Respected Sir/mam,

Can u tell me of what all exercises to do to maximize the muscle size. Also what should be the apt routine. Should I start taking supplements bcoz I have been working out 4 about 2.5 years now without much gain?

Regards
Rahul

What types of exercises have you been doing?

Protein shakes will help but so will the lack of routine. If you do the same thing every time you work out your muscles will get used to it. Mix it up.

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Originally Posted by Unknown008

What types of exercises have you been doing?

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I have been recently started 2 mix my routine.. starts with exercising the biceps on Monday, chest on Tuesday, back on wed, and like that.. I do all the normal exercices which the instructor teaches me... could you tell which exercises give maximum result..

You know you should also perform stretching exercises? I'm told they help much. Have proteins as ZoeMarie said, if you can, do shorts series.

Say, you lift ten times a dumbbell on Monday. Next time, you do two times the series, with a pause in between. Once you can keep up with the pace, increase to three, then four. If you fell that is easy, go on to increase the length of the series. So, you'll do series of 15 for example, or 15, 12, 10 just for the sake of not overdoing yourself.

This will also increase your endurance.

Hope it helped! :)