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Has anyone got any ideas of how I should start. I don't want to go gym yet and I only have a set of weights. What sort of food should I be eating, I'm vegetarian so I drink a lot of whole milk, badaam, dairy products, mahan/masaran (not too keen on cholay), and I eat a lot of fruit.

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To build muscle you need a greater level of resistance and fewer reps. I would suggest a set of 3, comprising of 6-8 reps for each exercise. I'm keeping this fairly generic as I not a personal trainer and I don't know at what point you are starting, your fitness levels etc. Exercises you might want to consider, after a warm up, might include dead lifts, press ups, squats, lunges, chest press etc. Just make sure you do the exercises correctly and stretch properly afterwards as well.

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  • 1 month later...

Since both of these posts have the same principle i.e higher intensity, lower time (reps) I'll post the purest form of it.


That method is called isometrics, and is the fastest way to physically induce hypertrophy.

As for whey protein 3 times a day, you should be getting atleast .6g per kg of body weight but more is beneficial.

Also, don't be afraid to eat... A lot.

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