I want to get muscle like a guy! What kind of workout do you do for arms, abs, back, and but? And how long?

[apple24]

Please keep in mind that I go to a gym that free in my apartment and they don't have weights ! I'm a average girl and that can't do a pull up !! I really want muscle all over my body and I know it will take time but I don't care!! Please help thanks !!

[Words_and_Wisdom]

In the book, "The Calorie Myth," it gives a really interesting method of exercise.

When you lift weights, set the weights on the machines to a point where you can use both your limbs on, but a weight when you cannot push with only one.
For instance lets say a chest press:
You push with both hands and extend out, but don't lock your elbows in. Then let go with one of your arms and for 10 seconds slowly let the weight come down. Flex your abs and keep your feet grounded firmly. If you can lower it for longer than 10 seconds, increase the weight. If less than 10 seconds, reduce the weight. Do 1 set of 6 repetitions for each arm.

Then you can apply the same principle with Leg Press, squats, pull ups, almost anything really. But pick only four at a time.

Then what you can do on a separate day to let your body recover is go on a training bike at the gym. For 2 minutes at a time, go at a relaxed, comfortable pace. Then for 30 seconds, increase the resistance as high as you can go, stand up, and peddle hard. and do that for a total of 10 minutes. It's called high intensity interval training.

Again, the book I stated will go into more detail. But here's just an idea for you to experiment on. :)

[qmusclelvoer]

Gosh I love that idea I wish you good luck and hope to se you one day like these ladies

[Duke2014]

Dips, pushups, squats, dragon walk push ups, hand stand push ups, dragonflies, none of these require weights, I use a 60 pound chain though, I weigh 275 and once I was able to lift my own weight many times I threw in extra weight, Protein is really good make sure you get enough of it

[apple24]

Thanks

[Duke2014]

sure thing if you need to know how long, or more exercises to do, or whatever you can message me on here. I help other people I know lose weight and build muscle and get defined.

[mistninja314]

its going to take about 1-3 years to get toned up but even then you won't be big as a man, but you'll be TONED up if that's what you want

we have testerone, which plays a important role in building muscles. girls have estrogen

[mistninja314]

www.solostocks.com/.../...t-iron-gym-7338951z0.jpg GET ONE OF THESE YOU'LL LOVE IT

[apple24]

Maybe I word it a little bit strange... I know it difficult... I know I can't be built like a man because it kind of impossible but I know I can better myself from no muscle to something..

[mistninja314]

oh just lift lightly 20-40lb dumbbells , do some form of leg exercise, cardio and use that piece of equipment i linked and you should be fine, yea it will take time but you will see some form of results

[Man4DaJoB]

you can get toned in 3months of hard and right nutrition and form not 2 forget the proper exercises in a year she can be abit muscular

[stylez1976]

I lift everyday for around 3 hours... protein will help add muscles <3

[Ghosty]

You should give yourself some rest days..

[Man4DaJoB]

from what i heard you shouldn't workout heavy weights more than 1hour a day

[Anonymous]

Get a job in the fields. Do that for one year and you won't need to do anything else.