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wieght lifting
hi,im doing wieght lifting to get muscle to be a male model but what are some things i can do to keep doing wieghts every day..
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Ok, your question is a little vague, so I will try to talk a bit about everything.
First off you should not be doing weights every day. There are many different kinds of split routines that you can use. You can do full body workouts, usually done 2- 3 times a week; you can do some sort of half body split, usually done 4 times a week; you can do a three day split (e.g. push, pull, legs), done 3 times a week; and so on.
Its a little hard to recommend something since I dont know whether you are a beginner or not. However, a full body routine is a fine way to condition the body. Even later it can be very effective for muscle growth.
First thing you got to do is to determine if your first priority is to gain weight (bulk) or trim fat (cut). Dont try to do both at once.
If you are bulking it is vital that you eat a lot. You need a serious amount of protein, carbs, and calories in general. Keep it relatively clean, i.e. not KFC and coke. Stick to good foods like lean meats, poultry, eggs, rice, potatoes, etc. But you need a calorie surplus, and you need to eat very 3 hours or so.
Here is an article that discusses building up a diet based on specific requirements (there is a very easy to use calculator at the bottom that shows your protein requirements etc.):
[Link](Mouse over link to see full location)
Supplement with protein shakes and possibly creatine. Whey protein is absorbed very quickly, so its usually best to have a whey shake mixed in water right after training. Casein is a slower protein, more suitable before going to sleep.
The other thing you need to do, is to get plenty of rest. Thats when you grow. As a weight lifter you need more sleep than the average person.
Always remember how those three things go hand in hand. Training- diet- rest.
Now, in regards to training, stick to big compound exercises (multiple joint exercises). They are far more effective than isolation. Similarly, free weights beat machines any day. So, base your routines around squats, deadlifts, dumbbell or barbell presses (chest, shoulder etc), pull ups or pull downs, etc.
With just a few compound exercises you can hit your whole body, including stabilizer muscles, much more effectively than with hours of isolation (which also risk overtraining muscles). They also have a positive effect on your testosterone levels (particularly squats and deadlifts).
Thats more or less it. If you are a beginner I would really urge you to get a routine made for you by a trainer, or alternatively to find a tried and tested routine online or in a book. This will ensure that you get the most out of the time spent in the gym.
Good luck.
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