Questions and Answers
I'm around 13 and a half and I workout at the YMCA about 3 times a week and play basketball but I feel like I should have an organized workout schedule. I would like to work out the whole body but preferably upper body ( shoulder, lats, biceps triceps, pecs). Thanks in advance.
1. Get Stronger. More strength is more muscle. Get into strength training. I recommend weight training because it allows you to start light and add weight endlessly. Body-weight exercises work too. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone.
2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.
3. Do Compound Exercises. Isolation exercises are ok once you’ve built base strength & muscle mass. But if you’re starting to build muscle, exercises that hit several muscles at the same time are better.4. Train Your Legs. Squats work your whole body, they’re the most important exercise. You’ll look totally different once you can Squat 300lbs. That’s a free weight Squat with hips coming lower than knees.All your muscles tense when doing Squats & Deadlifts. They work your body as 1 piece and let you lift heavy weights. Don’t lose time with Biceps Curls. When you can Squat & Deadlift heavy weights, you’ll have bigger arms.
5. Do Full Body Workouts. Don’t do those muscle magazine workouts. Body part splits with isolation exercises is fine once you’ve built a foundation. That’s once you can Squat 300lbs. You can’t Squat that much or never did Squats? Check StrongLifts 5×5. It takes 3 workouts per week of about 1hour each and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.
6 Get Recovery. Pro athletes workout 5-6 times per week. But they didn’t start that way. They added workouts as they got stronger & bigger. You’ll overtrain if you jump into their routines. As a beginner you need more recovery.7. Eat Whole Foods. You’ll achieve a lower body fat, so the muscles you’ve built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time.
Eat your carbs (for energy) and your protein (for muscle building) and good luck!
Ive been hearing that split workour works great. Which would be to workout 4 times a week with one body part a week. Would this be a good workout???? ( i want to gain muscle and strentgh)
MON: Chest OR Chest, tricep
TUES: Back OR Back bicep
WED: Legs OR Off
THURS: Shoulders, traps OR Legs
FRI: Arms OR Shoulders, traps
also i have a question, by doing this workout wouldnt i be sore every week, since im only working a body part once a week and giving it alot of time to recover?
This plan will get you cut and also force the body to pile on pounds of muscle extremely fast – so first you need to put yourself in a calorie + carb deficit – 1600 per day ,50 grams max BUT you must keep your protein grams high AND drink PLENTY of water – around 300 is okay,whey,casein,normal good protein foods etc – limit saturated fat as much as possible , then workout intensively as normal for the NEXT 3 days in a row hitting different muscle groups each day but ALWAYS do some form of cardio immediately after as this will tap straight into your fat stores IF this is done on an empty stomach OR if just a drink of 8 egg whites is consumed about 30 mins prior(,rest on day 4 ) then continue with the workouts/nutrition plan for the final day – now things are going to be COMPLETELY REVERSED so a calorie surplus is about to enter the NEXT 5 days – so eat EACH DAY – 5000 calories at least, 750 grams of complex carbs,,protein is still good @ 300 ,water is VITAL so keep drinking loads,sat fat the same – now the workouts – just repeat what you did before but NO CARDIO WHATSOEVER afterwards for these mass building days,this will make the body OVERCOMPENSATE to an enormous degree as you have depleted it so much in the previous 5 days,the results will be a reduction of BF % and a metabolic shift to anabolism – around 18lbs of fat will be totally stripped off after 40 days and replaced with solid muscle – you just need to continue this as stated – 5 days deficit /5 days surplus,fast and easy..
I am a 20 year guy with a nice build but i wanna get bigger especially my abs. I am particularly interested in beach body's programs. Any ideas and stuff i will need?
If you follow this schedule exactly, you will gain muscle mass easily.
Eat six to eight times a day. Six to eight meals a day stabilizes your blood sugar. Likewise, six meals constantly provide you with all nutrients that you need to recover from heavy workouts. Drink more water. It has many health and performance benefits. It makes your organs work correctly, reduces the surplus of sodium from your body and provides water to the muscle cells. Eat more protein food. Is more than proved that this only brings benefits to health .Grain pasta, Potatoes, Sweet potato, Brown rice, meat, fish, fruits and vegetables? You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle.
How To Gain 30lbs Of Muscle With Body Weight Workouts!!