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Originally Posted by PUPPY
what are compound exercises?
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a compound exercise is one that incorporates the use of more than one muscle. one example is a squat, which activates your hamstring, quads and calves as well. compound exercises are great for gaining weight and overall muscle weight.
honestly, i was in your shoes. i am 5'11 and i weighed 145. i started working out 3-5 times a week, all exercises focusing on lifting heavy. i did not do cardio as it burned too many calories. you only gain weight by having a positive calorie intake (meaning you eat more than you burn).
i started out eating 5-6 meals a day (this could be yogurt, cookies, mass gainer, nuts and milk) and i also took mass gainer after most gym sessions.
i am currently sitting at 163. although i have gotten a bit of a gut, i can see a definite increase in my muscular strength and appearance.
in summation:
-lift heavy. your exercises should be around 6-8 reps as heavy as you can, for 2-3 sets per exercise.
-eat often, but focus on eating healthy and wholesome foods. choose brown rice and whole grain breads over white bread and white rice. choose to eat a baked potato over noodles. choose chicken breast over pork.
-when you lift weights, do not neglect your legs! by working out your legs you are stimulating your testosterone more than by working out your upper body. this increased level of testosterone will in turn help you recover and grow larger muscles faster.
-and the most important. DISCIPLINE. Do not be discouraged if you do not see results in a week. Heck even a month! Keep eating and keep exercising. If you are constantly eating and going to the gym often (and push yourself hard!) there is NO REASON why you would not get stronger and ultimately Bigger!
-and finally: diet is 80% and exercise is 20%. focus on eating. Never feel hungry but never feel full. the goal is to always be comfortable, which allows you to maximize daily caloric intake.
Work hard my friend, and you will reach your goals!
-Clint