What would you suggest for workouts? I'm trying to gain for muscle building nothing huge just more muscle on legs and arms. I really can't get to gym now (well, i can get to gym I just can't afford it now) so is there any chance to build-up muscles at home. I have only one 4,5 pounds dumbbell. (I know it sounds really stupid) I'll buy another one. do I need to buy more heavy? And what kind of exercisesI must do?
127114
Since you are an etcomorph.  Being of smaller frame and you probably have a high metabolic rate, I would suggest eating a lot.  Healthy stuff of course though.  Like eat lean meat, vegetables, and fruits.  Try to get at least 3,000 calories a day.  Try drinking protein shakes after your workouts and energy drinks before.\n\nOkay so you have a dumbell..maybe two..use it for compound exercises like hold one dumbbell in each hand and squat.  Also use if for lunges. Hold one dumbbell in hand and have other hand against wall...move calf up and down..this is standing calf raise. For upper body, do shoulder press and maybe upright or bent rows.  If you have rudimentary bench you can do bench presses.  You can do these w/o weights too..like body weight squat, pushups, and situps.\n\nGood luck..be sure to eat and also get another dumbell. You need protein to build muscle.
385002
ok man, we are gonna cut straight to the point here. Just change your mindset for a moment and bare with me. Ok, in order to build muscle you must apply basic fundamentals. No matter how complex you think it is, it is very, very simple. Let me explain. \n\nFirst off, in an additional study, researchers say that with an increase in testosterone in the average male, he could gain up to 17 pounds of muscle with no effort toward weightlifting. \n\nBut thats with anabolic steroids.  You dont really need those.You can naturally increase your testosterone, only up to your genetics maximum ability. For example, Johns dad Fred was a boxer, he was very built and strong, his mom just did lots of cardio and stayed slim. Most likely John will be a very fit and healthy young man. Because of his genetics, he has been gifted with a good potential capacity to easily build muscle because his genetic card that has been dealt. \n\nHis testosterone is naturally high. (i know youve seen them before) The ones who never look at a weight, is cut, has ripped abs and is swole like crazy (i know it sucks).\n\nFortunately, if you just apply these principles (they are free, just read it). Along with this website and use your head, you will realize how easy it is. To cut it short ill just say them \n\nA. Stimulation – Training (load, density, volume etc)\n\nB. Supply (nutrient and protein intake)\n\nC. Signaling (anabolic hormones, testosterone, insulin etc.)\n\nNow, you follow something simple, and then you get technical, i see your friend has a genetic card that was dealt poorly unfortunately. But he still can gain muscle to his maximum ability. And an average male can gain atleast up to 20 to 30 more pounds of mass regardless of his genetics. \n\nJust check out the website, you may be familiar with him. Hes a genius, his name is Kelly Bagget.
346424
They build both, to really build mass you will also have to add calories(mostly protien) to your diet.\n\nThis link gives a pretty thorough dumbell workout. You probably need more than one set of dumbells to have the most effective workout. \n\nhttp://www.muscletech.com/TRAINING/DUMBELL_WORKOUT/All_Dumbell_Workout.shtml
131767
You need to build your endurance - if you're lifting weights, it's better to do lots of reps with less weight so you're not just adding bulk. Start stretching a lot and taking short walks around your home area, then gradually increase the distance. While doing all this, remember to watch your breathing technique - take in deep breaths whenever you think about it. Deep breathing may be tough to do while exercising, but when you're at rest, try to do it then. Eat smaller meals light on fatty stuff - maybe you could eat some carbs, too.....? I've heard they're good for supplying energy, but you'll have to be burning that energy off regularly for that to be any good.\n\nBut check with your doctor before starting up any type of exercise program, OK? It never hurts to seek a medical opinion from an actual expert. ; )
533188
You can defiantly gain muscle at home. I do push-ups and crunches every other day. I am getting stronger. There is no equipment necessary for these actions. You can also jog around the neighborhood or run in place. There isn't a certain lmit of time, it just depends on how hard you work. Here is a good saying "No pain, no gain". It means that if your muscles aren't sore the next day, then you aren't working hard enough.
352327
Go to a gym and ask a professional trainer he/she should be able to tell you.... It's all down to exercise and how much you do at the moment....\n\nYou start off on a low weight and increase but it's all down to the individual on how much that person can lift.... I used to do weights with a friend and we both went daily.... I used to lift 2-3 times the weight she did so it's down to each person....\n\nVery good question but I would say hard to answer as it's down to your phsyical weight height and strength really... If you do weights at the moment, jsut increase it every so often if the weights you're lifting seem very easy and llight then increase it a few more, if you feel the strain on the increase keep it at that weight until you find that one easy, but don't increase it drastically just a small amount at a time and gently build it up....\n\nGood luck
477979
Important thing to realise is that Muscle is heavier than fat, so by increasing muscle mass you will also gain weight, the right sort of weight as well. Fat is stored energy and does you no good at all.\n\nThe Protien whey works differently for different people. I've found Reflex Nutrition products are very good, and suggest the Micro Whey which is a pure protien Isolate with only a few carbs. The best time to drink it is post workout and again before bedtime, as your muscles repair themselves overnight as you sleep. Mix it to 400ml 50% skimmed Milk and 50% water.\nAvoid the weight gain products, keep to Whey Protien Isolate, preferably Reflex Nurtrition, Natures Best or if you're really serious, Promax Extreme.\n\nHow you develop depends entirely on your workout. If you're hitting the treadmill and doing Cardio then your muscle mass will be a limited gain. \nHowever, if you do free weights, start off with light weights high reps (15) maybe 1 set to warm up, then progress to heavy weights less reps (8 - 6 - 4 on each weight with 3 - 5 sets), with a final set of high reps on a light weight for definition (this is each workout, not over a period of time). Try to hit a specific muscle group each visit to the Gym, legs one day, etc. Always warm up and cool down with gentle cardio.\n\nThats my workout, it works for me but may not work for you, but hopefully it gives you some idea of how to get the muscle on. I basically copied it from a professional bodybuilder but with (much) lighter weights than he was lifting.
654298
The adverage lifter should not own many dumbells.  People yap about muscle group isolation but I'll bet you're into more of a full body work out anyhow.  Most people shouldn't be into isolation until very advanced levels and by then you probably spend alot of time at a gym and you can use their stuff for free.  So like I say, don't buy them.  \n\nYou have to be really into lifting before you can use at a level that would benefit you any more then a standard bar lift and they cost a fortune since you're constantly outgrowing them.  The only advantage for the adverage at home lifter, and it's a narrow one, is that you typicaly don't need a spotter so you can work out alone.  But the only reason you don't need a spotter is because you're not lifting as much weight.  If you're not lifting as much weight on a dumbell are you getting a better work out then with a bar?  I don't see how that could be possible.
652523
You're 19, and worried about big biceps why??  If you truly want bigger biceps, you will have to build the muscle mass necessary first.  Biceps curls alone, are not a mass building exercise.  \n\nTry compound movements, ie...bench press, incline and overhead press.  Compound movers like these are mass-building, as they call into play numerous muscle groups.  Once you've built some more mass, you can then hit bicep/tricep exercises to increase muscularity.  Try a standing bicep curl/dumbell tricep extension superset, 3 x 6, 8 - heavy weight.  The trick is to increase bloodflow to the desired muscle group.\n\nSidenote:  Biceps are simply a show muscle, and if overtrained, will make you look disproportioned.
620278
A lot of effective excersizes don't require weights, things like push-up, pull-up, sit-up... stretching is also very important. You should look for books that can give helpful insight, not only for a balanced and effective workout routine, but also nutritional tips, etc. I'll post a recommendation if I find one worthwhile.
380155
When you work out with weights, only do it a couple of times a week.  Also, use a low amount of weights and high amout of repetitions.  This will increase your strength and build lean long muscles, as opposed to do high weight low reps which builds muscle mass.  Make sure you always stretch too.  People forget this and it can really hurt you if you don't.
282809
If your gym has a personal trainer, that might be the best bet to start with.  As a general rule, 3 sets of each exercise with 8-15 reps is generally good.  Start with a lighter weight and do 15 reps the first set.  Then, get a heavier weight and try 10-12 reps and finally a heavier weight with about 8 reps.  As you progress, you can add sets (up to 5 per exercise).  Stick to a rep range of 6-15.  Hope this helps.  If you need more help, I'm a certified personal trainer and you can e-mail me with more questions.
188622
Try Universal Animal Stack.  It is to be used with weight trainning and will build strength and burn fat.  I used it but had to stop because I was losing weight when I needed to gain weight.  Strength went up like a son of a b_tch though.
578227
Def more reps at first, then work in higher weight with lower reps, build up legs first, then start to use for power!! Dont always do high weight, once a week is perfect!! Just stay with the reps!! Good luck
426966
if you are 105lbs...you probably have a really fast metabolism and will need to get a lot of protein in your diet...i would suggest getting whey protein and taking this after going to the gym.  whey protein isnt any kind of steroid or creotine or any of that crap, its just protein...and its what you'd need to if you want to increase your muscle mass.  with that said get to the gym and do lifts focusing on those muscle groups, bench press is definitely one of the best for your chest and theres any number of exercises such as curls you can do for your biceps.  if you can get a friend to lift, i would definitely suggest free weights over machines, but if its just yourself then machines would probably be ok.  keep in mind that to increase muscle mass and make yourself stronger you want to do fewer reps with each set and rest between sets. if you have fine strength but just want to tone then do more reps with less rest between sets.  finally, dont just do chest and biceps. definitely work your triceps and shoulders if you want to have good arms...also dont forget about your back and legs. get a routine that incorporates most of that, and lift 1 or 2 muscle groups a day alternating routines.
578393
One, it is going to take some dedication and with your limited resources, I see some challenges.\n\nFirst off, since you can't get to the gym, I recommend getting a cheap set of dumbbells. You can probably find some at WalMart for $40.  You can do a lot of workouts with just dumbbells.  See http://www.bodybuilding.com.\n\nNextly, you cannot replace fat with muscle -- per say.  You can build muscle and lose fat, but you cannot magically turn one into the other.  This means your are going to have to work out and watch your food intake.  Use a site such as http://www.fitday.com to monitor your calorie intake and calorie expenditures.\n\nI'd also like to see you do some cardio.  You don't need a gym for that.  Take in the scene by jumping on a bike or hitting the trails for a run.  Anything that promotes a good sweat is going to burn off the lard and tone your legs.  I am not sure what your situation is like, but definitely start moving.\n\nI also recommend educating yourself about fitness.  For women, Muscle and Fitness Hers, Shape, Women's Health, and Fitness are good sources of information.  Pick up an issue and see what trips your trigger.\n\nWhatever you do, make sure you enjoy it.  If it's dreary you won't be likely to make it a routine.  \n\nGood luck.
154442
Walk or run outside.  Pushups, crunches, lunges, squats, tricep dips, etc with your own body weight for building muscles.  Get some inexpensive weights for even more exercises to build muscles.  There's a lot you can do right at home.