Working Out Correctly

HELP
Im 15 6ft 1 inches and Looking to improve my abs, biceps and chest area.

I have dumbells and cant afford to go to the gym.
Any tips on how to workout would be appreaciated.
Also tips on whether to take any maximuscle shakes etc..

Thanks alott

Jonoo

 

For abs, reverse crunches, crunches, hanging leg raises, partial situps. For biceps, bicep curls, concentration curls, hammer curls. For chest, bench press, dumbell flies, pushups, incline bench press, along with decline. These are just some of the main ones, there are plenty more out there. Do not buy maximuscle protein powder, there are not really a good company, all you need is whole food, such as chicken, steak, eggs, etc. If you do want to buy a protein powder for convenience, then buy Optimum Nutrition's Whey protein.

Owain jones, of course you have to train lower abs like a muscle, jogging is not going to develop your lower abs, by your logic, your saying that a cardio exercise such as rowing machine will train legs and arms? No.

And reverse crunch is for the lower abs, go do some research. No wonder you have to take all the supplements in the world, without them you wouldn't get anywhere.

 

stop copy and pasting your results off google as they dont make sense and just show how stupid you are. i used to be in this position and only had a dumbell its not hard

abs- crunches and sit ups, sets of 30-50 while working out (thats 6-8 sets)

bicepts- go with the regular curls, theres lil videos on how to do it right

tricepts- you NEED these, might look like they're for show but they support your arm do tricept extentions with the dumbell

chest- push ups all the way, once you get better try doing them on your fists with one foot it'll work your wrists at the same time. do at least 10 push ups with each set

forearms- squeezy thingies are like 5$, try to get really hard ones not the junk at zellers.

reverse crunches are gay, you look like a dumass lying strait on the floor raising your arms and legs id rather do push ups, that also works your core as you need to stay flat as a plank.


supplement question, drink lots of milk and get a lot of carbs/meat. pasta is amazing for you and wont interfere with workouts. get protein AFTER the work out, not before as most people think. if you want to spend money on it i recommend bsn true mass strawberry its like strawberry milkshakes but cheaper =p

630 calories 50 grams of protein little sugar and a shitload of vitamins, this excludes the milk. drinking 2 litres of milk a day along with 2 litres of water will help you build up faster

 

Situps actually cause bad posture (lower back) which is why no professional bodybuilders or anyone else experienced with training uses them. They use a variation of the crunch. Don't know if you made a spelling mistake but 30-50 sets? 1-15 is what most people use depending on the time they have been working out.

For Biceps, regular curls are good, but as anyone who knows a decent bit about working out will know, that you have to switch exercises around due to adaptation.

Pushups are good, but bench press, incline, decline, flies, are better, also, the wrist has no muscles, fingers and wrist are controlled through the forearm muscles.

You don't need to buy any "squeezie forearm thingies", do forearm curls, reverse forearm curls, etc.

Drinking your calories is not a good idea, eat whole foods, after workout, get protein and some carboyhydrates to cause an insulin spike. Anyone who knows anything about working out will tell you this.

Don't waste your money on supplements, if you want to gain weight, then you don't need supplements for it.

 

your a total dumass, end of discussion. he said he cant afford to go to the gym. i dont fucking get nutrition just from drinks your just illiterate.

sets of 30-50 MEANS EACH SET CONTAINS 30-50 CRUNCHES

you put "anyone who knows anything about working out" after every sentence like what the hell? there are too many flaws in what you say to believe the shit you copy and paste

you win the weekly prize for most stupid man on sythe

 

Thanks alot too both wagwannadon and owain jones

1 more question: how many of each excersise and how long for
and how many are in a set etc..

Jonoo

 

Where did I say anything about him going to a gym? Most of the exercises can be done at home with dumbells, like he has.

LOL? 30-50 crunches per set? 10-15 (or even to 20) per set, you have to train them like any other bodypart, they are a muscle, just like biceps, you aren't going to do 30-50 curls for biceps are you? Shows how much you know.

You're an ectomorph, naturally weak and skinny, which is why you need to take weight gainers to gain weight. You also eat unhealthily as you have said before yourself, so I can't see how you're flaming others for giving advice.

Jonoo, as a beginner, first week start off with full body workout with 1 set per muscle group, second week with 2 sets, then third week with 3 sets, after 3-6 months of working out you may want to move onto 4-9 sets per muscle group, with various exercises, and when you've been working out a considerable amount of time, typically 1/2 years, you may want to do 10-15 sets per body part on a split routine, with various different exercises.

 

Ok so 1 set per week is like 10-20 ab crunches
50 bicep curls 50 tricep extensions and 20 inclines?
i've been doing 100 bicep curls 100 crunches and 50 inclines daily for the past week :S

Is that bad?

Jonoo

 

1 set is for the first week, second week 2 sets, then third 3 sets, for reps, start with 8, then next workout 9, then 10, then 11, then 12, then increase weight and start at 8 again (progressive overload)
Don't go 50 bicep curls etc, look above and use the progressive overload method with the correct amount of sets.

100 curls and crunches won't work lol.

 

So do i do a set everyday, and then 2 sets everyday or just 1 a week then 2 a week?

Im confused about the set thing

Jonoo

 

When you workout, do a set then then give yourself enough rest, so you won't be doing full body every day, miss some days out for rest, just do 3 sets because it looks like you have been doing some training.

 

You're* a total dumbass*.

Don't* fucking get nutrition just from drinks. You're* just illiterate.

See above

See above, and enjoy your infraction. Flaming is nasty.

 

you think its a good idea to take these AB building vitamins? supposably they help build muscle and give you a 6 pack

 

Taking a multivitamin is for insurance purposes only, you can't be sure that you're getting all your vitamins and minerals from your food, and due to the conditions that food grows in, sunlight, soil conditions, etc, some get damanged. Vitamins and minerals are needed for daily functions, and various other functions in the body. Taking them as an insurance policy so that you know you aren't deficient in any vital vitamin and mineral.

And as I was saying before, to see the abdominal muscles you must reduce bodyfat through proper eating and cardio exercise, so taking this multivitamin won't give you a 6pack. Also, make sure you buy a good multivitamin, and always read the lable.

 

yeah they do

 

very nice guide i could find useful when i actually start working out.. i like the pics as well.. overall good job.

 

when i work out people often adveratise various protein supplaments and things of that nature, i have heard that creatine is really good for gaining muscle mass, does anybody know if this is true?

 

Ok people, don't be dumb and waste money on products.. Heres the facts.

Protein
Water
Multi
Intense Training

Don't spend $50-60 on a new brand crazy supplement with false claims. Stick to the basics and train hard.

Any help on buying stuff or articles, this is the best site I have ever used..

Bodybuilding.com

 

Protein supplementation is for the serious athlete, if you do want to build muscle though, you will need it because on some occasions, it can be hard cooking a meal when time is short.

 

http://fitness.scoobysworkshop.com/

For any and all of your questions^
I'm not the owner of the site, but It's one of the best out there. The guy is in his 40s and has an amazing body(and keeping in good shape at that age is tough)
If there are a few things to keep in mind while body building

It's technique not weight- you'll get a better workout using 5 lbs with perfect form and motion than 50 if you're arching your back and not flexing at all during negatives(when you lower the weight) and when some arrogant punk comes into the gym and starts benching 250 lbs with horrible form just remember that hes ruining his back and in a few years is going to be having a lot of pain.

Nutrition- Some of the greatest athletes of all time have been quoted saying it's 80% what you eat and 20% what you do. If you're eating fudge cakes and mcdonald's it doesn't matter how much you work out, you'll look like a lard ass. You're only going to see the muscle if there isn't any fat on top of it- so concentrate on high in protein low in fat foods- chicken/beef/fish.

And of course your workout- one thing I disagree from with this guide is that the muscles hes saying to work out on certain days don't always go together.

eg: "chest and biceps" Chest is used when you push away biceps when you pull.

should be chest and triceps(pushing) back and biceps(pulling) each get their own day.