How to reduce hip size
Broad shoulders
Home Workout and Diet for Women
Weight training - Safe or not?
The Bodybuilding Diet
From fat to fit
Important bodybuilding lesson - Training prioritization
Soy Protein - Good or Bad?
Heavy weight or light weight
How much water should I drink in a day?
Healthy eating
Dumbbells or Barbells
My shoulder hurts when I bench press
Morning Exercise or Evening Exercise for Fat loss
Walking speed
Why i am not responding to the same workout routine
Hey Murli, i am 22 years of age, and i've started bodybuilding just before a month. At this age do i have to make special efforts for gaining mass?
ReplyDeleteHi chirag,
ReplyDeleteat all ages you gotta make effort to gain bro
no effort - no results
check out this article bro - http://biglee-murali.blogspot.com/2008/03/maximum-muscle-gain.html
i ve been working out in gym for like around 1 yr..
ReplyDeleteI ve gained mass but not shape in my Arms .. is thr any particular workout so as to stimulate shape in my ARMS ? ..
i ve been working out in gym for like around 1 yr..
ReplyDeleteI ve gained mass but not shape in my Arms .. is thr any particular workout so as to stimulate shape in my ARMS ? ..
mahesh,
ReplyDeletego heavy on lifts bro
choose three exercises for tricep and two for biceps and one for forearm
keep rep range between 6-8
go for 5 sets each and lift heavy.
All the best
cheers
hi murli
ReplyDeletei am adithya..i have been working out for 3 years now....i have a good body but dont have proper abs...what do i do???can u plz help me???
how many times in a week should i do cardio?????
hi aditya,
ReplyDeleteyou just need to train your abs like any other muscle.. once or twice a week is enough..
but to see abs packs you need to get rid of the fat from under the skin
Do join my discussion board at Biglee murali discussion board
cheers
hi Murali...
ReplyDeletei was quite impressed n motivated with the way you train n also guide others...n thought to give you a try before ending up in a complete mess !!
Herez my problem...
Im a left hander n alwayz had a strong left fore arm...i started working out which resulted in a complete mess....here are the anomalies...
My right biscep n tricep are bigger than my left ones...my left fore arm is bigger than the right ones...my left chest plate is perfect while my right ones is much smaller..same with the lattice...left ones much better...
I know that now..after all these days..my right hand can take more weight than the left but i dunno how to strain the muscle i want to make it better. n have a proportional body..everytime i try..the strain shifts to some other muscle n results in buildin some other muscle to make me look more shapedout !! Really need ur valuable suggestion on this one !! thanks :)
Silvermintz,
ReplyDeleteMany people have such problem bro and i am no exclusion to that.. Even arnold had a bigger right biceps and a smaller left biceps..
you can not have the exact inch perfect measurements on the two sides.... but you can make them appear similar..
So instead of using more barbells use more dumbbell moves.
This will ensure that you use arms individually on all moves and make you gain equally and get a symmetrical look
cheers
Weights & Yogasanas
ReplyDeleteMurali,
Im 34 years old started hitting gym & lifting weights for the past one month. I've been working out every alternate dat like Mon, wed and Fri taking one full day rest b/n the workouts. Now i want to do yogasanas in those rest days as i'm intersted in learining yoga too. My question is it OK to do weights in the gym and yogasanas alternately or will it be a over training? Please guide me properly on this.....Thank You
Ravi,
ReplyDeleteyoga is a wonderful way of improving health.. you can verywell start it under a watchful eye of a yoga teacher..
cheers
Dear big lee
ReplyDeleteI need your help to improve my body status more better than now , First i'll explain my problem to u , i am 22 years old and i am doing my work outs for past one year in a gym while i am joining in gym i am just 54 kg weighed after a 4 months i seen a miraculous changes in my body status I started at 6 .8 2008 after 4 months i got 60 kgs and now the problem is i am staying the same still now , i cant see any changes after 4 months i am weighing the same and my muscles didn't getting mass after that period, i've try lot of different supplements and diet plans but no worth , How do i get muscle mass more than now i need your kind advice and help , my diet and work out routine follows, please don't avoid this mail and pls reply for this mail and give me a solution sir.
My work out routine
Mon- chest - Flat bench press
Incline dumbell press
incline flys
pull over
Tue - lats and calves - pull ups
cable rows
wide grip lat pull down
wide grip lat pull down behind the neck
seated calf raise , standing calf raise
wed- Arms - Triceps - dumbell one arm triceps extension
reverse grip tricep push down
triceps push down
seated tricep press
Biceps - Cable preacher curl
Dumbell alternate Biceps curl
wide grip standing barbell curl
Thur- quads and hamstrings - squat
hack squat
leg press
leg extension
lying leg curls
fri - shoulder- Dumbell shoulder press
Military press
dumbell lateral raise
shrugs
sat an sun free no work outs --- daily work out for fore arms palm up wrist curl and palm down wrist curl in machine
my diet - present
morn 5.30 to 6.30 workout
after work out creatine mono hydrate 5gm
then 8.30 on wards 5 egg whites and 250 ml milk and 2 sea cod caps
12.00 afternoon rice and veggies
4.00 eve rice with chicken
7.00 rice and veggies with 250 ml milk
9.00 chappathies
11.00 night two dosa and two eggs
bro...suggest me a good supplement...i have never used a supplement..i have an ideal weight of 67 and myy height s 5.7...m 22 yrs old..
ReplyDeletechandu,
ReplyDeletewhey protein
cheers
EARN CASH,
ReplyDeleteyou need a meal 20 mins before your workout and a meal immediately after workout
cheers
What kind of meal i want to take before and after work out , Now i am not taking any pre workout meal i am just taking sizerxxl after my work out
ReplyDeleteearn cash,
ReplyDeleteTake few slices of bread with milk or oats with milk and if possible add a couple of whole eggs to the meal
cheers
hi bro ...is ECA stack gives a gud result...? i hav takin it fr month's ...i take a pill drink a green tea nd do walking fr 2hrs continously..without intervals....but de effect is gud wen am walking ...but de physique has no result....
ReplyDeletend my master said xenadrine fat burner gives a very gud result...can u suggest me which is gud to hav....bt i take only recommended dosage..
prem,
ReplyDeleteECA is a very good metabolic enhancer... its your diet and workout that brings you the look..
Regarding ECA, take once before morning walk (no more than 1 hr at a time) and take one more before your evening weight training.
EAt 5 balanced low carb meal and you will see great results
cheers
dear big lee
ReplyDeleteI think i locked in plateu i don't know how to overcome that , i am doing the same work outs for past 6 months and i can't able to stick in an ideal diet pls give me a good diet chart with daily increase in calories i am 63 kg weighed and 170 cm height and give me good workout routine for me pls i need ur help to overcome plateu
Diet needs to be completely personalized bro
ReplyDeleterule of the thumb is eat 6 high protein meals a day....
Now... To overcome the sticking point... Take rest for 10 days and stop working out
start fresh after 10 days and i am sure that you will progress with leaps and bounds...
Cheers
what is the pre workout meal that is necessary to maximise our energy during workout and how long before a workout should it be consumed..also suggest a good post workout meal
ReplyDeleteAJAY,
ReplyDeletePreworkout - a cup of coffee and some complex carbs with a good source of protein - for example - a cup of oats with few egg whites and a coffee (30 mins before workout)
post workout - a good and fast absorbing protein with simple carb or even satachy carb 0 fir exanoke - a whey protein shake with a baked potato (immediately after workout)
cheers
thanks mate for the diet , im 21 and im skinny ...and largely all i want is descent sized arm ..
ReplyDeletethe arms routine that the gym has given me is
barbell curl and close grip bench press - superset 4 sets
incline dumbell curl and tricep push down - superset 3 sets
cable bicep curl and pully extension -supeset 3 sets
precher curl on machine and dumbell extension - superset 3 sets
i workout arms once a week ..
is it a good arms routine and kindly suggest any modification to the routine if required to increse arm size
AJAY,
ReplyDeleteyes it is very good hitting all parts of your upper arm
cheers
Hi Murali,
ReplyDeleteIm Vimal (Age 25), ur friend Gopi Krishna's colleague...My weight is 48 and Hieght 172cm. Im so lean from my Childhood....I would like to gain more weight than now and improve my body. Please give me some ideas for the same.
Vimal,
ReplyDeleteI urge you to join a gym and start working out.
You can refer the article section and read the articles "Workouts for beginners".
Other than what food you eat right now, add in 2-3 glasses of milk into your diet
add 2 eggs in your breakfast(in addition to your normal breakfast)
eat a hand full of nuts before going to bed
let me know how you gain.
A gain of 1/2 kgs a week can be expected for the first few weeks. After which you need to increase the quality of food by little every week
cheers
hey i need small help bro can i stack fatburner with whey isolate and No capsules im trying for dry look and cutting is it good to stack them 3
ReplyDeletearyan,
ReplyDeleteyeah bro.. you can combine them three.. but make sure that you do not take fat burners and NO caps together.. have at least 30 mins gap inbetween
whey isolate - any time man...
cheers
hi brother,
ReplyDeletei am in process of body buildig n have been goin to gym since last 1 year(had a break of 4 months in between).
I wud like to know if taking whey protein is healthy.I jus came across your blog n its soo informative.
Want o know abt whey proteins ....is it safe n which is the most safest since their are sooo may varieties....
Whey protein is absolutely safe!!!
ReplyDeletehi bro,
ReplyDeletecan an eggetarian do heavy exercise and body building? if so, what would be the best diet plan? please suggest!