Do all exercises with correct rest times and rep ranges. Don't forget to have at least 2 rest days a week and take protein and creatine supplement (or eat a diet that goes along with the right macros). Supplements help a lot but your muscle building happens when you're sleeping
Age of 16 is too soon to hit the gym with your goals. Your body is still growing, going to the gym to get big muscles can retard that growth and will make you a 1,65m midget full of muscle and that is not attractive at all I think xD just be careful with the kind of exercises you choose
eat enough calories for muscle growth which i think you should ask a personal trainer and work with compound exercises like the squat and deadlift. use slow controlled movements and avoid injuries at all costs by using proper form and slow controlled reps.
Eat healthy food mostly protein , run to birn calories and trim the musles, workout for 5 days a week (push up crunches and basic bench press) and sleep for at least 7 hours. In addition if you want to develop your body faster then you can have protein shakes. But its not recommended. Be natural be healthy. Thanks
Study up on the subject and keep learning. Big man on campus suggested earlier is an excellent source of information. Don't give up if you don't see results, they will happen eventually. Sometimes months go by and it does not seem any progress is being made, then boom you notice some muscle.
The key is to eat a ton along with your workouts. Weight lifting without fuel does not increase muscle mass. Look up how Bradley cooper gained 45 pounds pure muscle for American Sniper. He ate huge amounts of protein and lifted weights, put on 45 pounds in 2 months no steroids. Bench press, squat, pull ups, leg curls, bicep curls, shrugs, lunges all good. High reps low weight increases definition, low reps high weight increases muscle mass more.
Dude it's going to be hard for you starting out on your own. I didn't know how to lift either when I first started out. I recommend starting out by getting the Met-Rx 180 program. It will teach you all the exercises you need to know and give you a good foundation. You won't even need to go to the gym if you get that. You can lift at home. If you still have trouble building muscle after that, look into hard gainer advice.
If you want atheletic build not too big... Protein should be high. I have Agmatine 500 capsules they give me a boost just 1 a day. Train for at least 45-1hr. Drink Lots of water. Press ups are good. Twists on your waist. Start with 5KG dumbells & in 4 months go to 10KG. Avoid sugary cakes, choclates. Lastly 3 d's... discipline, dedication & determination. Play music while working out it helps. Good luck bro.
Eat. Eat. Eat. I've been gaining weight, endurance and muscle myself for the military, you really just need to eat a ton, exercise everyday, eat some more. It's not complicated but it is hard to stay motivated unless your in sports or something. Do yourself a favor and run often. It's not the best way to gain weight fast but being athletic is better than being big.
Exercise don't get you muscle, diet does. Body building is like 80% diet, 20% muscle. As a basic routine just focus on the big 4 lifts: deadlifts, squats, bench press, and overhead press. Add what accessory workouts you want.
Biggest tip: before going to the gym find a routine and learn the damn exercises. Nothing's worse than seeing a guy just not knowing what they're doing and getting no benefit because of it.
Hey I think building muscle can be confusing at first, and if not done right, it can be a pain in the ass (when gaining fat) or you could harm yourself by not exercising or eating correctly.
I suggest you look online for advices from profissional trainers or read bodybuilding books. I highly recommend bigger leaner stronger- Mike Matthews
Caloric surplus, 1g protein per body pound, HEAVY compound exercises with 3-4 sets 8-12 reps. Sleep well, drink water. You can do whatever the fuck you want for the rest, you don't have to be that strict. You're only 16, a noob. You lift heavy, you'll make gains thats all literally.
saw this episode of SpongeBob where he used marshmallow as a starter, then he used teddy bears as weight lifting. You should try that as starter. Now be careful, you don't want to ger hurt.
I'm sorry, man, but doing isolations once per week will likely produce small, gradual gains. Sure, you'll get stronger, but you'll will not be noticeably massive.
Two types of workouts: 1. Aerobic (cardio): running/ jogging, swimming (and most sports activities) etc. 2. Anaerobic: weight lifting, push-ups, sit-ups etc. 3. Flexibility: splits, yoga etc.
You should build muscles but shouldn't be too bulky. First focus on protein intake and weightlifting. Use 5kilo dumbbells on the start... For rods, depends on the mass of the rod. Practice stretching and cardio is a must if you want those muscles to function.
Listen to what @Maddyworld said and just know it could take a long time because you could be one of those people who are naturally skinny, so it's hard for you to gain weight.
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Do all exercises with correct rest times and rep ranges. Don't forget to have at least 2 rest days a week and take protein and creatine supplement (or eat a diet that goes along with the right macros). Supplements help a lot but your muscle building happens when you're sleeping
Age of 16 is too soon to hit the gym with your goals. Your body is still growing, going to the gym to get big muscles can retard that growth and will make you a 1,65m midget full of muscle and that is not attractive at all I think xD just be careful with the kind of exercises you choose
Workouts that work oppisite muscles.
For example, Bench press/bench pull
Chinups/dips
squats/lunges
etc.
Or high endurance, like 20 reps bench press followed by 20 pushups immeaditly, then do same for benchpull after break
Make sure to drink protein powder after!
eat enough calories for muscle growth which i think you should ask a personal trainer and work with compound exercises like the squat and deadlift. use slow controlled movements and avoid injuries at all costs by using proper form and slow controlled reps.
Eat healthy food mostly protein , run to birn calories and trim the musles, workout for 5 days a week (push up crunches and basic bench press) and sleep for at least 7 hours.
In addition if you want to develop your body faster then you can have protein shakes.
But its not recommended. Be natural be healthy.
Thanks
Study up on the subject and keep learning. Big man on campus suggested earlier is an excellent source of information. Don't give up if you don't see results, they will happen eventually. Sometimes months go by and it does not seem any progress is being made, then boom you notice some muscle.
The key is to eat a ton along with your workouts. Weight lifting without fuel does not increase muscle mass. Look up how Bradley cooper gained 45 pounds pure muscle for American Sniper. He ate huge amounts of protein and lifted weights, put on 45 pounds in 2 months no steroids. Bench press, squat, pull ups, leg curls, bicep curls, shrugs, lunges all good. High reps low weight increases definition, low reps high weight increases muscle mass more.
Dude it's going to be hard for you starting out on your own. I didn't know how to lift either when I first started out. I recommend starting out by getting the Met-Rx 180 program. It will teach you all the exercises you need to know and give you a good foundation. You won't even need to go to the gym if you get that. You can lift at home. If you still have trouble building muscle after that, look into hard gainer advice.
Make sure you do that program with dumbbells. You will need 10, 20 & 30 pound dumbbells.
I just ended up skippin all those cardio workouts and just used the weight lifting ones lol.
If you want atheletic build not too big...
Protein should be high.
I have Agmatine 500 capsules they give me a boost just 1 a day.
Train for at least 45-1hr.
Drink Lots of water.
Press ups are good.
Twists on your waist.
Start with 5KG dumbells & in 4 months go to 10KG.
Avoid sugary cakes, choclates.
Lastly 3 d's... discipline, dedication & determination.
Play music while working out it helps.
Good luck bro.
Eat. Eat. Eat.
I've been gaining weight, endurance and muscle myself for the military, you really just need to eat a ton, exercise everyday, eat some more.
It's not complicated but it is hard to stay motivated unless your in sports or something.
Do yourself a favor and run often. It's not the best way to gain weight fast but being athletic is better than being big.
Exercise don't get you muscle, diet does. Body building is like 80% diet, 20% muscle. As a basic routine just focus on the big 4 lifts: deadlifts, squats, bench press, and overhead press. Add what accessory workouts you want.
Biggest tip: before going to the gym find a routine and learn the damn exercises. Nothing's worse than seeing a guy just not knowing what they're doing and getting no benefit because of it.
Hey I think building muscle can be confusing at first, and if not done right, it can be a pain in the ass (when gaining fat) or you could harm yourself by not exercising or eating correctly.
I suggest you look online for advices from profissional trainers or read bodybuilding books. I highly recommend bigger leaner stronger- Mike Matthews
Very simple.
Caloric surplus, 1g protein per body pound, HEAVY compound exercises with 3-4 sets 8-12 reps. Sleep well, drink water. You can do whatever the fuck you want for the rest, you don't have to be that strict. You're only 16, a noob. You lift heavy, you'll make gains thats all literally.
saw this episode of SpongeBob where he used marshmallow as a starter, then he used teddy bears as weight lifting. You should try that as starter. Now be careful, you don't want to ger hurt.
What about the episode where he got anchorarms?
I've been lifting for 5 years and what I do is a 6 day split.
Day 1 chest
Day 2 biceps and triceps
Day 3 back
Day 4 shoulders
Day 5 legs
Day 6 rest
Look up the exercises online. Getting enough calories, especially via protein, is the most important way to make muscle gains.
so your really only working a muscle once a week? is that enough to see results?
I have gone from benching 105 to 305 in 4.5 years so I would say so
It's not like you are going to atrophy in under a week lol
I'm sorry, man, but doing isolations once per week will likely produce small, gradual gains. Sure, you'll get stronger, but you'll will not be noticeably massive.
Two types of workouts:
1. Aerobic (cardio): running/ jogging, swimming (and most sports activities) etc.
2. Anaerobic: weight lifting, push-ups, sit-ups etc.
3. Flexibility: splits, yoga etc.
I'd say eat a lot and lift muscles. Follow this
stronglifts.com/how-to-build-muscle-mass-guide/
Good luck
You should build muscles but shouldn't be too bulky. First focus on protein intake and weightlifting. Use 5kilo dumbbells on the start... For rods, depends on the mass of the rod. Practice stretching and cardio is a must if you want those muscles to function.
Listen to what @Maddyworld said and just know it could take a long time because you could be one of those people who are naturally skinny, so it's hard for you to gain weight.
https://imgur.com/erLKJtN follow that (you can add more reps and all that though) & ear n
Oops I accidentally pressed submit. & eat lots of protein. Don't skip protein after a workout either.