I WANT MUSCLES
mrswilkins40
Posts: 17 Member
Help i want to build some muscle at home help please thank you any one 
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Replies
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MON- Chest day, Tues- Back day, Wed- Legs, Thurs- Shoulders, Fri - Arms. 5 sets each. You will get muscles. Do you have free weights at home?0
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What equipment do you have available at home? If you have dumb bells only, there are lots of videos youtube. Also lots of videos for body weight exercises.
If you have (or can purchase) a bar/bench/plates, start on a beginner lifting program, such as stronglifts, new rules for lifting, etc.0 -
What are you waiting for, get to work! Also, if you want to BUILD muscle, you will need to eat at maintenance or a slight surplus, and get adequate protein. If you still have weight to lose, then you need to eat at a calorie deficit, but you can get stronger muscles, and fat loss will result in you being able to see your muscles more, making it seem as though they are bigger.0
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Today - lift heavy things.
Wait 48hrs
Lift heavier things.
Repeat.
It really is that simple. There are numerous programs and products - Stronglifts 5x5 is very effective and popular at the moment. Focus on form, strength will come.0 -
MON- Chest day, Tues- Back day, Wed- Legs, Thurs- Shoulders, Fri - Arms. 5 sets each. You will get muscles. Do you have free weights at home?
My bet is that the OP is new to lifting and would benefit far more from a 3x/week full body routine like Stronglifts, Strong Curves, etc.
There are even pre-made dumbbell routines, like this: https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html that are geared towards beginners instead of a bro split.0 -
start with body weight exercises... squats, lunges, ab work... push ups, step ups pull ups... get an exercise ball... and just start moving... and do NOT forget to stretch... everything you need to start from .. plans to technique can be found on sites like pinterest and Youtube... so once you get in motion and are feeling stronger... think about investing in a Gym Membership.. OR a 1/2 rack with some Olympic bars and plates... you can pick up pretty much a everything you need second hand for 1/2 of brand new... the world is filled with folks who had good intentions and just ended up looking at their weight lifting equipment feeling guilty about NOT using it... so now it's fer sale.... anyway... start with the body weight stuff to gauge your devotion to yourself... if you find a routine and stick to it... and find that it is no longer challenging you.. THAT is the time to get your lifting on... YOU are so GOING to love what weights do for you 0
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RavenLibra wrote: »start with body weight exercises... squats, lunges, ab work... push ups, step ups pull ups... get an exercise ball... and just start moving... and do NOT forget to stretch... everything you need to start from .. plans to technique can be found on sites like pinterest and Youtube... so once you get in motion and are feeling stronger... think about investing in a Gym Membership.. OR a 1/2 rack with some Olympic bars and plates... you can pick up pretty much a everything you need second hand for 1/2 of brand new... the world is filled with folks who had good intentions and just ended up looking at their weight lifting equipment feeling guilty about NOT using it... so now it's fer sale.... anyway... start with the body weight stuff to gauge your devotion to yourself... if you find a routine and stick to it... and find that it is no longer challenging you.. THAT is the time to get your lifting on... YOU are so GOING to love what weights do for you
Thanks cause i do squats an the other stuff you posted i didnt know it can be consider as weight lifting now i can be a little more dedicated to them0 -
mrswilkins40 wrote: »
He provided you with nothing useful.
There are a bunch of different lifts that target the various parts he's listed but he gave no further suggestion.
and as a new lifter, a bro split like that isn't suggested.0 -
whatatime2befit wrote: »What equipment do you have available at home? If you have dumb bells only, there are lots of videos youtube. Also lots of videos for body weight exercises.
If you have (or can purchase) a bar/bench/plates, start on a beginner lifting program, such as stronglifts, new rules for lifting, etc.
Thank you 0 -
lishie_rebooted wrote: »mrswilkins40 wrote: »
He provided you with nothing useful.
There are a bunch of different lifts that target the various parts he's listed but he gave no further suggestion.
and as a new lifter, a bro split like that isn't suggested.
Bold made me chuckle.
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Eat more + lift heavy = muscles
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Spartacus DVDs from Men's/Women's Health. All you need are a couple of dumbbells.0
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What are you waiting for, get to work! Also, if you want to BUILD muscle, you will need to eat at maintenance or a slight surplus, and get adequate protein. If you still have weight to lose, then you need to eat at a calorie deficit, but you can get stronger muscles, and fat loss will result in you being able to see your muscles more, making it seem as though they are bigger.
This...definitely this...and more of this...0 -
xMrBunglex wrote: »Spartacus DVDs from Men's/Women's Health. All you need are a couple of dumbbells.
That's a great workout. I did that one and I think it helped me as far as getting leaner. I don't know about building muscle with it, though?0 -
OP
do you know your current body fat %?
Have you ever lifted before?
can't really help until we know those two things.0 -
Building muscle requires calorie surplus and progressive overload.xMrBunglex wrote: »Spartacus DVDs from Men's/Women's Health. All you need are a couple of dumbbells.
That's a great workout. I did that one and I think it helped me as far as getting leaner. I don't know about building muscle with it, though?
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In my deep, muscle meat head voice: "pump iron"0
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you should eat a steak.0
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I would suggest looking into one of the following books. Strong lifts 5x5, The new rules of lifting, or my personal favorite Thinner Leaner Stronger (Mike Matthews). They will spell it out for you & answer most questions you have.0
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Jesus Christ. What a mess.
OP
> What are your current stats?
> What is your current fitness regimen?
> Do you have access to a gym?
> If not- are you willing to build your home gym?
> If not to both- how do you feel about body weight workouts?
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