Help From Guys About Building Muscle

[Guest Neuro]

I am a bit notorious for having skimpy arms. Ha! Even flexed, barely 10 inches diameter. I am skinny naturally, and do not build muscle easily because I cannot afford a gym, neighborhood is unsafe to run in and small house. I understand that slim can be passable, but more muscle in arms on top will balance out wide hips that I possess. I am also a bit frail in health (to my dismay) so incredibly difficult cardio puts a strain on my lungs.

I am willing to do hard work, but I cannot afford a trainer and certainly not steroids at the moment or anything like that. I was wondering, what kind of ways are there to build upper body strength and muscle? I have... well, never exercised before (anything more than 10 hour sessions of video games) so even something simple will help out a ton.

Thanks,

--Michael

[Guest Madison_Always]

Push ups and pull ups can help. You could also drink protein shakes, or take creatin (its a supplement that helps retain water and somehow it helps you gain muscle) i dont know thats what a lot of football players take/do.

[Guest Benzrathe]

Dude, the push/pull ups are good. Throw in some priest curls (sitting or standing - curl a dead weight toward your chest, elbow bent, wrist straight, palm closed and pulled toward you) are good for bi and triceps. Its important to tense the muscle groups, keep your core straight & tight, breath through it, and pull slowly - for max progression.

Pull to same side chest, and/or mix to crossover chest, if ya want. Start with a light weight, with many reps (10-20), then amp up the weight gradually as the existing resistance becomes less challenging. Don't overdue it, or you'll burn yourself out, and be prepared for VERY sore arms in the beginning. Best o'luck to ya! =]

Benz

[Guest leo]

if your skint, then press ups and tricep dips are good

press ups on any floor pass you have and cost nothing, just lift your body wait

and tricep drips, have your hands behind you on your bed holding you up and move your body up and down

sorted!

[Guest Potter]

Here is a training program that might help you get more buff without spending money. It helped me get more buff.

http://hundredpushups.com/index.html

If you cant do a proper push up (like wimpy old me in the beginning), knee push ups, or wall push ups might help you build muscle, if you don't know what I mean by those look here:

http://hundredpushups.com/what.html

Hope this helps.

-Chris

[Guest StrandedOutThere]

Push ups will do the job nicely, and you don't need a trainer or gym to do them. Good stuff!

My cousin used to do barbell curls using milk jugs full of water. Don't fall into the functional fixedness trap. Anything heavy can be a weight!

[Guest Evan_J]

Anything heavy can be a weight!

These are guys you see that even when they aren't the "largest" of guys their arms look like you don't really want them to hit you -milk jugs with water, sand, dirt, rocks, whatever you can thinkof- bags of cat liter, two halves of a cinder block....

[Guest StrandedOutThere]

These are guys you see that even when they aren't the "largest" of guys their arms look like you don't really want them to hit you -milk jugs with water, sand, dirt, rocks, whatever you can thinkof- bags of cat liter, two halves of a cinder block....

Cat litter is heavy.

[Guest Neuro]

Thanks for the awesome ideas!!! FFFFF I'm so glad I don't need to join a gym or find some personal trainer =_= that's a lotta help, so many ideas.

[Guest Nelly]

Hi,

when I was in the army, we had to walk around the hole day with a full automatic rifle. The weight was about 4-5 kg depending on the amount of bullets. After some month doing it, the upper arms get bigger. You can buy a pair of weight gloves and wear them the hole day instead of wearing a rifle

Greetings

Nelly

[Guest angie]

Weight training with light weights is the best for developing bulging muscle.

Light means with 20/40 lbs.It is repetition that builds bulk.Start slow and build up

to a harder workout over a six week program.Don't push yourself too hard at the

begining.That way you don't get burned out by lifting too heavy a weight.Keep your

workouts to three days a week.Muscle memory sets in after continual usage.

You will see yourself bulk up during the workout,then it all goes away until after six

weeks,when the pumping up starts to stay with you.Increase weight slowly,going up

5/10 lbs about every two to three weeks.Remember,heavy weights adds strength,

light weights add size.Buy a bench press.One of the best investments a man can make.

Before you know it,in six months,you will have that manly man's body you so desire.

A long time former bodybuilder,

Angie

[Guest Nikk]

I know it sounds girly and wimpy, but it works.

Do yoga.

I was forced to pick two PE classes that didn't suck (out of a list of ones that did), so I chose waterpolo/weight training and yoga. The waterpolo/ weight training was okay, but I didn't actually build any muscle (and I was really bored). I didn't see any definition in my arms at all until I started yoga. It sounds girly and wimpy, but it's a really good way to build muscle, and you get/ stay extremely flexible. I'd recommend just starting out with sun salutations and downward dog: http://www.yogasite.com/sunsalute.htm - take modifications when you need to and remember to breathe (AND REMEMBER THAT IT'S HARDER THAN IT LOOKS).

Gah, I feel really stupid posting yoga stuff, but trust me, IT WORKS.

[Guest Samm]

A very good way to build upper body micsles if to pick a waight of waights thats makes you strugle by about the 12th repertion,then you should be able to make 10 repertions.

then 8,6,4,2 etc

if you want to make it harder add more waight as you prgress.

( this is if you want to build muscle mass)

If u want to tone, pick a low waight anf doas many repertions as u can in a shortish period of time.

did work like a charm for me for a wile

[Guest Micky]

Don't forget to replenish your protein. Your diet is very, very import. You should have about 1-1.5 grams of protein per pound of body weight. As a personal trainer I have a lot of clients who want to get big. I tell them protein replenishment is KEY. I used to be big into weight lifting (I still am but not to the obsessive amount I used to be). I am very skinny and I have a very fast metabolism but I was able to pack on about 8 pounds of solid muscle. Here are some major keys to building muscle:

-Whey protein: As I stated above. Optimum nutrition is the best brand. It's cheap and it actually tastes good and easy on your stomach if you are a lactard like me.

-Eat, eat, eat: 5 small meals a day. It has to be healthy or you'll just get fat. I substitute a protein shake for a meal. Never be hungry!!

-Your weight lifting routine should be at least 3 days a week. 6-10 reps 3 sets. You should be failing by rep 10. Make sure you give your body time to rest.

-Pushups and curls are good, but make sure you vary it or some how add resistance or you'll just get endurance and not actually build bigger muscles.

-Legs are important as you can gain a couple of pounds by hitting the squat rack.

-I shouldn't be endorsing supps, but my secret to gaining muscle is creatine. I buy the vitamin shoppe brand creatine monohydrate 100% because it doesn't irritate my stomach. I load for 5 days taking about 20 grams spread throughout the day. Then only about 1 tablespoon a day. I sometimes take it when I go running because it gives me a boost. Don't over do it or you'll overload the kidneys. Don't forget a multi-vitamin.

The Best exercises for building muscles:

Squat

Deadlift

Chest Press

Dips

Rows (compound, bent over, one armed)

I'm a fitness junkie and a trainer. Feel free to PM me. I'll be glad to tallk fitness all day every day.

[Guest swee'pea]

Building muscle is never easy

I would recommend that you stay away from steroids unless you Dr prescribes them for you

Remember no pain no gain

Or was it no brain no pain I can't remember

Any way good luck

vanna

[Guest Alex Blitzen]

I know it sounds girly and wimpy, but it works.

Do yoga.

I was forced to pick two PE classes that didn't suck (out of a list of ones that did), so I chose waterpolo/weight training and yoga. The waterpolo/ weight training was okay, but I didn't actually build any muscle (and I was really bored). I didn't see any definition in my arms at all until I started yoga. It sounds girly and wimpy, but it's a really good way to build muscle, and you get/ stay extremely flexible. I'd recommend just starting out with sun salutations and downward dog: http://www.yogasite.com/sunsalute.htm - take modifications when you need to and remember to breathe (AND REMEMBER THAT IT'S HARDER THAN IT LOOKS).

Gah, I feel really stupid posting yoga stuff, but trust me, IT WORKS.

Yoga is not only good for building muscle, but it also helps with balance, coordination and can help improve your mood. It has many health benefits. It's not just for girls... many yoga masters are men. It is a really good way for your body and mind to stay healthy.

[Guest ScifiComicDUDE]

Get a barbell...thats all u need...

whey protein...gold suplement

MILK MILK MILK ....natural muscle buliding food...

[Guest Miss_Construe]

I would probably google "bodybuilder" and "exercises".

[Guest Miss_Construe]

Also, Its going to hurt. Be prepared with muscle rub and lots of protein.

further, to grow muscle its something like 200 - 300 Calories more than you need to maintain weight.

[Guest Soran Vs]

Also, don't forget to limber up first! Its really important if you don't want to over-exert or strain any muscles or tendons. Be sure to stretch adequately before any work out.