I would like to know how can i build muscle faster and what are the things I'm doing wrong when weight lifting ? I'm 17 years old, I've been lifting weights for the past 8 months, I lift weights about every second day in a week ( a day in between for recovery ), I started of lifting 15 KG I'm currently on 31 KG.. I weight 60 KG I was 55 when I started.. I do about 6 exercises which include ( shoulder press, bent over row, deadlift , benchpress, bicep curls, and tricep extensions ) I'm currently doing 50 reps on each of these exercises and I also add 5 reps the next time I workout. I keep my training session under 1 hour no matter what. I drink 6 -8 glasses of water , 2 glasses of milk and eat about 4 meals which include proteins and carbohydrates. I take no supplements or steroids for that matter..
Answers (1)
It sounds like you are doing a lot - you presumably are putting on muscle, just not at the rate you had hoped for? It could be that you are expecting more progress than is realistic, as so much depends on your body type, your exact diet, what you are doing when not working out etc (eg do you take other forms of exercise as well or do any manual work? It all makes a difference).
It may well be more effective to reduce the amount you do per session but to have four or five sessions before you take a rest day. However, to be sure you're doing this properly the best advice is to go and see a personal trainer if you haven't already. If you have, I would see another one and explain how you feel about your progress. And don't let it take over your life! Working out is great, but obsessing over calories and weight is no way to a healthy lifestyle.
You can find some good background tips here.
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