im 15 years old and im a state level runner and pretty much all skin and bone (my friends often describe me as an ethiopian marathon runner, but white) < no racial discretion intended. ive gone through at least 2 major growth spurts in the last 18 months, all of them ive grown up and not out. im pretty much just over average height and all skin and bone. i have almost 0% body fat so all the meat on me it very toned and lean. my mum doesnt want me going to the gym or getting on the protein for another few months (which doesnt help) but id like to start to getting some meat on me before i begin. so what would be a good circuit i could do with just my own body weight or a few dumbbells that can get me bigger, quicker? i dont wanna be a freakishly huge blob of twitching muscle, i just wanna be able to look good with my shirt off, pretty much :PWednesday, October 19, 2011
"beef Up" Upper Body Quickly.?
im 15 years old and im a state level runner and pretty much all skin and bone (my friends often describe me as an ethiopian marathon runner, but white) < no racial discretion intended. ive gone through at least 2 major growth spurts in the last 18 months, all of them ive grown up and not out. im pretty much just over average height and all skin and bone. i have almost 0% body fat so all the meat on me it very toned and lean. my mum doesnt want me going to the gym or getting on the protein for another few months (which doesnt help) but id like to start to getting some meat on me before i begin. so what would be a good circuit i could do with just my own body weight or a few dumbbells that can get me bigger, quicker? i dont wanna be a freakishly huge blob of twitching muscle, i just wanna be able to look good with my shirt off, pretty much :P
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nuclear_moon2012 - If you're restricted to bodyweight exercises, it would help if you had access to a pullup bar. Some thoughts:
ReplyDeleteChest/triceps/shoulders- pushups. If you have access to a weight vest, throw 25 lbs on for a better workout.
Back/biceps- Pullups and chinups (the difference being how the hands are oriented). Vary your grip on the pullups, be it wide grip or close grip
Shoulders/triceps/traps- If you're able to do them, handstand pushups
Legs- Bodyweight squats. Do sets of 100 in a full range of motion. Check out pistols as well (one legged bodyweight squats).
Abs- Situps are good up to a certain point, crunches are worthless. If you have a pullup bar, hang from it, and raise your knees to your elbows (minimize the amount of swinging in between reps), this is a much better exercise. If this is too easy, do toe to bars (self-explanatory, again just minimize the swinging)