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Step-by-step system to gain muscle from a nutrition standpoint.

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Introduction

ÐÏࡱá>þÿ <>þÿÿÿ;ÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿÿì¥Á5@ ð¿0T3bjbjÏ2Ï2 (D­X­X¦(­ÿÿÿÿÿÿ8V b4_v¢¢¢¢¢¢¢¢Þàààààà$ÕR'¢¢¢¢¢¢¢¬¬¬¢¢¢Þ¬¢Þ¬¬¾¾¢ °«äIÇ¢¾Þ/0_¾- ¢ - ¾®Dò,- ¾ ¢¢¬¢¢¢¢¢¬step-by-step system to gain muscle from a nutrition standpoint. 1. DETERMINING CALORIES -- This formula is based on putting on muscle, not strictly body fat loss. FORMULA FOR MEN: A very active male seeking weight (muscle) gain = ideal body weight x 17 A moderately active male seeking weight (muscle) gain = ideal body weight x 16 Inactive male beginning a weight gain exercise program = ideal bodyweight x 15 FORMULA FOR WOMEN A very active female seeking weight (muscle) gain = ideal body weight x 15 A moderately active female seeking weight (muscle) gain = ideal body weight x 13 Inactive female beginning a weight (muscle) gain exercise program = ideal bodyweight x 12 HERES AN EXAMPLE: A moderately active male currently weighing 160 pounds wants to put on muscle. His goal is to add five pounds of muscle to his frame. Here is the formula: 165 (ideal body weight) x 16 (moderately active male) = 2,640 calories. Please keep it realistic! If you're 160 pounds and you place 250 pounds into the formula as your ideal weight, youll just get fat! ...read more.

Middle

Pyramids -- Pyramids consist of multiple sets of the same exercise. The weight is increased for each set, with the number of reps decreasing with each set. As an example, choose a resistance that allows you to do between 8-12 reps. Rest for 60-120 seconds, then choose a weight that allows only 610 reps. Rest again and go still heavier for 48 reps. Bi and Tri Sets -- Bi sets consist of performing two consecutive sets of different exercises for the same muscle group without resting. Using shoulders as an example, try lateral raises followed by shoulder presses. You can also use the same technique with three exercises for the same muscle group. This is known as a tri set. An example of a tri set would be lateral raise, shoulder press and front raise. Super Sets -- Super sets work two opposing muscle groups using different exercises. When a super set is complete, you can rest before moving on to the next. They ensure a balanced workout, since you're working opposing muscle groups. Example: Back and chest; biceps and triceps; and quads and hamstrings. ...read more.

Conclusion

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