Workouts

[Ape 10+ year member]

lots of you guys have crazy workout logs and what not in your journals, so I figure while I research some things asking here wouldnt hurt.

What I want to accomplish is just to gain some muscle.. Im a smaller guy, ~5'10" and really light at about 140-145lbs.

Main focus areas, in order

-Abs (I dont have a gut so theres not alot of fat in the way, and want to focus on lower abs, have more muscle in the upper region right now)

-Pectorals (just want to gain a bit of muscle detail)

-Biceps (some muscle there, not as important as the other 2)

What can I do, with minimum equipment? how often? how long? Im having trouble building a schedule to go by.

(I also run for about 15 min, at a pretty quick speed 3ish times a week to build stamina, my leg muscles are in good shape)

Click to read more...

 

[bri487 5,000+ posts]

go to the gym and speak to a trainer, they will gladly write up a workout plan for you. lucky for me, my brother in law is a physical theropist and is back in med school to become and orthopedic surgeon. he is also a triathalete, or weirdo, but he helps me out with fitness stuff.

 

[pd298 10+ year member]

Why no triceps? Your arms would look funky with big biceps and no triceps.

 

[rocky 59 5,000+ posts]

with pecs-peck deck or db flys for the width of the pec and then some bench press for bulk.

biceps- do curls with your hands like 5 inchs away for the ring on the barball for 5, then your hands inside like right on the end of the grippy part for 5, then do 5 with your hands on the inside grippy part.

abs-sit ups on a declining bench, and medicine ball work

 

[tRiGgEr 5,000+ posts]

Bench/curl/pushups/situps.

Easy, and you will get good results.

 

[wgaede 10+ year member]

Bench/curl/pushups/situps.
Easy, and you will get good results.

x2, no need for a gym. Just buy some weights and start pumping. Start running/swimming and watch what you eat. You should be a sTuD in no time bra.

 

[Ape 10+ year member]

thanks guys, Ya I wont be able to do the gym thing till probably july, if that.

I think I will probably snag some weights than. When im lifting and stuff how should I do the schedule, like clump all the ab workouts together, all the lifting.. ect? or mix it up?

Also for each rep.. should I go till its really tiring, or something smaller and managable. Like do more in a row in each set and less of them, or more breaks.

Sorry not to up on all the terms for it either.

 

[ss3079 5,000+ posts]

http://forum.bodybuilding.com

Read, read, read, search, search, search ... read some more ... ask questions.

 

[Ape 10+ year member]

you da man.

 

[ss3079 5,000+ posts]

Remember, your diet is huge.

Dedication.

 

[tRiGgEr 5,000+ posts]

You never experience working out before? Never went to a gym? Never asked a question? Never watched it on tv? Never had a friend who worked out? Never read a magazine?

Definetly go to that web site and learn. I picked all my knowledge up growing up. You must be young still...

 

[Ape 10+ year member]

17 right now, I play lots of sports, and am in good shape. just want to add a little muscle.. I have friends that work out but most of them are in big football programs and are focusing on leg strength and what not. I just need help on organizing a workout.. this site looks good.

oh and I just recenlty starting to really improve my diet, I actually give a **** about what im eating.

 

[HeatSeeker 10+ year member]

Why no triceps? Your arms would look funky with big biceps and no triceps.

If you really wanna build your arms, it's important to do some good forearm workouts too //content.invisioncic.com/y282845/emoticons/smile.gif.1ebc41e1811405b213edfc4622c41e27.gif , unless you wanna be one of those guys with hulking tri's and bi's, that shrink down to tiny forearms //content.invisioncic.com/y282845/emoticons/crap.gif.7f4dd41e3e9b23fbd170a1ee6f65cecc.gif

 

[rocky 59 5,000+ posts]

i have the biggest forearms on the forum btw lol

 

[HeatSeeker 10+ year member]

Whacking it actually works your shoulder rotator //content.invisioncic.com/y282845/emoticons/wink.gif.608e3ea05f1a9f98611af0861652f8fb.gif