Do I need to put on some muscle?!
Question: Do I need to put on some muscle!?
I'm 5"8 and I weight 110!.I want to be 160lb of rock solid muscle!.How should I do it!.Should I eat a lot of steak and lift weights!? My arms are so small,like a girl's arm!.It's embarrassing!.Www@Answer-Health@Com
Answers:
Wow man!. You got it easy I need to lose 20 lbs!. At one point I was solid just muscle 240 lbs Didn't do cardio!. But stopped the cardio and needed to lose weight!. My advice to you is since you are just skinny and not fat, You basically just need to gain muslce thats not that hard I gained muscle when I was a fat kid!. Try my old routine with a twist!. Start out 3 times a week work to 4 times a week your second week then do 5 times a week your third week and get through it thats the hardest part only 2 days off but when your muscle burn and hurt the next day thats normal because you aren't use to exerting your body and lifting heavy weights like that!. When your muscles hurt the next day thats what makes you stronger because eventually they don't hurt the next day!. Eventually you will be able to go and lift everyday without hurting but you want 2 days of take saturday and sunday off try this!. You will need some cardio but not much since you are already a skinny body build you are trying to build up not down remember that!.
Monday- Bench press( you need a spotter put a 45 on each side of a 45 lbs bar and if that is enough work your way up from there if not go down and find a good weight you want a weight where you can lift it 6-8 times) Bench press 3 sets of a heavy weight 6-8 times, Fly's(these hurt your chest when you first start and it hurts the next day but man I started off from doing like 3 sets of 6 with a 15 lb dumbell in each hand to a 65 in each it just takes time to get broke into working out do 3 sets of 10 with the fly's,Dumbell curl- Do a set of 15 reps with a 20 or 15 lbs dumbell this will tone, Barbell curl- Get a curl bar put on a comfortable weight and do 2-3 sets of ten this will build your biceps(ARms it will make them manly instead of girly), Try the crunch machine or ab machine with weights if they have it it's like a weighted crunch ask if your gym has a ab crunch machine they will show you if they do, lift heavy on this it will build your midsection do like 3 sets of 10 of a medium heavy weight not too heavy don't want to hurt yourself too bad!!, If they don't have a ab crunch machine or abdominal machine do some sit ups, and for cardio do 20 minutes on the stationairy bike at a normal speed(not fast not slow) Thats not that hard for cardio!. Good luck!.Www@Answer-Health@Com
Monday- Bench press( you need a spotter put a 45 on each side of a 45 lbs bar and if that is enough work your way up from there if not go down and find a good weight you want a weight where you can lift it 6-8 times) Bench press 3 sets of a heavy weight 6-8 times, Fly's(these hurt your chest when you first start and it hurts the next day but man I started off from doing like 3 sets of 6 with a 15 lb dumbell in each hand to a 65 in each it just takes time to get broke into working out do 3 sets of 10 with the fly's,Dumbell curl- Do a set of 15 reps with a 20 or 15 lbs dumbell this will tone, Barbell curl- Get a curl bar put on a comfortable weight and do 2-3 sets of ten this will build your biceps(ARms it will make them manly instead of girly), Try the crunch machine or ab machine with weights if they have it it's like a weighted crunch ask if your gym has a ab crunch machine they will show you if they do, lift heavy on this it will build your midsection do like 3 sets of 10 of a medium heavy weight not too heavy don't want to hurt yourself too bad!!, If they don't have a ab crunch machine or abdominal machine do some sit ups, and for cardio do 20 minutes on the stationairy bike at a normal speed(not fast not slow) Thats not that hard for cardio!. Good luck!.Www@Answer-Health@Com
1) Drink a large milkshake after every workout!. Eat at least four small meals everyday!.
2) Work your legs: some form of the squat (Goblet squat would be good to start with), calf raises, and alternate between leg press one week and leg curls & leg extensions another week!. Work your legs once a week!.
3) Do some form of the deadlift!.
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2) Work your legs: some form of the squat (Goblet squat would be good to start with), calf raises, and alternate between leg press one week and leg curls & leg extensions another week!. Work your legs once a week!.
3) Do some form of the deadlift!.
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join a gym, eat protien, the gym will set you up with diet and excersizze routineWww@Answer-Health@Com
wouldn't hurt to work out a little!.!.!.Www@Answer-Health@Com