What workouts should I do to gain muscle and abs?

[Anonymous]

I do martial arts trainings 3 times a week and yoga 2 times a week. I'm 165 cm tall or 5'5 and weigh 53 kg or about 117 pounds but not happy with my body, what "at home" workouts should I do to gain muscle and "get abs". I have small 2.5 kg dumbells, a pipe thing to do pull-ups on and a skipping rope but nothing else. What should I do?

[Justsomeguy9814]

Gaining muscle u need to make sure you are consuming enough kcal as a first and in my opinion main point. Basic principles of gaining muscle mass is hypertrophy, I recommend 5x5 training for this, or even 5x3 so that's sets and reps, do 5 reps at ur max weight for 5 reps for 5 sets. Only way really for it, u can tone at home but gaining at home in my opinion is damn near impossible, as for abs with what u have u can train them easy, do bpdyweight circuits and use the pull up bar so leg raise hanging knee raises etc. Personally I train abs every day because it is the only muscle that u can do, and a strong core is essential due to my sport etc so training it frequently has had huge benefits to me and it would to u too I would bet

[jjmarvin]

I have a bowflex, that's how i got abs really. But i was getting ok results with p90x, i bet it would have worked really good if I'd have stuck with it. It takes longer than they say lol! I did the first month and it was like almost nothing, and that was with protein supplements. The bowflex is definitely easier work, but i bet i would be more overall fit if I'd have kept at the p90x

[idkwtftoputhere]

Strength training should be your main focus and eating more food, especially protein (carb cycling may work for you)
Get heavier weights, 2.5 kg isn't going to do shit ok you want to work your muscles to the point you feel pain/soreness.

[Asker]

I feel like when eating more food, I would gain fat instead of muscle

[idkwtftoputhere]

If you want to gain muscle mass, you're going to have to consume more calories. In addition to doing cardio, weight lifting has an after burn effect which means your metabolism will be higher resulting in more calories burned even after several hours. If you're not getting enough protein, you can always make some protein shakes because it is increndibly important to have an adequate amount since it builds muscle.

[idkwtftoputhere]

Hopefully this helps, goodluck. https://www.bodybuilding.com/fun/planet45.htm

[Nobodyelse74]

You could do Crunches builds your core and strong core means it's easier to build arms and legs also