Will i muscle out or get taller?!
Question: hi, im nearly 18 i am 5'10.5 and built like a bean pole will i ever muscle out or will i remain this way forever, i constintley have to put up with comments such as are you anarexic and if you dont eat something you will blow away, i have tryed working out and that wont work, Help please
Answers: hi, im nearly 18 i am 5'10.5 and built like a bean pole will i ever muscle out or will i remain this way forever, i constintley have to put up with comments such as are you anarexic and if you dont eat something you will blow away, i have tryed working out and that wont work, Help please
have you been dieting strictly?
if you diet strictly you will get results.
there are a few adjustments you may need to make. there are all kinds of workout programs that have got to do with building muscles, one for loosing weight, others for incredible muscle mass etc.
MASS BUILDING WORKOUT:
BACK:
dead lifts: 5 sets...6-12 reps
bent over barbell row: 5 sets/8-12 reps
seated cable row: 4sets/8-12 reps
lat pulldown: 3sets/8-12 reps
CHEST:
incline bench press: 5sets/6-12reps
dumbbell bench press: 5sets/8-12reps
dumbbell decline flye: 4sets/8-12reps
weighted dip: 3sets/8-12 reps
QUADS:
squat: 5sets/6-12reps
leg press: 5sets/8-12reps
hack squat: 4sets/8-12 reps
leg extension: 3sets/8-12 reps
HAMSTRINGS & GLUTES:
squat: 5sets/6-12 reps
romanian deadlift: 5sets/8-12reps
good mornings: 4sets/8-12 reps
lying leg curl: 3sets/8-12 reps
SHOULDERS/TRAPS:
overhead barbell press: 5sets/6-12 reps
upright row: 5sets/8/12 reps
dumbell lateral raise: 4 sets/8-12reps
bent over lateral raise: 3sets/8-12reps
BICEPS:
barbell curl: 4sets/6-12 reps
preacher curl: 4 sets of 6-12 reps
incline dumbell curl: 4sets of 8-12 reps
high cable curl: 3 sets of 8-12 reps
TRICEPS:
lying triceps barbell extension: 4sets of 6-12 reps
weight bench dip: 4sets of 6-12 reps
close-grip bench press: 4sets of 6-12 reps
straight bar pressdown: 3 sets of 8-12 reps
FOREARMS:
reverse barbell curl: 4 sets of 6-12 reps
hammer curl: 4 sets of 8-12 reps
barbell wrist curl: 4 sets of 6-12 reps
behind the back wrist curl: 3 sets of 8-12 reps
CALVES:
standing calf raise: 5 sets of 8-25reps
seated calf raise: 5 sets of 8-25 reps
leg press calf raise: 3 sets of 10-20 reps
ABS:
double crunch: 2 sets of 20 reps
crossover crunch: 2 sets of 15 reps
scissor kick: 2 sets of 10 reps
and that should be it
with a good mass gaining diet you will be a big man in no time.
look on bodybuilding.com's store and see if there are any proteins or supplements you can use while dieting for mass gain