Starlet_Sam's_Mum
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1. Exercises http://www.exrx.net/Lists/Directory.html - This link shows you how to perform each exercise, you can select by muscle. You want to concentrate on compound exercises such as dead lifts, bench press, military presses etc.
2. Diet - Complex carbohydrates, protein, fluids, fruit and vegetables. You need to eat a lot of calories to gain weight.
3. Sleep - The only place you build muscle tissue.
Great advice, this is exactly what you need to do, to be honest it does take a while to start getting big. The people at my gym that started after me who are on roids look so weird, and so do all the other roid heads that have been there for years.
i was 9stone 2 pound now im a healthy looking 16stone 3pound at a height of 5ft 11
my secret loads of heavy training,alot and a mean alot of eating and ehmm cough steroids cough lol
Mate that isn't a healthy weight for someone who is 5'11", I bet you are a riiiiiiiiight Chode. Again people who are on roids look very strange, like Bulldogs. Basically roids build muscles were you have been training, the muscles you use the most are your heart, mouth and neck. Your heart suffers and your face and neck will look weird.