I am 19, 6'' ft, 145 lbs. i would like to gain some mass to my arms and chest...im natuarally thin ( fast motabolisim) and i dont have any weights to work out with. im on the verge of joining the gym, but not quite there yet. if anyone knows of any ways to help me accomplish these goals without joining the gym please let me know. i would imagine working out at the gym is probably my best bet. im completely oblivious to workout rountines and everything. im looking to make this a self improvement, and hobby. any advice will be appreciated. thanks.
-Osiris-
IMO, in-between the time that you are not able to join a gym, you should take the time to develop a program that suites your goal needs with the time you have and then transcend to an improved routine when you are able to go to a gym on a regular basis.
There are no execuses. Within yourself (and around the house) are the tools you need to get started.
To get started do this:
1.
Develop a sound diet that surrounds your goal purpose.
The diet is the absolute key to gaining any tissue.
Go here and read on some basic and fundamental information:
Weight Training 101
Nutrition 101
Delaware Consumer Health Information Services (Originally Posted by Wrangell)
Weight Training Technical Articles
Create a SURPLUS : (Attempt to Gain Weight, Surplus example)
In order to gain weight,
you must create a calorie surplus. It is easier and wiser to increase your calorie intake a little bit at a time.
What you need to focus on is this for mass: (VERY BRIEF SYNOPSIS)
1. Calories
Go over your approximated MT Line (or create a surplus) of about 300 to 500c. As time passes, see what your bodily feedback is, and adjust accordingly.
2.
Have appropriate macro-nutrient targets:
Protein, good fats, and carbs.
Including your micro-nutrients: such as vitamins and minerals.
3. Consistent and persistent PROGRESSION in the GYM:
Even with body weight training, progress and/or try to improve upon the previous workout. Track your diet and track your progression.
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The
3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the
Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.
How to configure your nutrient ratios:
Nutrient Ratios: Example ONLY
Calories per gram of the three major nutrients:
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
Example Configuration:
Carbs (2850 calories or your estimated Calorie intake) x (0.50 or other percentage given) = 1425 calories (divided by 4) = 356 grams
Protein (2850 calories or your estimated Calorie intake ) x (0.30 or other percentage given) = 855 calories (divided by 4) = 214 grams
Fat (2850 calories or your estimated Calorie intake) x (0.20 or other percentage given) = 570 calories (divided by 9) = 63 grams
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2.
Develop a body weight routine.
If you do not have any significant training history or are new to fitness training, you "should" respond fairly well to body weight training (it is GROSSLY under rated as it is).
These links may provide some useful information:
The Ultimate Bodyweight Exercises Archive for Strength Training and Body Toning
Bodyweight Exercises
Bodybuilding.com - Mike Mahler - Bodyweight Exercises For Size & Strength!
Additional examples:
Back (and other muscle recruitment):
Grab a broom stick (or a mop handle, or something simular), and do an inverted row (wide and narrow grip). Slap the handle between two chairs, crawl underneath (face up), and pull (overhand grip or underhand grip)
and/or
Chest (and other muscle recruitment):
Two mop handles (or something simular), get two chairs (if you have telescoping ones or some that can go higher than waist high--the better), and do dips (bending at the knees).
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Some Info on the ab core:
Abdominal Training
How to get abs guide
This is rather brief, but I hope this assists you in some fashion.
ROCK ON!
Best wishes
Chillen
