Bulking up

Recently I lost some weight but now I want to gain some more but in muscle quickly.

Right now I'm 16.

5'11 and around 145 pounds.

I work out around 6 days a week for about 2 hours a day followed by a protein shake.

Don't really have any weights except a single ten pound dumbell.

I need a good workout routine to get bigger and some nutrition help on what I should eat throughout the day.

 

To gain strength you want to do low reps high weight.
6 days a week 2 hours a day is far to long and often.
Try full body work outs 3 times a week, will produce much better workouts.
If all you have is a single ten pound dumbbell, you will be pretty limited on what you can do, mostly body weight workouts, like pull ups, sit ups, and push ups.

If you go to a gym, do workouts like dead lifts, shrugs, squats, bench press, row, and overhead press. You want to do mostly compound workouts, especially when you are just starting out.

 

Really limited to what I can do, I need a car to get to the nearest gym, trying my best to go to the gym but its difficult getting my parents to take me and buying me gym membership.

Anything I can do at home that will help my arms and chest?

 

Not much you can do with a ten pound dumbbell. You will probably have to do calisthenics. Google it there are a lot of exercises.

Nutrition:
http://forum.bodybuilding.com/showthread.php?t=121703981

 

Working out everyday won't give your muscles time to repair enough to build up.

Try working a muscle group every other day; so for example upper body Monday, Wednesday and Friday then lower body Tuesday, Thursday and Saturday leaving Sunday as a rest day. Without weights youll be doing things like tricep dips, different variations of pushups, pull ups, squats, variations of situps and so forth which you can easily get bigger doing. Just google them because I won't do a good job trying to explain technique and such like this.

Something I used to do before buying some home gym equiptment was find the highest number of reps I could do of an excercise to complete 3 sets with a minute in between. The next time I would do the excercise I would then drop the break to 45seconds and the next time to 30. After being able to complete the number of reps and sets with a 30 second break I would then increase my reps by 2 and start at a minute again working my breaks down.
For ex. Pushups Monday 20 reps 3 sets 1m break, Wednesday 20 reps 3 sets 45s break, Friday 20 reps 3 sets 30s break and then next Monday 22 reps 3 sets 1m break.

 

You can definitely work out at home but at the gym, there is a variety of workouts which you can do. This way, you don't get bored and such. For your arms and chest, you can do push ups and chin ups.

 

I wouldn't even bother using the dumbbell, instead stick to intense body weight workouts.

As for your dieting part, consume a lot carbs such as pasta, brown rice etc.

Eat as often as you can.

I pretty much eat (when bulking) as soon as I start feeling slightly hungry.

And you seem like you have a fair bit of bulking to do (height to weight ratio is way out).

 

Worked out only on Monday, wednesday, and friday instead of my usual 6 day routine. slashed my cardio so now I only do 30 minutes of cardio, 10 minute ab workout, and doing inclined pushups and other types of arm exercises and I have been eating a lot more.

I can see the muscle building better now, hoping to get a gym membership soon or at least a pull up bar

 

Since going to the gym is a problem you should really buy another dumbbell and a barbell. As for now the single dumbbell you have you could do hammer curls and other curls and you can train triceps aswell. Push ups for chest, clapping pushups would put more pressure on the chest. You can also train your calves on a staircase...

 

with 10lb theres not alot you could do... but i have a few exercises which will help put on size due to weight to reps

pull ups wide grip
closegrip pull ups - this will help biceps
push ups - put the 10k on your back

incline push ups... or verts... this will definately add some mass to shoulders if you manage verts

for legs. everast climb.. + 2 mins intense spriting between sets.

pull overs with dumbell - back

not alot i can think of wiv 10k

 

Incline push-ups will really help your arms and chest.

After a set of incline push-ups, pick up your dumbells and do standing presses. (Hold the weights at shoulder height and lift above your head, back down, repeat.) Take a 30 second break, do it again. This extra bit of work will build so much muscle it's awesome, especially in your shoulders.

 

Thanks for all the help guys but can someone please set up a full week routine for me, like a hour long workout for my arms and legs? primarily my arms. With saturday and sunday rest days.

 

Sure, how many push ups are you able to do?

 

Like around 23, 15 inclined and like 15 clap pushups

 

Shouldn't you gain some weight before trying to build muscle? Atleast what I have heard.

 

I have been eating a lot more this whole week, mainly food with high protein.

 

Bump, still hoping someone can lay down a 5 day routine of calisthenics.

 

There's only a few key simple rules to follow in order to achieve a successful bulk.

First of all, you need to be at a caloric surplus and hit your macronutrient goals for the day.

Second, you need to hit the weights, and you need to hit them heavy. Heavy compound movements (Squats, Deadlifts, Bench Press) are a must. I'm sorry but a single 10 pound dumbbell is going to get you absolutely nowhere. The suggested rep range for building mass is 6-12ish, and I'd personally suggest 8. I'm not too familiar with calisthenics, but I don't think it helps much with "bulking" or gaining mass.

Any chance you could get a gym membership? Without one, bulking is going to be really difficult.

PM me if you have any questions about this or want any help. You can also google information or go to youtube fitness channels to hear more (although slightly differing) information regarding a good healthy bulk.

 

increase your calorie count with 500 calories also i would suggest these macros 40 protein/40 carbs/20 fat.

 

increase calorie deficit.