How much time does it take to build muscles.?!
Question: This is my health status
I am a frail idiot who cannot do a pullup.
I can do 30 pushups because i weigh 100 pounds
I am in 9th grade.
I have good cardiovascular fitness. (i can run a long way)
I can do 70 sit-ups
I am 5 feet 3 inches tall.
I am flexible. I can touch my head on my knee without bending it.
If i lift 11 pound dumbells each day for about an hour (4 sets of 15 minutes).
How much time will it take me to have big muscles. and a lot of strength
Answers: This is my health status
I am a frail idiot who cannot do a pullup.
I can do 30 pushups because i weigh 100 pounds
I am in 9th grade.
I have good cardiovascular fitness. (i can run a long way)
I can do 70 sit-ups
I am 5 feet 3 inches tall.
I am flexible. I can touch my head on my knee without bending it.
If i lift 11 pound dumbells each day for about an hour (4 sets of 15 minutes).
How much time will it take me to have big muscles. and a lot of strength
Muscle growth is a VERY quick process, but the routine you describe won't cause it to happen.
Fitness is a 'dynamic process'. This means that the things you need to do to improve any aspect of your fitness, will CHANGE while you are doing them.
Exercise is also 'specific'. This means that your ability to do 30 pushups is NOT 'because you weigh 100 pounds'. You proved this by failing to pull 100 pounds up to an overhead bar even once.
The muscles you use for pushups are strong; those that you use for pullups are not.
To strengthen muscles, stick to this simple principle:
You need to do work that the particular muscle CAN do, but only by trying hard.
(The harder the work is, the more muscle growth you stimulate. Work that you ALMOST totally cannot do, will produce the fastest growth.)
To improve your pullup performance, you need to strengthen the muscles you use for breathing, the ones that pull your arms downwards, and the ones that pull your shoulders backwards.
The exercises you need to do, are LAT PULLDOWNS, ROWS (a weightroom exercise, NOT the CV 'rowing' machine), and breathing exercises that improve your lung capacity and 'inspiratory' (breathing inwards) power.
If you have a 'chinup' bar at home, and you can set it at about chest height, you can perform SITTING pullups (your feet stay on the ground, so that you are only lifting part of your bodyweight). As you gain strength, you will find that your feet are taking less and less of your weight, until eventually (probably quite soon) you can pull your whole body up from the floor in a 'piked' (L-shape) position.
With the bar even lower, you can perform 'upside-down pressups' to strengthen your upper back. You hang under the bar with your body/legs straight and heels on the ground, in exactly the same shape as for a pressup, except that the movement pulls your chest upwards to the bar instead of letting it down to touch the ground.
Lifting weights will strengthen and build the muscles that you use when lifting them. But there's another problem. The muscles in your arms (bicep tricep, forearm muscles) will need to train with a different weight, than the muscles in your shoulders need. Your bicep will probably need a different amount of resistance (weights are just a form of 'resistance', they resist being lifted up), than your tricep.
It is possible that your 11-pound equipment is the perfect weight to use for training one or more of your upper body muscles. But as soon as the muscle starts to get stronger, you will need to use a heavier weight.
Disc weights are the most versatile option, because you can add and remove weight so that each exercises exactly suits the muscle that it activates. As you get stronger, you can buy bigger discs to add variety, so that you can make large or small adjustments to the amount you are lifting.
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big as in formed muscles? or like Arnold S.?
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