Muscle Building, without Equipment?!
Question: Muscle Building, without Equipment!?
I am 18 years old, about 152 pounds, 5' 10-11" I used to be a chubby kid, and worked very hard to get in shape!. Now that I've cut the fat, I'm looking to build muscle mass in the next 2 months!.
I only have 20 lbs dumbbells, 5 pound ankle weights, and a treadmill!.!.!.!. how do I use these to my FULL advantage!?Www@Answer-Health@Com
I only have 20 lbs dumbbells, 5 pound ankle weights, and a treadmill!.!.!.!. how do I use these to my FULL advantage!?Www@Answer-Health@Com
Answers:
For an 18 year old of your size, if you haven't already outgrown the 20# dumbells, you will - quickly!. Go to a sporting goods store, or even on eBay and pick up two dumbell bars and plates!. Don't worry about fixed ones for now - unless you find a good deal!. I would get plates that would outfit you from 15# to 50# for starters!. The only other item that you are going to need is a place to do pull ups, preferably where you can vary your grip!. Once you have these, you can do all of your core exercises - chest, back, arms, legs, abs, cardio!.
Chest execises:
Dumbell press, flys, pullovers, dips (use either one or two chairs), pushups (vary the width and include decline)!. If the pushups get too easy, lift one leg while you are doing them!.
If you don't have a bench, do as you would in the gym, just lie on the floor!. You won't get the full range of motion, but you will still get the work!.
Legs:
Load up the dumbells when you do your exercises - lunges, squats, calf raises, etc!. Another good workout for your legs is plyometrics, videos for this are everywhere!.
Back:
Pullups (vary the width and direction of your grip), seated rows (vary the angle of your back), romanian dead lift!.
Shoulders & Arms:
Curls (palm up and palm down), lying tricep extension (dumbells beside your head), front and side raises (arms straight and bent), tricep kickback (palm up and palm down), concentration curls, front standing rows (lift the dumbell from your droin to your chin keeping your elbows high)!.
Abs:
Try this online program and then customize as you see fit as there are many other ab exercises!.!.!.
Ab Boot Camp -- http://www!.musclemedia!.com/training/Boot!.!.!.
Cardio:
Do a little research on High Intensity Interval Training (HIIT)!. Your cardio is most effective in the morning on an empty stomach!. Make sure you keep variety in your cardio or you will quickly get bored!. Use cross training here!.
Here is a recommended split:
Monday: Chest & Back
Tuesday: Cardio & Abs
Wednesday: Shoulders & Arms
Thursday: Cardio & Abs
Friday: Legs & Back
Saturday: Cross Training
Sunday: Stretching or Rest
One last, but very important, key to building mass is your diet!. This can make or break your success!. Keep it clean and make sure you are eating enough!. Someone your size wanting to build mass is probably going to want to start off at around 3000 calories!. Depending on whether you have a fast or slow metabolism will depend on how you would adjust as there is no one size fits all!. For your macro-ratio of nutrients, look at a ratio of about:
40% proteins
40% carbs (unrefined/ complex)
20% fats
Again, this would be a starting point to see how your body reacts!. Adjust as needed!.
Good luck!Www@Answer-Health@Com
Chest execises:
Dumbell press, flys, pullovers, dips (use either one or two chairs), pushups (vary the width and include decline)!. If the pushups get too easy, lift one leg while you are doing them!.
If you don't have a bench, do as you would in the gym, just lie on the floor!. You won't get the full range of motion, but you will still get the work!.
Legs:
Load up the dumbells when you do your exercises - lunges, squats, calf raises, etc!. Another good workout for your legs is plyometrics, videos for this are everywhere!.
Back:
Pullups (vary the width and direction of your grip), seated rows (vary the angle of your back), romanian dead lift!.
Shoulders & Arms:
Curls (palm up and palm down), lying tricep extension (dumbells beside your head), front and side raises (arms straight and bent), tricep kickback (palm up and palm down), concentration curls, front standing rows (lift the dumbell from your droin to your chin keeping your elbows high)!.
Abs:
Try this online program and then customize as you see fit as there are many other ab exercises!.!.!.
Ab Boot Camp -- http://www!.musclemedia!.com/training/Boot!.!.!.
Cardio:
Do a little research on High Intensity Interval Training (HIIT)!. Your cardio is most effective in the morning on an empty stomach!. Make sure you keep variety in your cardio or you will quickly get bored!. Use cross training here!.
Here is a recommended split:
Monday: Chest & Back
Tuesday: Cardio & Abs
Wednesday: Shoulders & Arms
Thursday: Cardio & Abs
Friday: Legs & Back
Saturday: Cross Training
Sunday: Stretching or Rest
One last, but very important, key to building mass is your diet!. This can make or break your success!. Keep it clean and make sure you are eating enough!. Someone your size wanting to build mass is probably going to want to start off at around 3000 calories!. Depending on whether you have a fast or slow metabolism will depend on how you would adjust as there is no one size fits all!. For your macro-ratio of nutrients, look at a ratio of about:
40% proteins
40% carbs (unrefined/ complex)
20% fats
Again, this would be a starting point to see how your body reacts!. Adjust as needed!.
Good luck!Www@Answer-Health@Com
By July might be a little unrealistic!.
I sugges the following, if you have no access to equipment beyond what you list!.
Do you access to a fixed bar you can use for chin-ups!? If so, do those!.
Push ups!.
Calf extensions (use the stairs in your house!. Hold the dumbell in your hand and add the ankle weights if you want)!.
Squat (with dumbells)
Curls, tricep extensions, shoulder press (with the dumbells)!.
Fly (you'll need a bench of some kind)!.
If you can come up with $50 for better dumbells with higher weights, you'll do a lot better!. Can you come up with a bit of money to join a gym!?Www@Answer-Health@Com
I sugges the following, if you have no access to equipment beyond what you list!.
Do you access to a fixed bar you can use for chin-ups!? If so, do those!.
Push ups!.
Calf extensions (use the stairs in your house!. Hold the dumbell in your hand and add the ankle weights if you want)!.
Squat (with dumbells)
Curls, tricep extensions, shoulder press (with the dumbells)!.
Fly (you'll need a bench of some kind)!.
If you can come up with $50 for better dumbells with higher weights, you'll do a lot better!. Can you come up with a bit of money to join a gym!?Www@Answer-Health@Com
eat 6 small nutritious meals a day!. the more often you eat the better off you are!. 7 meals would work too!. run with the ankle weights on your wrists--keeping good running form!. Do push-ups with your feet on your bed or couch and do sets with your hands close together and with your hands normal/far apart!. Do sit-ups! Your abs are your core muscles and everything will follow them!. Use the dumbles for shoulder presses, bicep/tricep curls, hammer curls, etc!. Run 2 miles everynight!. Good providence!Www@Answer-Health@Com
do full body workouts with the dumbbells, run on the treadmill with a not to high but not to low speed, then when you get used to it then use the ankle weights for higher intensity!.Www@Answer-Health@Com
Here is a great site that will for sure help you out!.!.!.
http://buildcrazymuscle!.com/
Good Luck!
AviBWww@Answer-Health@Com
http://buildcrazymuscle!.com/
Good Luck!
AviBWww@Answer-Health@Com