i have a questions about adding muscle?

Question

i am 6 feet 160 lbs, 16 years old (average body), and i want to add muscle all around me like arms, chest, abz, back, legs.... how many times should i be working out to start off with and what should i move up to. also what should i be eating and avoiding (besides junk food, i know that ) thanks

p.s i am most likley going to the gym.. if not wat can i do at home for every component i want to add muscle on

im not interested in like going huge muscle, but like a soccer players body like toned and stuff..hard to explain

Answer 1

you should not work out every day, you need atleast one day of rest in between to allow muscle to build back up. you should be eating a lot of protein.

Answer 2

A couple of points here -- if you are just starting out, you will need help knowing how to do various exercises correctly so you get the most out of them and avoid injury. A certified personal trainer can help you with that. Don't get advice from people you see at a gym -- most people in your average gym have no idea how to exercise safely and effectively.

Regarding diet, your best bet is to arrange to speak with a nutritionist (a licensed one). You're going to get a barrage of ideas here, and some will be right and many will be wrong. Again, speak to an expert so you can avoid mistakes and lots of frustration.

As for what to do with training, here are some thoughts regarding what you can do at home:

Do this 3 times a week, on non-consecutive days.

3 sets of crunches (10 - 20 reps each -- start with 10, add 1 rep every week)
3 sets of squats (bodyweight only, 10 - 30 reps each -- start with 10, add 1 rep every week)
3 sets of pushups (bodyweight only, 10 - 30 reps each -- start with 10, add 1 rep every week)
2 sets of lunges (bodyweight only, 10 reps each leg -- add 1 rep every week)
3 sets of chinups, 5 - 15 reps each -- add 1 rep every week)

This will get you started (1st month or two). It won't necessarily get you big, but it will get your body prepared for the training you WILL do. Very important to get your body prepared for harder work.

Once you DO get to a gym, do this 2 - 3x a week.

2 sets of crunches, 20 - 30 reps each
1 set of barbell squats, 20 reps
1 set of dumbbell pullovers, 20 reps
1 set of stiff-legged deadlifts, 15 reps each
2 sets of barbell bench presses, 10 reps each
2 sets of barbell rows, 10 reps each
1 set of standing barbell military presses, 10 reps

Do 2 - 3 warmups with lighter weight (for each exercise) before you do the above workout. And, that's it. When you first start out, don't use the heaviest weight you can use for the recommended reps -- start with say 60 - 70%. So, for instance, if you can barely do 135 lbs for 10 reps, you don't start there -- you start with say 70 - 80 lbs. You do your 10 reps of that weight (even though you can do more). Next time you workout, add 5 lbs. Build up strength gradually. If you start at your heaviest weight, you will give yourself no room to grow. And, chances are you will get injured. Start light and progress slowly.

The key to building muscle, by the way, is making progress with the weight you lift. If you always lift the same weight, then you will always look the same, too. But make the progressions SLOW -- add at most 5 lbs each workout (or every other workout). If you can find tiny plates, use them. Build strength slowly. Once you get to your peak, start over again with like 60 - 70% and work your way up again.

If you have average genetics, you will have to take a few steps back every once in a while in order to take just one step forward.

Again, it would be best if you work with someone qualified before you start hitting the weights. Most of the exercises I listed above are very serious exercises and you could hurt yourself if you don't use proper form. Have someone qualified show you what proper form means and then you will avoid injuries and setbacks.

And remember to eat a lot. Hire that nutritionist so you know how much to eat and when to eat it. Don't waste your time getting opinions from people -- talk to an expert.

GOOD LUCK!!!!!!!!!!

Answer 3

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