I'm a high-school, I'm very athletci, I play a LOT of sports, and i'm in pretty good condition, yet all of my teammates on sports teams have big muscles, abs, etc. i dont have a workout machine, i run a lot, and i do push ups/sit ups all the time. i realize that im never going to wake up with muscles, and i know that it will be something i'll have to work at, but what can i do by myself without any machines to help me get the muscles/abs?
2006-08-07 05:52:47 · 7 answers · asked by Bensius 2 in Health ➔ Men's Health
I am not, and never will take any form of performance enhancing drugs, so only answer this if it involves work, not using drugs.
2006-08-07 05:57:41 · update #1
What specific things could I do, other than work out. what exactly should i do to work out?
2006-08-07 05:58:45 · update #2
What about your diet? Eating enough? If you want to bulk up (have fuller muscles).. then you need to start eating like it's a part time job.. protein is a muscle builder, so that's key.
Eat 1 gram of protein per pound of body weight.. so if you weigh 160, eat 160 grams of protein.. all food is labeled with the protein content.. chicken breasts are the best!! stay away from steaks, they have a lot of protein, but also have a lot of fat & cholesterol. If you can't eat a chicken breast or 2, go on-line and order a 5lb tub of whey protein (make sure you're allowed to do that if you play high school sports, you should be able to, but I don't know).
Don't just eat protein and don't just use protein shakes.. make sure you're eating your veggies, red-skinned potatoes, banannas and so on. Use the protein shakes if you're in a hurry and pre & post workouts.. your muscles need the protein immediately after a workout.
Now working out... use 75% of your max (estimate it).. do 4 set of 8 reps... if it's too easy, add more weight, if you can't complete all 8, take off some weight.. use this rule of thumb for chest, biceps, triceps, quads, calves, deltoids, shrugs, (your bigger muscles).. with the smaller ones or more sensitive ones.. go 65%.. my shoulders can't take the abuse, so make sure you warm up your shoulders & elbows with reallllly light weights first! Before every workout.
Gradually (in 2 weeks) add more weight.. work out 2 - 3 times a week, but pay close attention to your body.. if you're too sore, take the day off from the gym and try again tomorrow.
If you do get sore, try creatin.. (check with your school sports rules for this, as it may be illegal to use in your school system.. not sure).. It will help with muscle recovery and soreness. Also nitric oxide (NO2).. will volumize your muscles by sucking in more water, giving you a constant "pump".. and it also aids in recovery.. (check to see if it's legal with your school)..
Everything i've suggested is legal.. however I'm not in high school and things have changed in 10 years, so they may not allow those things (protein powders, creatin, nitric oxide) anymore.
Good luck.. i'd say the most important thing is to eat right.. and a lot of the "bulk" comes from genes.. If you're still in high school you're still growing.. I was 150lb when I graduate & thru hard work i'm 235lb. (no roids!!)..
2006-08-07 08:44:13 · answer #1 · answered by xjujijimex 2 · 0⤊ 0⤋
Women construct force similar to guys. It takes plenty of heavy lifting and time. Train with not more than eight reps in keeping with set, persist with simplest complicated physical activities as a substitute of isolation physical activities (bench press as a substitute of percent deck, squats as a substitute of leg extensions), take ample leisure among workout routines and consume ample complete energy and protein. Also, prohibit your cardio pastime considering this may occasionally sluggish down the fee, and total, broaden of muscle development and force.
2016-08-28 11:25:37 · answer #2 · answered by ? 4 · 0⤊ 0⤋
do power work outs, its where you do push ups, sit ups and squatts, and you do 4 seconds on the downward motions,the negatives, adn 2 seconds on the upward motions, the positives, do it every other day, startin at 3 sets of 12 reps for the first 3 work outs, then increase 2 or 3 reps every workout, you'll be strong in no time
and stay away from steroids
2006-08-07 06:30:48 · answer #3 · answered by fatalbert167 4 · 0⤊ 0⤋
Good old fashioned Labor, Makes real muscles not the pumped kind
2006-08-07 06:10:37 · answer #4 · answered by Anonymous · 0⤊ 0⤋
sit ups are good for abs, i know that...and there's a whole bunch of other exercises u can do for muscles in the arms...pull ups are real good(monkey bars can help with that)
2006-08-07 05:59:33 · answer #5 · answered by Haadeeyah 2 · 0⤊ 0⤋
its good to have a varied workout technique, otherwise youll overstrain the same muscles everytime...a very bad thing to do
...and hit the gym once in a while, like the one in your school
I'm pretty much the same as you described
2006-08-07 05:57:57 · answer #6 · answered by dardster2 2 · 0⤊ 0⤋
Join a gym, or if your school has a weight room, use it.
2006-08-07 05:57:07 · answer #7 · answered by Andrea 3 · 0⤊ 0⤋