Printable View
I'm around 120 pounds, 5.7'' and looking to build my abs, biceps, triceps and basically most of my lower body. I'm looking to do most of it at home if possible but I do visit the gym about once a week, I can only get there due to after-school activities and transport. Anyone give me a few exercises I can do w/ a routine to help out.
For your Biceps and Triceps i reccomend press up's since press up's will work those areas the most.Quote:
Originally Posted by PaulMacC
As for your abdominal muscles, Crunchies, Sit up's (make sure your backs supported or it will do more bad then good). and basically the key is stick to a healthy diet, also may i ask you one thing,
How old are you?
seeing as your body doesnt fully develop until you're 18 minimum.
I'm 16.
kk, Then if i was you i'd make sure you still get protein as well as carbs,Quote:
Originally Posted by PaulMacC
Remember to try and include some Cardio exercises in your workout as well.
Why don't you do resistance machines at the gym i do to build endurance and it really works :D!
I have after-school activities 4/5 days, the gym is close to the school but my school is 4 mile away.Quote:
Originally Posted by Luccy.
I would HIGHLY suggest also working out your chest and shoulders also, as well as your back. But in your case that may be hard.
It will just look kinda odd if you have big arms, nice abdomen and small shoulders and chest.
Goodluck :)
Use body weight exercises if your at home, and try to purchase soem cheap weights.
Do situps, pressups, pullups, dips, and things like that.
Make a good routine and remember to rest
Abs are 99.99% having low body fat 0.01% training. Eat plenty of protein, don't be afraid of fat (fat doesnt make you fat, saturated fat doesnt cause heart disease, but avoid polyunsaturated fats like the plague), avoid all processed foods and eat a decent amount of carbohydrates to gain weightbecause you are very very underweight. Since you can't go to a gym, you'll have to stick to calisthenics.
That's Crunches, Push-ups, Pullups, Chinups, Dips (different variations of this like tricep and chest dips etc) and some exercises that can strengthen your core (and yes, help your abs) beside crunches are: most of the previously mentioned calisthenics, Hanging leg raises (And variations), Prone bridges, side prone bridges, bodyweight squats (as you dont have access to weights) and some others really not worth mentioning. Personally I think you should make time to go to the gym because if you can't put the time into training to build a physique & strength then you simply wont get the physique and strength you want.
Just to say, pullups work your back and lats hard, and to a lesser extent your biceps, for chinups reverse that (more biceps less back/lats) and your shoulders take a supporting role in many calisthenics. You can get a full body workout using calisthenics I've underlined above; Crunches, Push-ups, Pullups, Chinups, Dips (different variations of this like tricep and chest dips etc).
You need to start eating a lot more too, I can guarantee your super fast metabolism is actually you grossly overestimating how much you eat. Something you can try is eating more and then on top of that drink a gallon of full fat milk per day. At least go for 3000 calories+ per day.