What is the quickest way to gain muscle?
I am very skinny. I want to tone up, gain muscle(legs, chest, and arms), and get a six-pack. What is the quickest way to do this without purchasing exercising equipment? Please be descriptive
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November 19th, 2010 at 11:51 am
K if you wanna be cheap, do hella push ups, sit ups, thats as cheap as you can go
November 19th, 2010 at 12:35 pm
if you do what javier said, you’ll def tone up, but you won’t get “big”
for that you need weights…i’m sure ur school has a gym
November 19th, 2010 at 1:27 pm
Google some workout exercises for different muscle groups. I usually work out 2 muscles a day and go to the gym 4 days a week. My workouts consist of 4-5 different exercises for each muscle group so that’s usually 10 different exercises I can get done in an hour and a half.
You don’t have to work out this long but if you want to gain good, fast results, you have to work hard as well as taking a lot of protein (usually 1g per pound of your body weight spread out throughout the day). Muscles groups for most people consist of:
Biceps
Triceps
Legs
Abs
Shoulders
Chest
Wrist
Back
Good luck!
November 19th, 2010 at 1:34 pm
Roids… its not the the proper way but it is the fastest
November 19th, 2010 at 2:07 pm
Push-ups and sit-ups is cheap and effective training.
But the food is the most important thing.
You need to eat good proteins to every meal (egg, chicken, fish)
and some carbs as well (brown rice, oatmeal)
If you manage to eat right you’re results will come and you will gain muscles.
You need the fuel for the engine to run!
November 19th, 2010 at 2:35 pm
lift weights. and EAT A TON. I MEAN 3 LARGE MEALS A DAY. YOULL DEF NEED PROTEIN SHAKES. IM YELLING RIGHT NOW BECAUSE INCREASING YOUR CALORIC INTAKE IS THE MOST IMPORTANT THING. DRINK MILK INSTEAD OF WATER WITH MEALS. WHOLE MILK IS WHAT FUCKING BULLS DRINK WHEN THEIR BABIES DUDE
November 19th, 2010 at 3:18 pm
I definitely prefer weight lifting. It’s the way to go if you want to see the most dramatic increase in muscle mass and strength. However, if you really can’t get a hold of any weight equipment, then it is possible to do bodyweight exercises and find ways to make them increasingly challenging so that you are able to train with high intensity (intensity in this case refers to heaviness/difficulty) in order to gain muscle mass.
Before I list off some exercises, please do yourself a favor and intently read the following guide for an overview on how to gain muscle mass: http://www.myweightlifting.com/how-to-gain-muscle-mass.html – Although this link refers to weight lifting exercises, just ignore that and assume it’s talking about bodyweight exercises (the same principals and concepts apply).
Now, here’s some good bodyweight exercises to try out:
– Dips (see: http://www.myweightlifting.com/tricep-dips.html for technique and advanced variations)
– Pistols (1-legged bodyweight squats)
– Pull ups/chin ups (see: http://www.myweightlifting.com/pull-ups.html for technique and advanced variations)
– 1-Legged Deadlifts
– Push ups (see: http://www.myweightlifting.com/push-up-technique.html for technique and advanced variations)
– Superman’s
Make a routine out of the above exercises, by doing them in the listed order. Start by doing the routine 3 days per week (M/W/F). Do 3 sets per exercise for at least ~4 reps but no more than ~8 reps per set – Besides learning learning and using great technique, your primary goal is to increase strength as fast as possible by using heavy resistance (yes, you will gain muscle. I know it may sound counter-intuitive, but focusing on strength gains as a beginner not only let’s you build initial muscle mass, but most important of all, you will be able to gain more muscle mass in the long term). Finally, increase resistance as often as possible (i.e. every workout if possible)
At first you may be fine doing just bodyweight on some of the exercises, but after a while you will need to do more challenging variations (e.g. push ups with elevated legs) and ultimately use makeshift weights…
…Depending on the exercise, makeshift weights could be “made” from:
– Loading up a back pack with heavy objects
– Filling milk jugs up with water, sand or concrete
– Other human beings (e.g. someone sitting on you during push ups)
– Random heavy objects, such as big rocks
– Be creative
If you are able to find a way to use weights, then please do so. It will be so much easier and a lot more effective. The max you would have to pay for all brand new equipment is $300 (decent quality weight bench/squat station: http://www.google.com/products/catalog?q=weight+bench&cid=4519308913665521169&ei=CXKtTMSPFIOI2gSL3MzbBw&sa=title&ved=0CA8Q8wIwATgA#p and a 300lb olympic weight set: http://www.google.com/products/catalog?q=300+lb+weight+set&oe=utf-8&rls=org.mozilla:en-US:official&client=firefox-a&um=1&ie=UTF-8&cid=16792457126871331562&ei=FnGtTOvFM4G78gaVu5HABA&sa=X&oi=product_catalog_result&ct=result&resnum=1&ved=0CCMQ8wIwAA# …
…But if that’s too expensive, try finding affordable gym equipment (try craigslist for cheap, but good deals).
If a home gym isn’t possible, then the YMCA is a cheap, free gym and it’s all over the place. Also, does your school have a weight room? If it does, you can use that for free after school or during study hall breaks.
Good luck
November 19th, 2010 at 4:00 pm
Gaining muscle takes the same amount of focus and preparation as
losing weight. Some important facts about gaining muscle:
•You can’t necessarily gain muscle without gaining some fat as well.
•There are no magic foods, powders or pills that will allow you to
gain muscle and lose fat at the same time. Some people can do this
naturally (again, the genes), but most will gain some fat along with
the muscle
•Your body is very different from a bodybuilder–trying to gain mass
to look like them is not the best idea. They have different muscle
fibers than you and some may even be getting a little help from
illegal substances.
•If you’re a teenager, you’ll have a hard time changing your body
dramatically. It’s changing constantly and it will change even more as
the years pass.
•Gaining weight requires eating more and lifting more
Gaining muscle requires that you eat more calories than you burn. For
those with high metabolisms, that may seem impossible, but if you try
a few of these tricks, you’ll find that adding calories to your day is
easier than you think:
•Choose calorie-rich foods like granola, bagels, biscuits, avocados,
olives, corn, meat, nuts, peanut butter, milk, yogurt and cheese.
•Add extra calories to your meals by using milk instead of water for
soups, sauces and hot cereals.
•Sprinkle powdered milk into casseroles.
•Add calorie-rich foods (like avocado, cheese and dressing) to
sandwiches and salads
•Mix beans, meat or cheese into pasta or side dishes
•Snack on yogurt, shakes, crackers and dip
•Keep a food diary for a week or so to get an idea of what you’re
eating and where you can add more calories
The trick is to add calories without adding too much saturated fat.
You can also consider downing smoothies or meal replacement shakes in
between meals.
Lift, Lift, Lift
Once you get your calories under control, you need to start lifting
weights. This will help you gain more muscle and help minimize the
amount of fat you gain (although you should expect to gain some fat as
well). Folks trying to gain muscle should:
•Lift heavy. This means lifting enough weight that you can only
complete about 6-8 repetitions of each exercise. The last few reps
should be difficult–the last one should be really hard, but not
impossible.
•Have longer recovery periods between sets
•Have more recovery days between workouts
•Use spotters to avoid injury
•Continue with cardio, but keep it at maintenance level–around 2-3
days of cardio a week to keep your heart in shape
•Start with a full body program 2-3 nonconsecutive days a week, if
you’re a beginner. Allow your body a few weeks to get used to lifting
weights before you tackle more intense routines.