Im skinny and I need to build muscle!?
Well you obviously have a very fast metabolism that is hard tO fight against trust me I went through the Same problem. You need to eat a lot, and try and work out more frequently this is the routine I do: Workout Come up with a routine: Monday chest -- bench sets of 10-8-6-6-6 -- incline and decline bench sets of 8-6-6-6 -- chest flys 3 sets of 10 to 15 Tuesday: back, lats -- bent rows 10-8-6-6-6 -- dumbbell bent rows 8-6-6-6 Wednesday: legs -- squats 10-8-6-6-6 -- hamstring curls 8-6-6-6 -- leg extensions 8-6-6-6 Thursday: shoulders, traps, delts -- military press 10-8-6-6-6 -- shoulder shrugs 10-8-6-6-6 -- dumbbell shoulder front extensions 10-8-6-6-6 -- incline barbell extensions 10-8-6-6-6 Friday: biceps, triceps forearms -- Bicep curls 10-8-6-6-6 -- skull crushers 10-8-6-6-6 -- close bench 8-6-6-6 -- Reverse ez bar curls 10-8-6-6-6 -- incline curls 8-6-6-6 -- hammer curls 8-6-6-6 Remember to have a spotter and for excersizes your not sure about just look up on google This is the almost exact routine I've been doing so trust me it's goin goood :D also remember to eat right, eat a lot and a good amount of protein. Try a weight gainer or a whey protein supplement. Eat something good and hearty before bed like a chicken breast or a protein shake so your body Isnt just burning it all away. Ty and count your calories and consume way more than the basic 2000 If your only workin out without eating a lot your just going to get toned and you won't bull up a lot If you use it tell me how it works for ya :D Arie.hill@yahoo.com Oh and on the 6-6-6 rep sets, go all out with weight to push yourself and if you have a spotter you'll be safe :) good luck!!
How to gain muscle? Im skinny asf?
Carbs, protein, pasta, steak, chicken, fish! Eat! The more you eat the more you have to lift. You'll be huge in a couple months! That's what I do. I was 5'8 160 my senior year. I'm a sophomore in college and I'm 6'2 210 now. Trust me!!
Could I build muscle if I'm skinny?
Hey man in 14 5'3 And 109lbs I thought I would never build muscle then I did research. First of all all I wanted was abs so I started to diet and starve but that sucked because I lost muscle and did not get abs. After a long time trying to get abs I found out the way I started to lift weights after school and have lots of protein throughout the day and have 6 small meals a day instead of 3 huge meals this will help lose fat. And if u drink or eat proteins before and after u workout u will lose weight and gain muscle. Here is an example of what I eat. In the morning every day I have a bagel with peanut butter eggs and a piece of fruit. Then a nutritional drink called breakfast essentials. For a snack when I'm craving it I will have a protein bar or fruit or veggies for lunch I will have a ham sandwich water and vegetable or fruit. And for supper u can have anything that's healthy. I recommend chin up bar so u can do hanging leg raises and chin ups. I used to be skin ey and now I'm pretty ripped and have abs. And never stop till u get your results!! Good luck man lift weights run and eat healthy. Do ab workouts also
How to get abs if I'm skinny?
You should do some weight-bearing exercise to get those abs. One of the best exercises to build abs is the plank. It works out your whole core. Youtube is your friend with the whole exercise thing. It will help you find variety of exercises so you won't get bored. As long as your diet isn't primarily fat or like 60% or more carbs, you should be okay. You're going to want to increase your protein intake to help build the muscle. Besides that, go nuts. I've had the good fortune of always being thin and somewhat active, but building muscle before my wedding has been a challenge because I don't have a lot of control over my diet money- and time-wise. I know my protein intake has been too low and carb intake has been too high, so it has slowed my progress. One last thing: if you want a very defined six-pack, you're going to have to lose fat to get it. Everyone has fat, unless they're severely malnourished. I didn't believe it, but it's true. If you want a body-builder body, there's a diet to go with it, but it's not much fun.
Skinny 16 year old, gain muscle, chest back and arms fast...?
There are two components: Eating and Exercising (Weights and Cardio) 1. Eating: Figure out how many calories you need per day Step 1: multiply your body weight by 11 Step 2: multiply the result by 50% (.5) (assuming you have a fast metabolism; if not, multiply by 30% or 40%) Step 3: Add the results from Steps 1 + 2--this is how many calories you need to eat to maintain your current weight. Step 4: since you want to gain weight, add 500+ calories to give you your new daily caloric intake * Also, you want to eat at least 1g of protein for every pound of body weight. The first guy made some good suggestions for supplements 2. Exercising: -Train all your body parts: back, chest, legs, biceps, triceps, shoulders, and abs. -Do 2-3 muscle groups per session at the gym. -Keep each session to 50 minutes or lower: at this point your body releases hormones (lactic acid) counterproductive to muscle growth -Keep a log of your workouts -The key term is PROGRESSION: each week focus on either lifting an extra (ex) 5 pounds for an exercise, or doing one or two extra reps. This forces your body to continually adapt -Always lift with maximum intensity: during each set, continue to lift/push/pull until you physical cannot do another rep -do 2-3 20-30 minute high intensity cardio sessions per week Good Luck! Hope This Helps
16 years old, skinny, and i really want to gain weight and muscle fast!!!?
hi there, before i start,im going to give you a basic bakground about myself im a 16 year old male from northern ireland, i enjoy playing gaelic football ( for anyone who doesn't know what it is its alot like rugby!) i've been playing this sport since when i can remember. i've been told i am quite good at this sport but my only weakness is my lack of strength, which is vital in this sport. for many years ive became very conscience of how skinny i am and it is now where i am really determined to become big, toned and muscular. i am 5 ft 8 but only weigh around 56 kilograms. in particular, my legs are very skinny and lack in muscle. my biceps and triceps are also small and this effects my confidence greatly. i want to become all round toned and strong. my number 1 goal is to play for my county team in gaelic football. to do this, im going to have to become big and strong. anyone who has real knowledge of how to gain weight and muscle very very fast, please please please answer this question!! it could change my life!!! yours sincerly jonathan