Athletes quite often find it difficult to put new muscle on. They are forever running around, using up energy and no matter how they train and how much they eat, they find it impossible to put extra muscle on.
Here's an article on how Andy has managed to put 9 lbs of muscle on.
Below are extracts from the article, courtesy of The Daily Star.
Here’s how to serve up a great body like And Murray, 21, and without the spinach diet! The star has piled on 9lb of muscle since last November.
Whether you want to shape up your biceps like 13st Andy or get a hot bot like one of the female stars, James Moore from the Daily Star presents a great guide with the help of from LA Muscle.
CHIN UP TO BULK UP
What: using chin- up’s to build arm strength.
LA Muscle says: “Andy has been doing loads of chin-up’s with a weight around his waist to build up his arms, giving them great power for serving and volleying.”
What you can do: “Anyone can do them. You don’t even have to go to the gym- simply use a door frame and give yourself a workout by raising your head above your arms. You can buy a specific chin-up bar for £10 - £15.”
COPY ANDY’S STAMINA
What: Loose the man boobs and power your peck
Says LA Muscle: “Andy has got amazing chest muscles and abs through playing hours of tennis and getting through the stage of exercise where he’s burning fat.”.
What you can do: “Any cardiovascular exercise – like riding a back. If you keep going for over 20 minutes you’ll be burning fat and over time you’ll slowly define your chest and abdominal muscles.”
TONE THOSE THIGHS
What: Tone up the thighs like Andy and those female tennis beauties.
LA Muscle says: “Tennis players spend a lot of time working on their lower body strength so that they can launch into a shot.”
What you can do: “Tie on a small backpack and try some lunges – stepping forward and landing with the heel first. The knee should be about 90 degrees and over the toes, with the back knee nearly on the ground.”
What: Get broad shoulders like the chunky scot.
LA Muscle says: “Try press- ups, Andy does lots of them at speed.”
What you can do: “if you want a sporting body, rather than simply a muscly one, do fewer press ups quickly rather than concentrating on how many.”
GET THAT HOT TENNIS BOT
What: Get a pert bum like Maria Sharapova, 21.
LA Muscle says: “There are some great exercises to beat cellulite and flab.”
What you can do: “Get down on all fours, take one leg and raise it as far back as you can. Then extend it and bring it back and take it back out again. Do 12 repetitions to help you get a nice shapely bum.”
WHAT TO EAT
LA Muscle says: “Andy will be eating a lot of protein – rich foods with plenty of chicken, egg whites and fish such as sushi with its essential fatty acids.
He’ll want some red meat but will limit this because it can be high in fat.”
"Spinach is important for the metabolism and the iron in green veg is great for your strength and overall health. And he’ll also be tucking into carbs like wholemeal pasta which slowly releases energy throughout the day.
“Andy will be drinking lots of water too – essential so that you don’t get fatigued when you are exercising.”
THE BICEP BOOSTER
What: Beef up you biceps like Andy’s.
LA Muscle say’s: “A lot of tennis players like Andy and Rafael Nadal are now specifically targeting their arms during their workouts by doing plenty of weight training down at the gym.”
What you can do: “Try out a bicep curl by grabbing a weight – tin of baked beans will do. Stand with it in your hand down by your side. Bend at the elbow, curl up to the top and release it back down again. Repeat a few times every day and watch your muscles bulge.”
Copyright (c) The Daily Star
Remember, if you are an athlete and you find it hard to put muscle on, you may very well need to use certain supplements to take you past "the barrier".
Good supplements to take are:
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