How difficult does exercise have to be before you start buildling muscle?
For example if I were use the stair master for one hour at a level 5, that would be just a little more difficult then walking. Is that enough to build muscle?
Is it okey to do exercise for 2 hours everyday?
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Hi there!
Unfortunately using the stair master will not build muscle. It is a great way to stay fit, but if you want to build muscle you're going to have to train with weights.
You don't need to train like a bodybuilder to build muscle. But you do need to lift moderately heavy weights (heavy for you) to build muscle tissue.
2 hours of training everyday is much too long to be working out. 30-45 minutes is plenty.
Here's what I would do:
First off it sounds like you don't have much experience in weight training. That's ok. The best solution in this case is to go to a gym and find a good personal trainer. Let them know that you are a beginner. They should be able to put together a program with this in mind.
If you have some experience, I would focus mainly on compound exercises like squats, dead lifts, bench presses, dips, overhead press, chins or barbell rows. These exercises will do far more for you than things like leg extentions, side lateral raises, triceps kickbacks, etc.
If you want to build up your legs, do squats. Squats and dead lifts actually have an affect on your whole body.
A famous program for building muscle is the 5×5x5 program. That's 5 sets of 5 reps with 5 minutes of rest in between sets. Pick a weight that you can get 6 reps with in good form, but only do 5 reps. Rest 5 minutes and do it again. Repeat until you finish all 5 sets.
Here's a simple but effective program:
Day 1:
Barbell Bench Press - 5 x 5 x weight - rest 5 minutes between sets.
Barbell Rows - 5 x 5 x weight - rest 5 minutes between sets.
Day 2: Rest
Day 3:
Squat - 5 x 5 x weight - rest 5 minutes between sets.
Leg Curls - 5 x 5 x weight - rest 5 minutes between sets.
Standing Calf Raise 5 x 8-10 reps x weight - Calves respond better to higher reps.
Day 4: Rest
Day 5:
Standing barbell press - 5 x 5 x weight - rest 5 minutes between sets
Barbell curl - 5 x 5 x weight - rest 5 minutes between sets
Dips ( keep body perpendicular to floor) - 5 x 5 x weight - rest 5 minutes between sets.
You can do treadmill work on your off days. Walking for 1/2 hour to 45 minutes is great.
If you want to gain muscle, eat 6 meals a day with protein at each meal.
Right after your weight training workouts, have a glass of whole milk with nestles quick (yes, you read right). Your body will absorb these nutrients like a sponge and aid in recovery. 1 hour later eat a protein and high carb meal.
Follow this program and you're sure to gain the muscle you want. Good luck!
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