Please help me out with my workout.!?!
Question: Please help me out with my workout!.!!?
im sixteen 5'11 130ish lbs!. and skinny, i eat alot and it metabolizes fast!. very fast!. I was wondering, i know skinny people have different ways of building muscle as to bigger people, what is a good work out for me to do at home and maybe at the gym to get bigger muscles quicker in my abs and arms!. I prolly will take a protien supplement so take that into account!. I realize that im not going to get results in weeks its more like months!. Please help me out im not getting results like i want!.Www@Answer-Health@Com
Answers:
okay time for a real answer !. to gain muscle you need to gain weight end of!. so to gain weight you need to slow down your metabolism by consuming b-vitamins like brown bread , brown rice and brown pasta!.
take Whey protein isolate as your primary source of protein , take this when you get up, before your workout and after
then take micellar casein before bed to preserve muscle tissue whilst you sleep
also increase your calorie intake by 1000 calories consiting mostly of carbs and weigh yourself at the end of a week if you have gained between 1 and 3 pounds then fne if not increase your intake by another 500 until you are !.
for your abs do weighted exercices which will shock your abs to grow!. do
decline cable crunches for upper and middle abdominals
dumbell hip thrusts for lower abs
cable standing oblique crunches fro internal and external obliques
and weighted plank for mid body stabilizers
for your arms you want to shock them into growth so vary the following exercices every 4 days which will allow plenty of recovery time
biceps
barbell drag curl
barbell curl
ez bar curl
dumbbell curls
incline dumbell curls
concentration curls
dumbell preacher curls
ez bar preacher curls
hammer curls
triceps
dips
weighted dips
kickbacks
skull crushers
overhead tricep extensions
pressdowns
pushdowns
use about 2-3 of each of theses exercices each time you workout do 4 sets of 8-12 reps on each exercises leaving about 90 seconds rest between each set!.
please e-mail me with any questions about supplements, training or exercises on
l!.j!.rowson@live!.com
Www@Answer-Health@Com
take Whey protein isolate as your primary source of protein , take this when you get up, before your workout and after
then take micellar casein before bed to preserve muscle tissue whilst you sleep
also increase your calorie intake by 1000 calories consiting mostly of carbs and weigh yourself at the end of a week if you have gained between 1 and 3 pounds then fne if not increase your intake by another 500 until you are !.
for your abs do weighted exercices which will shock your abs to grow!. do
decline cable crunches for upper and middle abdominals
dumbell hip thrusts for lower abs
cable standing oblique crunches fro internal and external obliques
and weighted plank for mid body stabilizers
for your arms you want to shock them into growth so vary the following exercices every 4 days which will allow plenty of recovery time
biceps
barbell drag curl
barbell curl
ez bar curl
dumbbell curls
incline dumbell curls
concentration curls
dumbell preacher curls
ez bar preacher curls
hammer curls
triceps
dips
weighted dips
kickbacks
skull crushers
overhead tricep extensions
pressdowns
pushdowns
use about 2-3 of each of theses exercices each time you workout do 4 sets of 8-12 reps on each exercises leaving about 90 seconds rest between each set!.
please e-mail me with any questions about supplements, training or exercises on
l!.j!.rowson@live!.com
Www@Answer-Health@Com
Make sure you eat a good quality carb with every meal!. Brown rice, oatmeal, sweet potatoes, whole grain pasta are all good choices!. For now stick to only doing weight training exercise and no cardio as you don't want to burn any muscle tissue!. Basically, you just need to lift heavy for your arms, but don't hurt yourself!. You can do ab work with weights to bulk them up!. Try the decline bench with a plate behind your head (just don't pull on your neck - don't want you to hurt your neck)!. Perhaps a weight gaining supplement would work better for you than regular protein!. It has like 2000 calories per serving! I'm glad to know you realize it won't happen overnight!. Keep up the hard work and be consistent!. You will see results!. A good website to visit with a lot of articles and information is www!.bodybuilding!.com!.Www@Answer-Health@Com
Hey, i am sixteen as well and slim!. Your workout will take time!.Don't expect results in a week or two!. I am sure you wouldn't want to look like Arnold Swarchzinigger cuz that isn't attractive!. If you do this daily itll be enough>>> 15 push ups in 3 sets and same for sit ups!. Just don't over do it!. If you are attending a gym talk to the trainer/coach and he will lead you the right way!. Drink enough water!. And like I said sit ups and push ups at home are useful!. An alternative to way to building muscle would be 50 push ups and 50 sit up in the morning and 50 this and 50 that at night!. Good Luck dude :)Www@Answer-Health@Com