steveT95 Posted May 4, 2013 Share Posted May 4, 2013 Hi guys, I have started doing a six week program, well kind of. It is to get me up to doing 100 press-ups, 200 sit-ups and 200 squats. I'm doing great squats and am improving faster than the program expects. After 2 weeks I am able to do over 100. Sit ups I am on par with the program and can currently manage of 50. Problem comes with the press-ups. I can do 15.. it's embarrassing. My real question is, does anyone have any routines that they know to build muscle and strength? I want to get stronger but I don't want to be lean, I want to bulk up and look strong too. I guess I should start by gaining weight, currently 10 stone. I was quite broad shouldered last summer but since leaving work and going through a huge amount of stress I lost all the muscle and was underweight for quite awhile. I am 18, not sure if age affects things, but there you go. Link to post Share on other sites
dichotomy Posted May 4, 2013 Share Posted May 4, 2013 Low reps (less than 5) and heavy weights progressive small increments all the time.. This used to be all free, but now you just get the starter plan free. StrongLifts 5x5: Ultimate Strength & Muscle Building Program StrongLifts 1 Link to post Share on other sites
Mr Scorpio Posted May 5, 2013 Share Posted May 5, 2013 Hi guys, My real question is, does anyone have any routines that they know to build muscle and strength? I heard the internet has a few of them. You might start by lifting weights and consuming 3 grams of protein for each kilogram of body weight every day. Drink at least 3 liters of water per day. Link to post Share on other sites
Emilia Posted May 5, 2013 Share Posted May 5, 2013 My real question is, does anyone have any routines that they know to build muscle and strength? I want to get stronger but I don't want to be lean, I want to bulk up and look strong too. I guess I should start by gaining weight, currently 10 stone. I was quite broad shouldered last summer but since leaving work and going through a huge amount of stress I lost all the muscle and was underweight for quite awhile. I am 18, not sure if age affects things, but there you go. I'm sure tman will sign in the next few days and give you specific advice but generally speaking it's about progressive overload rather than a numbers game Progressive overload - Wikipedia, the free encyclopedia https://en.wikipedia.org/wiki/Strength_training And this is one good sight for beginners I think (lots of free information) StrongLifts 5x5: Ultimate Strength & Muscle Building Program StrongLifts I've joined a weightlifting club recently (powerlifting) and I haven't looked back. Your size will depend on how much you eat, especially protein. Link to post Share on other sites
Author steveT95 Posted May 5, 2013 Author Share Posted May 5, 2013 That strong lifts looks really good, although the writer does seem a little like a dodgy salesman at a door. I don't have access to a gym or the money/space for lots of gear. I probably should have mentioned that. Link to post Share on other sites
Author steveT95 Posted May 5, 2013 Author Share Posted May 5, 2013 I should also add that I am completely new to weights or anything like that. I've only ever used dumb bells before for biceps and triceps workouts. Link to post Share on other sites
Harradin Posted May 5, 2013 Share Posted May 5, 2013 Live on protein, literally eat protein whenever you possibly can. That'll help bulk you up as you train! Link to post Share on other sites
thefooloftheyear Posted May 5, 2013 Share Posted May 5, 2013 There is good and bad news here.... Good news is that everyone can improve their body in some form. I think what most people fail to realize is that genetics(what you were predisposed to be at birth) are what dictates what you will eventually be. Look at the three body types(you can find this discussed all over the net). (ectomorph,endomorph,mesomorph)..Determine which best fits your current physique. Ectomorphs generally gain little if any real muscle. Endomorphs can build some muscle, and mesomorphs are the ideal type. The regimen you(OP) mentioned in your initial post really isnt a good means of building muscle. Also, DIET is more important than most people think or give credit to. Its like trying to create a foundation without cement. Id say genetics, then diet, then exercise-in that order determine where you are going. Eat clean, lean meats, high protien foods, limit salt intake and lift hard and heavy. Get good sleep and you will see some results. Just remember genetics. Some people get huge just looking at a weight stack and others work their asses off for meager results. Its just life... Good Luck TFY Link to post Share on other sites
Author steveT95 Posted May 5, 2013 Author Share Posted May 5, 2013 Well I am an ectomorph apparently. My brother and my Dad were both quite lean and skinny at one time and then bulked up. My Dad was a paratrooper and my brother played the drums. So that's how they bulked up. I use to be quite broad shouldered when working but now I don't work. Struggling to find a workout program that I am not skeptical of. All seem to selling a product or an idea for their own gain. As I said, I don't have gym access. I have dumbbells that I think are 5kg and I will probably by a Barbell set. I also find I don't understand much on the internet as in terms used and stuff. Thoughts? In laymen's terms please Link to post Share on other sites
Emilia Posted May 5, 2013 Share Posted May 5, 2013 Thoughts? In laymen's terms please You can't get strong and bigger without lifting heavy. If you can't get a gym membership for financial reasons, you need to start doing some physical work, chopping wood, work on a farm, manual labour. Haven't you spoken to your father about this? Para training is exceptional. Link to post Share on other sites
Emilia Posted May 5, 2013 Share Posted May 5, 2013 He can buy a used weight set and some gym equipment. True but most folks will not train properly when there is no-one to show them how to. Link to post Share on other sites
Author steveT95 Posted May 5, 2013 Author Share Posted May 5, 2013 That's why I am asking here. I plan on buying some gear and starting from there, I don't have to for getting a manual job, I had to give up working on a farm to study. I just want some advice on reps and diet. How much, how often etc. Then maybe when I get going myself I will talk to me ex-weightlifter step-dad. Wow, now realising I'm surrounded by guys that can lift. Do I even lift? No, no I don't. Link to post Share on other sites
Emilia Posted May 5, 2013 Share Posted May 5, 2013 That's why I am asking here. I plan on buying some gear and starting from there, I don't have to for getting a manual job, I had to give up working on a farm to study. The best thing would be to talk to your step father, he knows what you can and can't do, he can help you with form etc. Much better than asking internet strangers. I just want some advice on reps and diet. How much, how often etc. stronglift website as mentioned before. You need to familiarise yourself with the technology rather than expect people to break it down for you. Promise you it's not rocket science. Form is the most imporant thing. You need someone that can see what you are doing. You need a training partner who can spot you anyhow. My coach spots me when I'm lifting near my personal best. 1 Link to post Share on other sites
thefooloftheyear Posted May 5, 2013 Share Posted May 5, 2013 It can be done on the cheap...Heck, I put on a solid 20 lbs of muscle when I was 17 with a cheap plastic(cement filled) weight set I got from Sears. I am a mesomorph so I will admit gaining for me is easy. As an ectomorph you have to realize you will probably never achieve that real "full" look that a lot of guys yearn for. But you can improve what you have. As for how to do it, its kinda like sex...Just get your gear and you'll figure it out. Sure, there are manuals/books out there..Id recommend one of Arnolds first books he wrote about exercise/bodybuilding. The book was written in the 70's and I bet you can still get it. I am very experienced, but still use some of the techniques outlined in the book. I dont know the title of the book anymore, Ill try to search the net for it and repost later. Its good stuff. As an ectomorph, your diet is going to be critical. You GOTTA eat. Force yourself as a matter of fact. But eat correctly.. Good Luck TFY Link to post Share on other sites
Feelin Frisky Posted May 5, 2013 Share Posted May 5, 2013 Muscle comes from healing to small tears. I recommend a supplement called ZMA which I've found helps one both sleep heavier and heal better from workouts by way of growth of more muscle mass. "Creatine" also works to help this muscle tear and healing with new extra bulk routine. It's not just in the exercise, it's in the proper rest and nutrition in between. Link to post Share on other sites
Emilia Posted May 5, 2013 Share Posted May 5, 2013 stronglift website as mentioned before. You need to familiarise yourself with the technology rather than expect people to break it down for you. Promise you it's not rocket science. Form is the most imporant thing. You need someone that can see what you are doing. You need a training partner who can spot you anyhow. My coach spots me when I'm lifting near my personal best. I meant terminology, not technology Link to post Share on other sites
Author steveT95 Posted May 5, 2013 Author Share Posted May 5, 2013 Fooloftheyear - Yeah, let me know about the book. Would really like to give that a read. Feelin Frisky - Will check out ZMA sounds good all round. Need the sleep too! Emilia - I read it as terminology anyways I don't if it is because I am tired but I cannot find any information about routines that I understand or that I know where to start with.. Link to post Share on other sites
Emilia Posted May 5, 2013 Share Posted May 5, 2013 I don't if it is because I am tired but I cannot find any information about routines that I understand or that I know where to start with.. Then talk to your stepfather. Sounds to me that you have an expert already Link to post Share on other sites
Author steveT95 Posted May 5, 2013 Author Share Posted May 5, 2013 Do I have to have a special bench to bench press or can I just lay on my bed? Been watching youtube videos, going to get my diet sorted and by myself some barbells. Link to post Share on other sites
thefooloftheyear Posted May 6, 2013 Share Posted May 6, 2013 Do I have to have a special bench to bench press or can I just lay on my bed? Been watching youtube videos, going to get my diet sorted and by myself some barbells. You cant use your bed... I am going to assume you are in the US? Craigslist is your friend here..Use it. Exercise equipment is SO cheap people are just about willing to give it to you to get it out of their way.. TFY Link to post Share on other sites
USMCHokie Posted May 6, 2013 Share Posted May 6, 2013 I just come out and say it, since everyone else seems to be tiptoeing around it.... No gym = no muscle. And that goes triply so for an ectomorph. No amount of diet or routines or supplements will do you a lick of good in building significant lean muscle mass if you don't have the heavy weight to pick up and put down. My first priority if I were you is to gain access to a gym or some proper equipment. A couple dumbbells aren't going to cut. Link to post Share on other sites
Emilia Posted May 6, 2013 Share Posted May 6, 2013 I'm not convinced the OP is serious about this. Link to post Share on other sites
USMCHokie Posted May 6, 2013 Share Posted May 6, 2013 I'm not convinced the OP is serious about this. I don't think he is either. But he's also 18. I hope he doesn't have high expectations of this pursuit... 1 Link to post Share on other sites
Author steveT95 Posted May 6, 2013 Author Share Posted May 6, 2013 I'm trying to be as serious as I can be about it with minimum funds and time. And I have minimum knowledge about any of it as well. Just here looking for advice on top the stuff around the internet, so I can get fit and look a bit stronger. I'm not trying to become the next Arnie. Oh, and I'm in the UK Link to post Share on other sites
Emilia Posted May 6, 2013 Share Posted May 6, 2013 I'm not trying to become the next Arnie. Love it when people say this, as if it was that simple and easy 'I'll just train a little bit so I'll look like Brad Pitt but not too much because I don't want to look like Arnie' Sorry OP, don't want to ridicule you but you have to work hard to have a decent amount of lean muscle mass if you are skinny. You would have to work extremely hard for years and years to get within a sniffing distance of Arnie. Link to post Share on other sites
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