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(175 votes) Published: Oct 16, 2006 5:51 p.m. In 30 Favorites Lists Viewed 2189 times
ok so i have been looking at RE profiles, and the majority of you here are skinny as twigs
so this is an egg on the basics (i repeat-basics) of how you can build muscle mass.
i will only cover diet, and begining weight lifting.
Diet Diet is one of the most trickest things to get down when trying to get bigger. if you want to get bigger, i suggest you eat 3500-4000 calories a day. stay away from soda, and other carbonated drinks. You want to be eating clean fats like peanutbutter, tuna, wholewheat bread, etc. basically just pig out. also, besure to be getting enough protein. atleast 1 gram of protein per pound of body weigh. because you are bulking, you may want to add more protein. maybe bodyfat + 50 grams of protein. If you want, you can buy a weight gain shake to help you take in calories, but if you are a teenager, you probally do not need it. IF you do get a weight gain shake, be sure not to get one with too much sugar.
NOW FOR THE FUN STUFF
WEIGHT LIFTING. i will cover working out at home, no weights, bands, pullups, dips, etc.
ok your eating all that food, but you dont want to become a fatass, so you need to WORK OUT!
if you do not have weights at home, i suggest you start with pullups and situps.
sit ups there is not much to be said about situps.
i recommend this 8 minute abs video http://www.youtube.com/watch?v=P0seVXxj5Tk yes i am aware that the people in this video are annoying as hell, but bear with it- its a good workout.
Push ups pushups are often taken for granted. there are many different types of pushups you can do.
1. the most basic one is hands shoulderwidth apart, back straight, and butt flat. slowly lower yourself to the ground. THIS IS IMPORTANT! DONT DO SISSY PUSHUPS- YOU WONT GET ANYWHERE WITH THOSE! TOUCH YOUR CHEST TO THE FLOOR, AND KEEP YOUR BACK STRAIGHT. ITS DISGUSTING WHEN PEOPLE BARELY GO DOWN. This works out your chest, triceps, and shoulder muscles.
2.triange pushups-put your hands together,and make a triangle. you can also just put one hand on top of the other. then start doing pushups like you normally would. this is a good tricep workout.
3.elbows in. this is just like number one, but instead of having your elbows face outwards when going down, have your elbows to the side of you when going down. this is also a good tricep workout.
4. gorilla style. just like a pushup but you use your knuckles, instead of your palms. this will help you with your punch, and will strenghten your forearms.
5. hands far apart. just like a regular pushup (number 1) but you have your hands far apart. (about 1 foot more then shoulder width) this works out your lats (back)
AFTER A WHILE, PUSHUPS WILL BECOEM EASY FOR YOU, AND WILL DO YOU NO GOOD. IF YOU STILL WANT TO DO PUSHUPS (WANT TO SAVE MONEY AND NOT BUY WEIGHTS) THEN YOU CAN DO 1 HANDED PUSHUPS OR ELEVATED PUSHUPS.i think 1 handed is self explanitory. elevated is when you put your feet on a higher surface.
moving on to bands...
this is what the bands look like. because you want to gain muscle, you should use high tension bands.
bands are practical because they work, they are cheap, and they are portable. BUT they can not give you the same results as weight lifting.
there are MANY MANY excercises you can do with these bands. too many to mention here. when you buy the bands, it should come with a booklet, including many different excercises.
i can write a hole egg on band excercises, so i will only state a couple.
PUSHUPS. these are pushups, but you hold the band down with one hand, the band goes over yoru back, and under your other hand. this will add more weight to yoru pushup- making it harder.
LATERAL RAISES. stand on the middle of the band, and hold the handles. one in each hand. then slowly raise your hand to eye level, keeping your arm straight. this will workout your shoulder.
TRICEPS. hook the middle of the band up to something high, and above your head. pull the ends of the bands down as far as you can, while keeping your back straight and without bending your knees. do not move your elbows. raise your hands to your belly button, the go down again.
I AM GETTING REALLY BOARD NOW. SO I WILL JUST SAY WHAT YOU NEED TO WORKOUT TO LOOK BIGGER!
most people (noobs) buy dumbells and work out their biceps, thinkign it will make them look bigger (thats what i did when i started) but biceps wont do SHIT unless you go aroun flexing your biceps. if you want your arms to get bigger, i suggest doing tricep excercises.
TRICEPS MAKE UP 75% OF YOUR ARMS.
a good tricep excersize is taking a barbell, adding maybe ten pound weights, then doing a close grip bench press, bring the barbell up, touch your forehead with the barbell, only moving your forearm, then moving your whole arm behind your head, then go back to starting position. do this 10 times. I UNDERSTAND THIS IS CONFUSING, SO I MADE A .GIF.
SHOULDERS
shoulders can determine whether you look big or small. if you have small shoulders, you will look small. even if you weigh 200 pounds. (unless you got a huge ass stomach or something) besure to workout your shoulders.
excercises for shoulders are lateral raises
( no i did not draw this)
another shoulder excercise is just like lateral raises, but instead of lifting yoru shoulders to the side of you, lift it in front of you.
military press. this is also good for working out your shoulders. this can be done wiht a dumbell or a barbell. ^
raise the barbell above your head. DONT LOCK YOUR ARMS. then lower it behind your head, touching your back. repeat.
CHEST.
for the chest you can do bench presses, flys, incline bench presses, dips (looking down), and decline bench presses.
that is a bench press.
these are flies. ONCE AGAIN I DID NOT DRAW THIS.
Oct 16, 2006 6:49 pm - hmm i already knew all this but 5*
i work out but not during football season but i cant wait till football season ends to start up agian
Oct 16, 2006 8:00 pm - yea thanx im not skinna as a twig i have muscle liek everywhere im just to lazy to build it up but sports are coming up so i might do some of this five to everyting
Oct 16, 2006 10:32 pm - sup Finally we got another dude that likes to talk bout weights..and educate the people about how to become bigger n better looking or that for self esteem thats a 5* to you mate.
Oct 17, 2006 12:58 am - Soooooooooo......Who&rsqu ;s gonna buy an arm oh and if u down vote please tell me why couse i want to improve my eggsoh and if u down vote please tell me why couse i want to improve my eggsoh and if u down vote please tell me why couse i want to improve my eggsoh and if u down vote please tell me why couse i want to improve my eggsoh and if u down vote please tell me why couse i want to improve my eggs’oh and if u down vote please tell me why couse i want to improve my eggsoh and if u down vote please tell me why couse i want to improve my eggs
Oct 17, 2006 4:39 am - Awesome,i needed something like this.
5*s and favourites.
But i need a favour from you,
i wanted to go gyming but cant for a year,so i will practise these,but since im a beginner and never done them,i dont know how much to do and for how long and since im 16,i dont want them to affect my height.
So could u plz message me about it.
Oct 22, 2006 8:03 am - lifting is fun...you just wrote the basic stuff down tho....wait until leg day hehe...nice work bro..i can gain mass n stuff but i cant lose fat weight... it sux
N v 02, 2006 1:20 pm - awesome man actully my brother just got out of prison after 3 years and hes going to help weight train me and build muscle. great egg you coverd all the basics 5*
Nov 12, 2006 8:54 pm - anyone that likes this may be interseted in this..
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[align=center]US Navy SEAL Physical Fitness Guide [/align]
This is one amazing informational guide. Written by some of the most knowledgeable fitness specialists, medical doctors, and physiologists around, this guide covers anything and everything there is about physical training and achieving super results. Whether you are active duty, a soon to be, or someone just interested in elite military training, this is one piece of reading material that you should not be without.
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