I am a thin person and I want to make muscle
(Especially chest and biceps), Is there any way to build up my muscle without any help of tablets and powder, considering I am vegetarian and I live in hostel where I don't get my choice of food. I have gym option available in hostel and please tell me the proper schedule of gym, please Does masturbations also effect the muscle growth?
20 years experience
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You have to do heavy weights, 10 repetitions and 3 sets. Go to gym on alternate days with saturday and sunday as rest days. Do chest and back on monday, biceps and triceps on wednesday and legs on friday. Always remember to stretch your body before and after training to relax muscles.
Take in diet, milk, curd, paneer, soybean chunks three times a week in vegetables. Follow this and give feedback.
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