Need Help Gaining Muscle?!
Question: Hi! I'm 16 and 5ft 8.5 inches around and 130 pounds. What can I do to add some more muscle exactly? What thing's should I eat specifically? Also what should I do for excercising (stretches, lift weights) etc All I have is 2 10 pound weights and a 15 pounder lol!
Answers: Hi! I'm 16 and 5ft 8.5 inches around and 130 pounds. What can I do to add some more muscle exactly? What thing's should I eat specifically? Also what should I do for excercising (stretches, lift weights) etc All I have is 2 10 pound weights and a 15 pounder lol!
- Lift in the 8-12 repitition range if you want to maximize hypertrophy.
-Have a coach, trainer, or knowledgeable friend show you how to use proper form, especially for compound movements like the olympic lifts.
-Eat 500 calories each day in excess of your caloric needs
- Eat 1 g of protein per lb of bodyweight. Good sources of protein include lean meats, and powdered whey.
Excercises I recommend:
-benchpress
-lateral raises
-bicep curls
-abdominal crunches
-squats
-pullups or lateral pull-down
I suggest you take a whey protein... It will increase your weight and expand your muscle making it bigger. In your case you will have a descent body with 8 months. Just go to the gym and exercise. After gym eat lots of food. Eat lots of protein and add potato or sweet potato in your every meal...
By the way, whey protein should only be intaked before or right aftrer you do your exercise.
aahahha im in the same position as you!! heres some ways to work out with a dumbell.
http://www.optimafitness.co.uk/shopscr31...
Dumbell Workout Guide : Optima Fitness
also drink protein drinks and do the work outs slowly each set because 15 pounds isn't that heavy lol i use 20 pounds!! im 15 lol
Increase your protien. Protien is found in meats, nuts, dairy. You can find a list by doing a search for foods high in protein. And if your looking for some good, free, doesn' t need alot of equipment execises try this site
http://www.shapefit.com/exercise.html
eat alot of carbohydrate foods such as bread,pasta, potato and work out at the gym with weights such as the bar bell and dun-bells.....but dont over do it with the weights...just do as much as you can handle because excessive loading can be dangerous as it causes strain
Everything depends on the practice and correct diet. I started the gym at 16 too and I was working a lot in the beginning. I was doing all kinds of exercises, including bench press, shoulder press chest press, push ups pull ups, biscepts triceps, everything. And don't start with the low weights. That will be a slow progress. Instead start working on heavy ones and soon you will be able to do even heavier ones. Also you should run after doing your arms because when you run you pump up blood and oxigen to the muscles and they grow even faster Twice a week I drank protein drinks with 50 gram high protein in it ( ISOPURE) but don't do it too much, 1-2 times should be ok. Besides that, you should eat meat. Chicken beef, pork doesn't matter. Fruits vegetables will guarantee your energy so eat as much of those too. If you aren't a lazy guy then my advice is never skip a day. go workout every day. In just 2 months I was pumped up already.