[phoenix1664]

I want to start getting bigger in muscle mass and fitter in running but I do not want to go stupid and end up looking weird and I am wondering if someone could help me, I will be in the gym at least 5 days a week 1 time a day but I do not know what exercises to do, I want to do a day on each muscle group. (back, chest, biceps, triceps, shoulders and legs+abs) but I do not know what exercises would be best, and some sugjestions on sups, I would like a good pre suppliment a post suppliment and a during and alos something to remove fat,

Any help wityh this would be greatly appreciated.
Thanks in advance

Regards matt

[JudyKayTee]

Every gym where I've ever worked out had personal trainers on staff. They charged a reasonable fee and set up exercise schedules and plans as well as dietary and supplementary plans.

I also was advised to take a day off after 5 days in the gym - but maybe that's just for women.

[Eileen G]

Base your workouts on compound lifts like squats, deadlifts, bench press, pull-ups, dips, military press, lunges, stiff leg deadlifts, rows, wood chopper. Ask the trainers in your gym to show you exactly how to do them right. Aim for 3 sets of 8 reps at 80% of your maximum lift. You should find you are struggling to finish the last rep. When you can do ten reps, it's time to increase the weight.

A whey shake after lifting is a good supplement. Other than that, just the basics, a good multi-vitamin and some fish oil. Eat real food, not processed rubbish. Get rest days, get enough sleep.

Don't worry, you won't look "weird". The bodybuilder look takes years of dedication and hard work, it doesn't happen by accident.

A cup of espresso makes a good pre-workout supplement. Drink water during the workout. Sugar drinks turn off fat burning, so avoid them.