.Walmart View Similar Walmart No price information SHOW MORE DEALS ¥ {ETNA LolU Ne (clon cole) Forget bicep curls, THIS exercise will give you bigger arms for sure Get ripped fast with this ace gym workout tip for muscle growthVIEW DEAL Lip lee y ile Cafe Vanilla Soylent Meal... Soylent Meal Replacement. 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