Help please with building some muscles?!
Question: Help please with building some muscles.?
i'm 17 yrs old and i'm extremely short 5'8 and i weight 120 pounds.
my arms are so skinny. i want to build so biceps and triceps and chest. what do i need to do everyday.? please if you could give a good routine that would be very helpful.please what should i do i feel in a great disadvantage compared to kids my age and height. please help. thank you so much. Health Question & Answer
my arms are so skinny. i want to build so biceps and triceps and chest. what do i need to do everyday.? please if you could give a good routine that would be very helpful.please what should i do i feel in a great disadvantage compared to kids my age and height. please help. thank you so much. Health Question & Answer
Answers:
You are at an age where you have tremendous potential to gain muscle but the actual results of your efforts will lag behind the hormonal levels because, unless you have remarkable genetics,your muscle maturity comes much later, often in the mid to late 20's. Teens are notorious for wanting quick results.
That being said, this is a wonderful time to start. You need to learn how to do the big basic exercises that build muscle. These are called compound exercises because they involve more than one joint. The greatest size builders are squats and deadlifts. These should be done under the supervision of an experienced lifter. Fancy equipment is unnececssary, but you would be well-advised to start going to the YMCA or YMHA where you can get some free instruciton in weight training. Once you have gotten the hang of squats and deadlifts you can move on to work on bench-presses which are wonderful chest builders. A nice back is something that teens don't even think about but it is essential if you want good shoulder development and nice arms.
Start doing some "lat pulldowns", seated cable rows, upright rows and so on. Then learn to do shoulder presses and do them properly. Triceps are the biggest part of your arms so you want to learn close grip bench presses and "skull-crushers". Biceps respond well to barbell curls. Don't waste your time doing fancy shaping exercises until you can do the big compound building exercises.
This can be a tremendous amount of fun and it should make you feel terrific. Just keep in mind that this needs to be done three times a week not every day and that it takes dedication and time and discipline.
Get some good reading material and look up bodybuilding sites on your computer. Don't fall for the supplement scams. You don't need to buy expensive supplements. Instead you need to develop excellent dietary habits. Good luck and happy lifting.
By the way, 5 feet 8 inches is not short. It is average. The 120 pound weight thing will improve with the lifting and the proper diet. So go for it
And remember DON"T train every day. This is called over-training and will set you back bigtime rather thatn allowing you to go forward.Health Question & Answer
That being said, this is a wonderful time to start. You need to learn how to do the big basic exercises that build muscle. These are called compound exercises because they involve more than one joint. The greatest size builders are squats and deadlifts. These should be done under the supervision of an experienced lifter. Fancy equipment is unnececssary, but you would be well-advised to start going to the YMCA or YMHA where you can get some free instruciton in weight training. Once you have gotten the hang of squats and deadlifts you can move on to work on bench-presses which are wonderful chest builders. A nice back is something that teens don't even think about but it is essential if you want good shoulder development and nice arms.
Start doing some "lat pulldowns", seated cable rows, upright rows and so on. Then learn to do shoulder presses and do them properly. Triceps are the biggest part of your arms so you want to learn close grip bench presses and "skull-crushers". Biceps respond well to barbell curls. Don't waste your time doing fancy shaping exercises until you can do the big compound building exercises.
This can be a tremendous amount of fun and it should make you feel terrific. Just keep in mind that this needs to be done three times a week not every day and that it takes dedication and time and discipline.
Get some good reading material and look up bodybuilding sites on your computer. Don't fall for the supplement scams. You don't need to buy expensive supplements. Instead you need to develop excellent dietary habits. Good luck and happy lifting.
By the way, 5 feet 8 inches is not short. It is average. The 120 pound weight thing will improve with the lifting and the proper diet. So go for it
And remember DON"T train every day. This is called over-training and will set you back bigtime rather thatn allowing you to go forward.Health Question & Answer
start off with stretching exercises first. to warm your body up.
Then do push ups strat with 10 to 20 the first week and increase by 10 each week after or 5 if you're feeling a strain. The for the chest begin doing sit ups again begin at 10 then slowly increase the numbers as you comtinue each week.
get dumbells 3 - 5 and 10 lbs each to do arm curls . Cut out a lot of the sugar, and DO NOT use the sports enhanced drinks. as they are full of caffeines and sugar or other unwanted junk that can deplete your body of good nurtients it needs. If you want snacks that help you then use fresh fruits , or nuts and a lot of water to keep your body hrdated as you don't want to be dehydrated while trying to begin an exercise routine.Health Question & Answer
Then do push ups strat with 10 to 20 the first week and increase by 10 each week after or 5 if you're feeling a strain. The for the chest begin doing sit ups again begin at 10 then slowly increase the numbers as you comtinue each week.
get dumbells 3 - 5 and 10 lbs each to do arm curls . Cut out a lot of the sugar, and DO NOT use the sports enhanced drinks. as they are full of caffeines and sugar or other unwanted junk that can deplete your body of good nurtients it needs. If you want snacks that help you then use fresh fruits , or nuts and a lot of water to keep your body hrdated as you don't want to be dehydrated while trying to begin an exercise routine.Health Question & Answer
don't waste time with push ups, they will make you stronger but to build muscle you have to lift heavy weights. Start reading muscle and fitness magazines they you can get some basics. At 17 your body has plenty of free testosterone to build muscle, so this is a good time for you. Remember low reps heavy weight for mass. I know you want your chest and arms big, but don't forget your legs and shoulders and back. Start taking protein powder you need protein to build muscle. if you only 120 lbs. you have a very high metabolism, which is good. Just eat health and smart.Health Question & Answer