I'm a skinny little polock :P

[nordica]

Hey guys, me first post here, was talking to jon about building some muscle.... anyone have any tips?

here's my current physical disposition :

143 pounds
heart rate 90/63 or is it the other way round... i forget
5'10

I'm a small guy, however I do have a little bit of strength in me, for i'm usually pretty physically active.

I really want to build some muscle, but I have no idea how to do it really... I don't really want to go to any of the local gyms, due to them being unsanitary. Can someone perhaps give me a nudge in the right direction. ?

Thanks in advance.

Cole

[Son Of Odin]

move to holland and start working in cheese factory here, believe me, that will build up some muscles, walking around with 30 kilo's of cheese every minute :P

good for building up muscles ;)


hehehe... mmm no.. seriously there are sooo many way's but each way works different for people, for some people going to the gym each week or day could be enough, for another heavy exercising as in walking every morning and a good food program.

I can assure you this, Don't start using the stuff you see on those TELL Sell channels They are incredibly expensive and useless for you.

Also, if you do want to build up muscles, don't drink beer( to those who know me, I KNOW, its scary to hear that from me) but its true.. beer breaks down muscles.

A personal tip :cool: :cool: , try blowing up the letterbox of the local police station and then run as fast as you can, believe me, that will make you loose a couple of pounds and build muscles ;)

[Hveðrungur Kveldúlfsson]

One of the tips I gave you bro was to start eating more protien like boiled eggs, chicken, steak, tuna, eating whole wheat bread and drinking lots of water. overload your body with protien to help muscle recovery.

I know personally as ive been to your place that you dont have any weights so one good thing to do is to look up online exersizes that dont require weights. Personally ive started working out without weights by running, stretching and using my own bodyweight as my tool. You could always get yourself a set of 10, 20 and 30lb dumb bells from Walmart someplace for a decent price and use those for your workouts. Get a straight bar and two 50lb iron plates and practice deadlifting and strengthen your back.

For non free weight/machine exersizes do pushups (they build the chest, shoulders, lower and upper back along with your tricepts, bicepts and forearms), lunge squats and always stretch your legs. Chopping wood is a great exersize but I doubt you'd get much of a chance for that in the city (maybe go to reids and clean his house up, you'll get a great workout from that :p)

Running with leg weights or shadowboxing with two 3lb dumb bells is always good too, you build up your punching power, speed, lats, chest and tricepts.

I'm pretty sure when Jay gets to take a look at this thread his advice will be a lot better than mine.

Good luck man.

[Jay]

bodyweight exercises....ie pushups, pullups, other types of exercises.

Carry around heavy objects, lift them up, press them, etc..

You can build muscle without going to a gym.

[StormWolf]

I hope this is of some assist. You can always type in the box in the upper/mid right-hand corner If you can't find what you're looking for. happy reading.

http://bodybuilding.com/fun/bbmaintrain.htm

[The Mersey's Watcher]

Experiment. I found myself going through dozens of work out routines and diets untill I found one that was effective and right for me. Everyone is different so everyones workout and diet will be different. You have to experiment to see whats right for you. This might take around 2 months but trust me, when you find out whats best for you working out will be easy.

[Teufelhunden]

You can also use sledge hammer, wheel barrows full of sand, san bags, car whees, just aqbout anything heavy.
When I was deployed to the sandy hell we made gyms out of wood and sand bags, and even found some old train wheels as plates. be creeative its more fun that way. Throw aome heavy stuff in a back pack and go for a lonh hike "hump", do pushups with it on, climb stairs etc, hand stand pushups.
have fun with it..
Tuefelhunden

[Der Einzelgänger]

Those are some good ideas Teufelhund. Recently I've just been doing workouts involving my own body weight and just chopping and stacking wood. But the backpack hike idea sounds like a good workout, I think I might try that this weekend when I go to look for a suitable piece of wood to make a new set of runes out of.

[Jay]

Find large rocks at construction sites, get a truck and bring them home.

Lift them, walk with them, press them overhead.

Cinderblocks, car/truck pushes, etc..

Elevated pushups, pullups. There are a LOT of ways to get stronger without the gym, if you are motivated enough you will find ways.

[Loki's Advocate]

If you eat and then sleep right away (or at least eat closer to sleepy-time), you'll find yourself putting on mass- because the energy the body needs when sleeping is much less, and more of the nutrients from the food you've eaten will be stored in the body.

[æinvargR]

If you eat and then sleep right away (or at least eat closer to sleepy-time), you'll find yourself putting on mass
Will it help re-building the muscles or will it just become fat?

[Loki's Advocate]

Well... I did it for only a week or so at a time, and then a like time off (and so on, but not for too long). So I can't recommend but doing likewise, because it might turn out to be a bad idea in the long term.

But I was doing various kinds of weights and physical activity during that time, and it's all good healthy foods that I eat for those meals. So I found it turned out alright. If you're doing enough muscle-building activity and other exercise, and not eating ****e, things often do.

It all had to do with when I started at one of my current places of work, and wanting to be able to really 'look the part' as well as being able to do the work required- bacause, as I found, looking the part makes the job so much easier to do! So I decided I'd have to put on a bit more muscle size, rather than just working out with a view to muscle endurance, more or less.

[kitty1967]

Will it help re-building the muscles or will it just become fat?

Be careful with this, as it will just become fat! I know my BF lost a few pounds almost instantly just by stopping any consumption 3 hours before bedtime.

On another note -- my ex-husband years ago was in your situation and he had to really work hard to gain mass. In addition to the body-building (and I've seen a lot of great ideas for gym alternatives in this thread), he needed to take in about 6,000 (yes, that's six thousand) calories a day! He had 6 full meals a day, heavier on protein: typically chicken breast, brown rice, and veggies of some sort. He was also using a mass builder product (one of the EAS ones, don't remember which right now) and that was about 350 calories a shake.

My advice: keep lots o eggs, chicken, and fish on hand! Good luck, and keep us updated.

Faith, Folk, and Family,
Lisa

[Ausswolf]

Apart from 'rock' weights or pushups, chinups etc...
Why not buy some dumbells, barbell and a bench, you can do all good (ie compound movement) weight excercises with just this. Im sure you could get it 'cheap as peanuts' used.

As for good training and nutrition advice, head here:
http://ast-ss.com/max-ot/max-ot_intro.asp

If youve got questions... http://forum.bodybuilding.com/

[Der Einzelgänger]

That guy on that site is crazy... :eek:

I don't understand why people want to look all huge and buff. It's one thing to look in shape, but it's another thing to look like you body is about to pop like a balloon... It just seems unnatural... I'd rather get strong from doing outside work with things like rocks and logs. Rather I was built like a coal miner than a body builder.

[jorgea]

I suggest that you weight train at a gym close by, or even buy some weight that you can lift at home. Then do this regularly.







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