Question:
In need of help!
Okay, i've been trying to gain weight and build muscle for this season of football. I've been taking SportPharma Whey Protein Shake for sometime now with my Banana, and milk mixing. I add 4 scoops (22 grams of protein per serving) with my mixing. I lift 5 pounds dumbbells with reps of 2x50 a day. I currently weigh 112 pounds, about 5'6.
Is their anyway I could gain weight quicker or build muscle?
I'm open for any suggestions, tips, daily routines, what to eat, what to lift, the whole thing. Im trying to get fit for Safety position for football.
Thanks (in advance).
If you need anymore information please say so.
Also I have access to a bench.
Use it- up the weight. If you don't have access to the gym, do weighted dips, pushups, pullups and variations. You need to push yourself - my sister lifts more than 5lb dumbells and she's 80lbs.
Use it- up the weight. If you don't have access to the gym, do weighted dips, pushups, pullups and variations. You need to push yourself - my sister lifts more than 5lb dumbells and she's 80lbs. Yeah, thats just what I have access to (5 pounds). I plan on increasing the Dumbbell weight. And thanks for the help.
alright well first throw away your 5 lb DB's lol. next, start eating a lot more food. it's called bulking. you take in an excess amount of calories so you can gain weight. you won't gain mass unless you take in more than you use. this doesnt mean go eat everything you see...this means eating lean foods with lots of protein (chicken, beef, eggs...etc), lots of carbs (bread, pasta, oatmeal...etc) and minimal fat (candy, fast food..etc)...that is if you want to clean bulk otherwise eat everything and anything and lift and take in a lot of protein
ok im done
There are a ton of different things you can change to get fitter. And just as a side note, because of your age of 13, your probably right around the time where you're going to have a crap load of testosterone to the point where if you lift a weight once a week you'll gain muscle. (of course i'm exaggerating a bit). Anyway, one thing you can change just from reading what you wrote, down the reps, you're doing too many with too little of weight. Try for a rep range of around 8-12, or maybe up to 15, but up the weight. Doing the 5lbs, 50 times, isn't really going to do much but help keep the muscle you have toned.
For your protein shake, I'd suggest not taking it all at once, 88 grams of protein all at once is overdoing it a bit. Break the shake down into multiple sections. Take one right after you wake up and eat breakfast, maybe one or two scoops, along with something high in carbs, such as oatmeal. The reason for the shake in the morning is because while you sleep and your body is still working, any nutrients it doesn't readily have, it'll take from your muslces, so the protein will help to put your body in an anabolic state.
There's many variations and diets you can do to really help your muscles build up, but definitely add the weight to your exercises, and start doing maybe 2-3 exercises per muscle group. Hope this helped, I had more information but there's too much to put into this one post. A lot of work is on your part, researching all the different workouts and diets to see what works best for you.
alright well first throw away your 5 lb DB's lol. next, start eating a lot more food. it's called bulking. you take in an excess amount of calories so you can gain weight. you won't gain mass unless you take in more than you use. this doesnt mean go eat everything you see...this means eating lean foods with lots of protein (chicken, beef, eggs...etc), lots of carbs (bread, pasta, oatmeal...etc) and minimal fat (candy, fast food..etc)...that is if you want to clean bulk otherwise eat everything and anything and lift and take in a lot of protein
ok im done Alright, I can do that.
Anyone have any idea on how many pushup's I should do? (50,100,150?). Or should I just push my self until I get tired of it? Im sort of new to this kind of this, so I may have alot of questions.
I didn't expect this many people. Thanks alot guys =D, ill begin as soon as possible.
Alright, I can do that.
Anyone have any idea on how many pushup's I should do? (50,100,150?). Or should I just push my self until I get tired of it? Im sort of new to this kind of this, so I may have alot of questions. Push-ups are an excellent exercise, but they are mostly for shaping the pectorals the way you want them. To actually build muscle, you need to have more resistance. Use pushups as a warm up, in which case you wouldn't go to failure, just enough to get the blood flowing to that area.
Squats, squats, squats.
Push-ups are an excellent exercise, but they are mostly for shaping the pectorals the way you want them. To actually build muscle, you need to have more resistance. Use pushups as a warm up, in which case you wouldn't go to failure, just enough to get the blood flowing to that area. Depends what he wants to do, push-ups will build plenty of strength, not much muscle. However if he is training for football, he may not be interested in getting big as much as getting strong.
you should get a gym membership or a barbell and some weights and some db's. lots of squats, presses and compound movements. this means exercises that use more than 1 muscle group. for instance instead of doing db rows on a bench, do either BB rows or DB rows bent over, because then you are using your lower back and upper back instead of just upper
Use the search feature and look for "Rippetoes Starting Strength", there is a great sticky in the Workout Program forum. Start on this, great for building core strength, and of course gaining size.
Join a gym too, from the sounds of it what you have at home will not help you, so save some time and hassle and just join up to a gym, it will not be very expensive.
You also need to eat a lot, get in quality foods like Chicken Breast, Tuna, Beef, Eggs, a ton of Milk etc. You want around 3000+ calories a day (depends on the person, but this is a good place to start though), with 1-2grams of protein per pound of bodyweight (From 112-224+ grams a day). If you don't eat like a madman you will not gain muscle, end of story
Just have a look around these forums, you will learn a hell of a lot which will be useful to you
Okay, i've been trying to gain weight and build muscle for this season of football. I've been taking SportPharma Whey Protein Shake for sometime now with my Banana, and milk mixing. I add 4 scoops (22 grams of protein per serving) with my mixing. I lift 5 pounds dumbbells with reps of 2x50 a day. I currently weigh 112 pounds, about 5'6.
Is their anyway I could gain weight quicker or build muscle?
I'm open for any suggestions, tips, daily routines, what to eat, what to lift, the whole thing. Im trying to get fit for Safety position for football.
Thanks (in advance).
If you need anymore information please say so.
Answer:
Also I have access to a bench.
Answer:
Use it- up the weight. If you don't have access to the gym, do weighted dips, pushups, pullups and variations. You need to push yourself - my sister lifts more than 5lb dumbells and she's 80lbs.
Answer:
Use it- up the weight. If you don't have access to the gym, do weighted dips, pushups, pullups and variations. You need to push yourself - my sister lifts more than 5lb dumbells and she's 80lbs. Yeah, thats just what I have access to (5 pounds). I plan on increasing the Dumbbell weight. And thanks for the help.
Answer:
alright well first throw away your 5 lb DB's lol. next, start eating a lot more food. it's called bulking. you take in an excess amount of calories so you can gain weight. you won't gain mass unless you take in more than you use. this doesnt mean go eat everything you see...this means eating lean foods with lots of protein (chicken, beef, eggs...etc), lots of carbs (bread, pasta, oatmeal...etc) and minimal fat (candy, fast food..etc)...that is if you want to clean bulk otherwise eat everything and anything and lift and take in a lot of protein
ok im done
Answer:
There are a ton of different things you can change to get fitter. And just as a side note, because of your age of 13, your probably right around the time where you're going to have a crap load of testosterone to the point where if you lift a weight once a week you'll gain muscle. (of course i'm exaggerating a bit). Anyway, one thing you can change just from reading what you wrote, down the reps, you're doing too many with too little of weight. Try for a rep range of around 8-12, or maybe up to 15, but up the weight. Doing the 5lbs, 50 times, isn't really going to do much but help keep the muscle you have toned.
For your protein shake, I'd suggest not taking it all at once, 88 grams of protein all at once is overdoing it a bit. Break the shake down into multiple sections. Take one right after you wake up and eat breakfast, maybe one or two scoops, along with something high in carbs, such as oatmeal. The reason for the shake in the morning is because while you sleep and your body is still working, any nutrients it doesn't readily have, it'll take from your muslces, so the protein will help to put your body in an anabolic state.
There's many variations and diets you can do to really help your muscles build up, but definitely add the weight to your exercises, and start doing maybe 2-3 exercises per muscle group. Hope this helped, I had more information but there's too much to put into this one post. A lot of work is on your part, researching all the different workouts and diets to see what works best for you.
Answer:
alright well first throw away your 5 lb DB's lol. next, start eating a lot more food. it's called bulking. you take in an excess amount of calories so you can gain weight. you won't gain mass unless you take in more than you use. this doesnt mean go eat everything you see...this means eating lean foods with lots of protein (chicken, beef, eggs...etc), lots of carbs (bread, pasta, oatmeal...etc) and minimal fat (candy, fast food..etc)...that is if you want to clean bulk otherwise eat everything and anything and lift and take in a lot of protein
ok im done Alright, I can do that.
Anyone have any idea on how many pushup's I should do? (50,100,150?). Or should I just push my self until I get tired of it? Im sort of new to this kind of this, so I may have alot of questions.
Answer:
I didn't expect this many people. Thanks alot guys =D, ill begin as soon as possible.
Answer:
Alright, I can do that.
Anyone have any idea on how many pushup's I should do? (50,100,150?). Or should I just push my self until I get tired of it? Im sort of new to this kind of this, so I may have alot of questions. Push-ups are an excellent exercise, but they are mostly for shaping the pectorals the way you want them. To actually build muscle, you need to have more resistance. Use pushups as a warm up, in which case you wouldn't go to failure, just enough to get the blood flowing to that area.
Answer:
Squats, squats, squats.
Answer:
Push-ups are an excellent exercise, but they are mostly for shaping the pectorals the way you want them. To actually build muscle, you need to have more resistance. Use pushups as a warm up, in which case you wouldn't go to failure, just enough to get the blood flowing to that area. Depends what he wants to do, push-ups will build plenty of strength, not much muscle. However if he is training for football, he may not be interested in getting big as much as getting strong.
Answer:
you should get a gym membership or a barbell and some weights and some db's. lots of squats, presses and compound movements. this means exercises that use more than 1 muscle group. for instance instead of doing db rows on a bench, do either BB rows or DB rows bent over, because then you are using your lower back and upper back instead of just upper
Answer:
Use the search feature and look for "Rippetoes Starting Strength", there is a great sticky in the Workout Program forum. Start on this, great for building core strength, and of course gaining size.
Join a gym too, from the sounds of it what you have at home will not help you, so save some time and hassle and just join up to a gym, it will not be very expensive.
You also need to eat a lot, get in quality foods like Chicken Breast, Tuna, Beef, Eggs, a ton of Milk etc. You want around 3000+ calories a day (depends on the person, but this is a good place to start though), with 1-2grams of protein per pound of bodyweight (From 112-224+ grams a day). If you don't eat like a madman you will not gain muscle, end of story
Just have a look around these forums, you will learn a hell of a lot which will be useful to you