Hi I'm an 18 year old 5'9", 125 pound rail of a guy just sort of starting to try to build up some body mass. I am most concerned about my upper body muscles, as I have played soccer all my life and already have decent legs haha. I recently got a set of dumbbells and have been doing some basic exercises with them such as chest presses, bicep curls, shoulder presses, and shrugs. I've been doing these exercises almost daily along with the standard push ups and sit ups. Im not really looking to get a gym membership since I am currently in college and low on cash and time. I was just wondering if anyone had some tips for me as to how often I should do my "routine" and if anyone could reccommend some other exercises that would be beneficial to add some upper body mass/strength. Thanks in advance!
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How should I go about getting bigger?
- Thread starter Sokr_8
- Start date
Ok, first of all don't workout everyday. Since u don't need to lose weight and only want to gain muscle u are in the same situation i am. The key to muscle building is low reps, heavy weights. To determine how heavy here is what u do. After a good stretch and 30 jumping jacks to warm your muscles up lift one of your dumbells and do 5 slow curls. If it's easy, they are too light. You should really struggle with that 5th curl. This applies to your barbell also. When doing chest presses u should not be able to do more than 6 reps at a time. The key to heavy weights doing low reps is that all u want to do is tear your muscle. The muscle tears (and u'll know cuz u'll hurt like h@ll the next day) and then when u AREN'T working out the following day it will be repairing itself and building stronger and larger. You only need to workout 3 days a week at the MOST.
With each of your exercises do 5 reps on the first set (if that was easy then up your weights) and then 3 on the second set and then try for 3 more on the third but in all honesty u should only be able to do 1 or 2 on that last set. DO NOT do this everyday thinking u will build faster! U will end up breaking down ur muscles and hurting yourself.
With each of your exercises do 5 reps on the first set (if that was easy then up your weights) and then 3 on the second set and then try for 3 more on the third but in all honesty u should only be able to do 1 or 2 on that last set. DO NOT do this everyday thinking u will build faster! U will end up breaking down ur muscles and hurting yourself.
Forgot to tell u that u definitely need to replenish ur muscles immediately following ur workout! Either get protein powder and drink a shake after or eat something high in protein (like deli turkey) and POUND THE WATER. U really don't need any of the cardio exercises because ur lean already but may use them for warm ups. Ur workout should be a maximum of forty minutes and tho u may feel like u want to do more - DON'T! It's that easy. If u follow this routine u will see result pretty fast! If u go overboard and over train, u won't build any muscle at all. Remember- heavy weights, low reps!!!
Deli turkey? I would suggest real, unprocessed meat that's NOT stuffed with half of your daily sodium intake.Forgot to tell u that u definitely need to replenish ur muscles immediately following ur workout! Either get protein powder and drink a shake after or eat something high in protein (like deli turkey) and POUND THE WATER. U really don't need any of the cardio exercises because ur lean already but may use them for warm ups. Ur workout should be a maximum of forty minutes and tho u may feel like u want to do more - DON'T! It's that easy. If u follow this routine u will see result pretty fast! If u go overboard and over train, u won't build any muscle at all. Remember- heavy weights, low reps!!!
Pounding water isn't really necessary either. Certainly, you should be drinking water all day long, including during and after exercise, but guzzling a bunch at once isn't going to do anything for you.