Fix diet and invest in protein, that will help you gain lean muscle and shorten the healing process. The gym is your best bet. I personally lift up to 6 times a week. Don't drop cardio. From what I understand a short and intense cardio exercise a couple times a week will give you what you need without breaking down any muscle you are trying to build. For instance, I run/sprint 1-2 miles 4 times a week. Bulk and cut.
check out this website http://www.sixpackfactory.com/ theres loads on it...tells you all about nutrition,home workouts ,fitness everything i signed up for this program where they send you your workout for the week but it only helps you to get ripped..still tho its free
If ur looking to get big make sure u do ur squats and deadlifts. Ur body has a natural habit of staying balanced meaning if u do a shit load of chest and no legs ur bodys only gona get to a certian size before it goes into "popeye alert" Alot of people hate legs but by exsersizing some of the biggest muscles in your body chemicals get released which help increase your mass. Im 6'1 and about 165 with about 4 percent body fat.
I do three sports a year at my highschool (cross country, wrestling, rowing) over the summer I work out alot to stay in shape. There is alot of stuff you can do with a pullup bar that nobody really talks about it all depends on palm placement. Palms towards you and close together=biceps Palms away and far apart=deltoids/lats=shoulders/back Pushups/dips are good for triceps crunches/6 inches(very hard)/swimmer kicks/scullers are great for your core. and running lots of running, it will get you really defined and is your most valuable skill when running from the pigs as far as nutrition goes I eat like a pig, but I'm young so my matabolism burns alot off. during wrestling season I have to drop/maintain my weight and I usually stick to leafy greens and small portions of whole wheat pasta for dinner(lots of goods carbs and fats) but since your not trying to lose weight all you really have to do is eat healthy. try to cut out all the processed shit and you will feel better. As far as bud goes I try not to smoke in season for sports, so I usually just get brownies as they wont fuck up your lungs. good luck,
Squats. When you squat, your body releases anabolic and growth horomones, meaning that no only will your legs grow, but your whole body. It also causes an increase in testosterone. You have to do them right, though, because improper form can lead to injuries to your back, knees, etc. Oh, and just working out won't make you get bulk, you gotta EAT. You could practices short sprints for speed. I'm not a professional. I'm just a guy who was tired of "advice" from "professionals" and "experts" who couldn't ever even agree. So I made my own program and got results.
Just fucking climb shit if you wanna hit your heaven spots. Sitting at home doing 10 push ups an hour isn't fucking helping.
i dunno man, im between 5'11 and 6' and i only weigh ~160, which seems like a good weight to be at actually
theres so much to learn its hard to tell where you want to start. if your looking to build strngth and muscle (recomended) -start off by intaking the amount of grams of protein per body pound, after 3 months... double that, in the summer it may be difficult to keep weight but in the winter go hard at it. -work every muscle in your body, not just chest and biceps, but triceps, legs, back, abs, all of it to get the full effect. also run, swim, tennis, bmx, whatever to help that stamina and reflexes so your muslces can be really worked. -to keep the strength forever, eat more use less supplements, to build it up fast and work through out, take more supplements. -study, eat, and stucfy more. at the gym- start off with 3 sets of 8-10 2 workouts a day chest and back legs and shoulders biceps and tricepts vack and abs after three months- day 1-chest and biceps day 2-back day 3-legs day 4-shoulders and triceps day 5-chest and biceps weekend (my gym is closed) start over again
This is watt i do during my day... mon. protien shake b4 i do 5 sets of dimond, wide, and normal push ups of 10. sit ups and the sit ups twist things to get the outside abs 10 sets of 20 n go for a run for an hr tues. do my prison triceps style(get a dumbell and extend my arm backwards till my muscle tightns n slowly release) 5 sets of 8. then should presses with the wieghts same sets weds. run for hr. then protien shake n then i do biceps (10 sets of slow and tight form of biceps) and wrist by rolling a wieght on a rope. thurs. back- i go to the school gym to train with the football team(gotta keep my t.e back ready) Fri. go to football practice and wrestle around do all work outs in one day.
DO I EVEN LIFT? Idk You tell me brahhs. 15 years old, no supplements, no steroids. this is after a long drug addiction where I lost heaps of body mass.
>165lbs@6'1 >4% body fat. sorry bro, no disrespect intended, but there are two things wrong with that statement. 1. That weight at that height is total Auschwitz mode, like you must be one skinny bastard. 2. 4% body fat is what bodybuilders are at on show day, so that's utter BS. It may have said that on the cheap little machine at your gym, but im telling you its not true. like i said, not beefing, just calling it like i see it. glad to see you're not just a curlbro, though. Keep workin those squats and deadlifts. EDIT: while i'm here, been serious on my three day split and diet pretty much since i last posted. Up from 160@5'11 to 174@6'0. Not giving up any time soon.
Im broke as shit, so i cant really buy a gym membership. So most of my workouts i do using my own body weight. Pushups, Crunches, Russian Twists, Pullups, Squats, Burpees, Climbing shit. My OTHER workout is about 500 kegles a day. -_-
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