Long workout question please help me out?

Question

Ok im in weightlifiting at my school now and i want to gain the most arm and ab strength as i can in one month dont ask why
We have all the basic benches and barbells and dumbells, lots of machines treadmills and stuff everything a big gym has, how can i acheive this, also is protein all i need to worry about

i need to gain weight in muscle cause im 6'1'' and only 140 pounds
Please help thanks

Answer 1

you should be doing all around workouts...excersise using the flat benches and dumbells..look up some basic excersises for arm ( bicep & tricep )and shoulder and chest ( pectorals) ...



work in some leg exersise and do 20-30 situps a day and you will be to die for...( well, maybe...)...good luck..

Answer 2

i just want to add to what the other two have said. the key to size is extra calories. the key to strength is to lift heavy with compound exercises using free weights: deadlifts, squats, rows/pulls, presses. these will allow you to work all your muscles in a coordinated manner to lift the most amount of weight. a sample workout:

day 1: full squat, bench press, romanian deadlift, bent over rows

day 2: cardio, preferably sprints to minimize lean mass loss

day 3: deadlift, military press, lunges, pull-ups

day 4: rest

this way, you'll end up hitting every muscle about 3 times a week, which is optimal. if you feel you didn't get enough direct arm work after this routine, feel free to add in one exercise for each group, i.e., lateral raises (delts), skull crushers (tris), curls (biceps). but from experience, the compound movements will definitely tire out your arms and legs.

Answer 3

First off, how old are you? If your only 15ish there is still a chance you'll fill out naturally.

Find out what your body type matches most:
Ectomorph
Mesomorph
Endomorph

To gain muscle mass through weight lifting you need a surplus of calories (3000+), plenty of protein (1 gram per pound of lean bodyweight), 8 hours of sleep/night, and at least 1 gallon of water a day.