How do I pump up muscle really quickly?

Question

I'm 15 and I really want to get muscle so that I'm better at things. I have limited access to the gymn at my school and I have recently been trying to increase my arm muscle. I have been using a schoolbag full of heavy coursework books and I am starting to get better. I lift the schoolbag about 150 - 180 times a day having breaks in between.
All I want is a muscular body really quickly (say by the summer). Anyone has any ideas please let me know.

Answer 1

I am a certified personal trainer and specialist in performance nutrition. Summer is 4 months away and you're in luck...you can start seeing some positive changes to your body in only 6 weeks if you apply yourself. These are all exercises you can do at home in your room without a gym membership. Do upper body one day and lower body the next day, switching between the two.

Get a set of small dumbbells with adjustable weights if you can afford them. At WalMart you will pay about 75 cents for each pound of weight, so if you get two 10 pound dumbbells, they should cost you about 15 dollars plus tax. If you can't afford that, a couple of cheap alternatives...fill an empty one of those one-gallon plastic milk jugs with the handle. you can fill one of those with water to make a crude home-made weight set. If all else fails large books or canned fruits and vegetables can also work as weights. The problem with those is that you can't change the weights as you can with water jugs or dumbbells.

Chest. Start out with pushups. Do 3 sets of normal pushups with hands and feet on your bedroom floor. This will work the middle part of your chest. Do as many pushups as you can for each set and rest about 60-90 seconds between each set. Then, put your feet up on your bed with your hand on the floor. These are called Decline Pushups and they will work the lower part of your chest. Do three sets of those doing as many as you can in each set and rest 60-90 seconds between each set. Next, put your feet on the floor with your hands on the bed. These are called Incline Pushups and they will work the upper part of your chest nearest your collar bone. Again, 3 sets of as many as you can do with rest of 60-90 seconds between sets.

Next work on biceps. Sit on the edge of your bed or on a chair and hold one of your dumbbells or other weighted object in one hand. Put your feet flat on the floor and spread your legs so that they make a 90 degree angle. Tuck the elbow of the arm holding the weight up against the inside of your thigh, up near your knee joint. Now lean over your arm holding the weight so that your upper arm is straight up and down and you are looking down at the weight. Lift the weight all the way up while keeping your elbow firmly pressed up against the inside of youe leg. Then let it back down again, being careful not to lock the elbow joint out at the bottom. I reccommend finding a weight where you can do 12-15 reps. If you can do more than 15 reps, then you need to increase the weight. If you can't manage 12 reps, then decrease the weight. After you do one set wit your right arm, then switch the weight to the left arm. No resting in between because your right arm rests while your left arm works and vice versa. Do three sets on each arm.

Triceps. Most people forget that the upper arm has two major muscle groups. usually they think only about big biceps. But the triceps make up 60% of your arm's mass, so you can't forget about them. The pushups you did earlier will have tired out the triceps a little bit, but now you are going to do lying dips off your bed. Sit on the edge of your bed facing out. Put your hands on the edge of your bed palms facing behind you, just a little bit wider than shoulder width. Stretch out your legs as far as you can now take your butt off the edge of your bed, and using your arms lower your butt down to the floor and back up to bed level again. That is one rep. Do as many reps as you can in each set before your arms are too tired to lift you back up to the bed level again. Do three sets of these dips. Wait 60-90 seconds between each set.

Shoulders. Again, grab your dumbbells or water bottles. one in each hand. Stand up straight with the weight at your sides. with elbows bent ever so slightly, lift the weight straight up in front of you up to shoulder level and then slowly back down again. These are called front raises. Do 8-10 reps with each arm for one set, then rest for 60-90 seconds between sets. Do a second set of front raises. Then, still starting with your arms at your sides, the third and fourth sets you will keep your elbows bent ever so slighty, but you will lift your arms straight out to your sides like you are making a cross. These are called lateral raises. Slowly return the weight back down to your sides for one rep. If you find doing both at once too difficult you can always do one arm at a time and alternate between arms. I just find doing both together helps to stay balanced. The front raises work the front of your shoulder, and the lateral raises work the middle part of your shoulder.

You can target your back by kneeling on the floor so that your thighs are at a 90 degree angle to the floor and and your back is as parallel to the floor as possible. Hold your weight in one hand down by the knee, and keeping your knees and other free hand firmly on the fllor and your back level, raise the weight up along your thigh until your upper arm is at an even level with your back or maybe slightly above..Not too much above, thought, just enough so you can feel the stretch of the muscle in your back...your "lats"...Do 12-15 of these in a set, then switch to the other side while you rest the first side. Three sets on each side counting the reps should be good. Then do a fourth and final set on each side to failure (until you can't do any more). This is an important exercise. Most guys your age focus on arms and chest and that's it. Your back is your biggest muscle in your upper body so you can't afford to wimp out on it or you won't grow as fast. Believe it or not, working hard on your back will make a lot of your smaller muscles like biceps grow faster too :)

Legs. There are three exercises that I recommend you can do at home for legs.

The first one is Dumbbell Walking Lunges. Stand with dumbbells grasped to sides. Step forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Stand on forward leg with assistance of rear leg. Lunge forward with opposite leg. Repeat by alternating lunge with opposite legs. Keep torso upright during lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps. Do as many as you can for each set and then rest 90 seconds between sets. Do three sets.

The second legs exercise is Straight-Back-Straight leg Deadlift. Stand with a shoulder width or narrower stance. Grasp dumbbells to each side. With knees straight, lower dumbbells by bending hips until hamstrings are tight, or just before lower back bends. Lift the dumbbells by extending hips until straight. Pull shoulders back slightly at top of lift if rounded. Do 8-10 reps per set. Throughout lift keep arms, knees, and back straight. Do not pause or bounce at bottom of lift. Do not lower weight beyond a mild stretch. Full range of motion will vary from person to person depending on flexibility. Do three sets. Keeping back straight is important to prevent injury to lower back.

The third and final leg exercise is Dumbbell Single leg Calf Raises. Grasp dumbbell in one hand to side. Position toes and balls of feet on the edge of a step with arches and heels extending off. Place hand on support railing or wall for balance. Lift other leg to rear by bending knee. Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat. Continue with opposite leg. Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as a Synergists muscle if knees are bent slightly during stretch.

Eat lots of food (not fast food or junk food). Cereals, fruits, vegetables, sandwiches with lots of meat on them, cheese, steak, chicken, rice, potatoes, oatmeal... And drink lots of water (at least 8 cups a day). No steroids please! Natural will work just fine if you eat right and it's a lot safer.

Answer 2

You ares still growiing, do not rush into building a body your bones and articulations can not sustain! By no means use steroids or drugs!

Now, let´s clear a few things.
By summer uh? Seems you want to look good in a swimming trunk. To do that you do not need huge muscles. (To many girls they are even a turn of). You would probably want a body that is slim and where muscles are marked, defined. It is a much healthier body, specially if you are still growing.

To achieve it, a good gym monitor would be of great help. You need to work some muscle groups one day and give them a rest while working others. Rest is what developes the muscles as they adapt to the overload you put them through.
Do many reps with a moderate amount of weight. You want a lean body with muscles to show, not a bulk. Probably 3 sets of reps, beeing each one of about 12 to 15 lifts each will be about right. To get to this you need to set the weight adecuatly, experience will show you what works best. (That is why a gym monitor, at least at first would be of great benefit).

Also do some cardio to burn fat away and let your muscles show. Cardio should be done at least twice a week and for 30 minutes every time.

Then watch your diet. Eat well, but avoid fatty food and sugar.
Go hard on the veggies, lean meats, and good quality carbohydrates.

Then be consistent with you training and your body will be changing slowly but steadily and you will be in great shape in no time!

Answer 3

If you want quick results, there's no way but to use the gym as more regularly. Using everyday objects can help, but since muscle development depends on progressive overload (getting your muscles to do work that is progressively getting harder and harder than what it can presently do), there's only so much you can do without proper gym equipment.

Having said that, there are things outside of the gym you can use to some effect. Your school bag is good, though there's presumably a limit to how heavy that can be before the straps break or the bag tears (I would assume 20kg would be there about). Certain exercises do not require weights heavier than that at the beginner's level, so your schoolbag is good for those. These exercises can be biceps curls (as what you're probably doing already), overhead triceps extensions (hold the bag over your head with both arms straight, and bend your arms backwards at the elbows to lower the bag, then straighten again - works the long head of your triceps) and lateral raises (raising the bag [or two, one in each hand] with your arm, working your shoulders, either sideways to work the sides [lateral head of the deltoids] or forward in front of you [anterior head of the deltoids]). You can also wear your heavy rucksack and do squats, or push-ups. Alternatively, when you get strong enough you can do push-ups with someone sitting on your back between your shoulder blades (start with someone light - like a little brother/sister).

Answer 4

It's a bad idea to build muscle very quickly and will do more harm than good. If you do succeed in building muscle fast your skin will stretch faster than it is capable and you'll get stretch marks - to say nothing of the damage done to your body by changing it so radically so quickly.

If you want to look buff by the summer take it easy, it's a good 4-5 months away. start with keeping fit by doing 30mins of aerobic exercise every day.
then to build muscle and look good simply do press ups and sit-ups twice a day. Technique is VERY important. 10 proper push-ups are much more beneficial than 20 or 30 where you cheat or use bad technique. Go to a library and get a book out on it or look online for techniques. You could buy Mens Health magazine.

Do your strength exercises slowly, you build more muscle than doing as much as you can in 2 minutes!!

Answer 5

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Answer 6

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Answer 7

Bigger muscles or STRONGER muscles??

Bigger Muscles can be obtained by LOW Reps with LARGE weights. Stronger muscles are developed over more reps medium weight.

At 15 you shouldnt really be worried about this, your bodys still growing, 'Ready for the summer' tells me its a Vanity thing.
You could do serious damage to your body dude!

Let your body grow at its natural pace, THEN develop it if you wish.

Answer 8

It can be done but it is not easy, can be painfull, and will cost a fortune in steroids. Just lifting your schoolbag is not going to give you a muscular body, you have to work the different muscle groups, i would suggest getting in your gym as much as you can and invest in a good protein shake. Eat clean aswell, some bodybuilders live on a diet of chicken and rice!

Answer 9

Lift weights and eat a lot of fish and chicken. When you lift, use a lot of weight, and low reps. Do about five or ten sets, with about ten or twenty reps per set. make sure you vary your exercises, do your upper body one day, arm, chest, abs. Then the nest day do your legs and just your arms. Rest on the third day, then start over again. I did this a few years ago, and toned up gained 25 pounds of muscle in one month of hard workouts.

Answer 10

The Best Biceps Exercises In addition to building great biceps size, these basic exercises will also create the type of shape your biceps will adopt (which is largely determined by genetics) as they will stimulate a greater cross-section of the muscle. 1. Standing Bar Curls: The biceps curl can be performed a number of ways: standing with dumbbells (both hands curling or alternating), one arm resting on inner thigh as with the concentration curl, preacher curl variations and seated with dumbbells. To Perform: Hold bar with a shoulder-width grip, with arms straight towards the floor and elbows locked an inch from your sides. Curl weight towards the chest, while keeping the elbows and back fixed. Contact the biceps as the bar reaches the front of the chest. Resist weight as it slowly lowers to the floor for a full stretch. 2. One-Arm Preacher Curls: This exercise could be considered an isolating movement as it really focuses stress on the peak (which is found on the short head and is genetically determined) and adds to fullness at the lower portion of this muscle. To Perform: Using a regular preacher bench, hold dumbbell with an underhand grip while locking elbow firmly in place in an extended position on the bench. Slowly curl the dumbbell up, trying to touch the shoulder of the arm being worked. 3. Incline Dumbbell Curls: Another good overall mass builder (second only to standing bar curls) is the incline dumbbell curl. It allows one to achieve a full range of motion while getting a maximal stretch at the bottom of the movement. The amount of weight used will be less than with the bar curl, but providing the form is kept strict it will produce an amazing pump. To Perform: Lying back on an incline bench, hold two dumbbells with arms extended down and back. Curl the dumbbells up and out with both hands, being sure to turn the wrists as the weights are raised. Slowly return to start position. 4. Hammer Curls: The hammer curl, although not strictly a biceps exercise, will develop the brachialis, lending a greater degree of overall size to the biceps area. It conveys the impression, in those with full development, of a tennis ball stuck under the skin between the biceps and triceps. Developing it to its fullest will help to push the biceps up therefore creating the illusion of a peak, and fill out the lower portion of the biceps, providing overall thickness in this area. To Perform: With elbows fixed at the side of the body, place the palms in a neutral position (palms facing one another). Curl the dumbbells up, the same way you would for a regular dumbbell curl. Lower dumbbells slowly and repeat. Note: Ensure elbows are fixed at sides throughout the movement, as this will eliminate any shoulder movement, thus placing a greater load on the brachialis.

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Answer 11

diet and exercise
go to a gym and work out alternating days as you need to give the muscles you target time to rest..one day..but get a trainer and have some mates to work out with you spotting
study up on nutrition and stay away from drugs..steroids..