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Not another newbie post! - 7/31/2007 5:35:29 PM
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fp
Posts: 4
Joined: 7/31/2007
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Hey guys,
I've been lurking around here for a while now, and before I get into my request, I'd like to thank you all for providing the world with such a wonderful resource.
The reason that I am posting is because I have a somewhat unique situation: I do not have access to a gym. I am 16 years old and my parents do not want me working with any sort of weights. They say that I can only go weightless.
Some background: I am an even 6'0" and around 140 pounds: a textbook ectomorph. I hate how slender and weak I look and would love to change that. I think that I need to do some serious bulking up right now, but I am literally at a loss as to how to do this sans weights. I have a good sense of discipline and am willing to do what it takes to see some gains. Can you guys help me to devise a solid plan to get a decent physique? I'm not looking for the bodybuilder look, just something to help with my own self respect.
I promise to keep you all updated on my progress once I've started.
Thanks!
Mike
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RE: Not another newbie post! - 7/31/2007 8:04:23 PM
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DrossZro
Posts: 6
Joined: 7/31/2007
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push ups, crunches, calf raises
move your arms out farther or in more to target different groups when doing pushups.
also the leg lifts, lie on your back place you hands flat underneath your lower back and lift your legs straight up
Then run or ride your bike for some kind of cardio...
doing just that ive kept up with my brother who goes to golds
im sure others can offer more advice
(in reply to fp)
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RE: Not another newbie post! - 7/31/2007 8:25:02 PM
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fp
Posts: 4
Joined: 7/31/2007
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Hey, for once my intuition served me pretty well. I've been doing a few of those exercises already. I should have posted what I've been doing so far :
~50 push ups with my fingertips facing inward (toward one another - i feel it more in my chest). I can usually do this in two sets of 25.
~50 normal push ups. 2 sets of 25.
~30 Leg lifts, 2 sets of 15.
I've been doing all of this every night. Should I cut it down to 3x/week?
I've also just started running one mile every day.
Problem is that I usually don't really feel it the next day, and I have not seen many gains at all. I have, however, had a horrible diet. Right now I'm cutting out the processed sugars and sodas and etc. and eating as much protein as I can. But, like I said, I'm a total novice, and I'm pretty sure I need to reform my habits all across the board.
Thanks again
Mike
(in reply to DrossZro)
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RE: Not another newbie post! - 8/1/2007 8:02:04 AM
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raidendavidb
Posts: 421
Joined: 5/26/2007
Status: offline
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50 is too many, your not building muscle size only endurance. Do elevated push-ups with your feet on a chair and do push-ups with your fists facing towards the floor on a soft/ carpet type surface.
10 reps if you can of them is enough, if you can do more than 12 of them (which I doubt you'll be able to they're much harder then normal push-ups) then you need to put your feet on something higher.
Do every variation of push ups you get think of an example being when you put your arms wide and focus on your back (lats) lower yourself about an inch using your back you should feel the strain on your back instead of your arms if you do it right.
Do squats and deadlifts using a bag full of books as your weights instead and you can do that for push ups ups too but I don't like doing that personally for push ups.
Thats just a few things to get you started, check this site http://www.bodybuilding.com/fun/mahler57.htm and google bodyweight exercises .
(in reply to fp)
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RE: Not another newbie post! - 8/2/2007 8:00:08 PM
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fp
Posts: 4
Joined: 7/31/2007
Status: offline
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Thanks for the input!
How does this look as a potential starting plan to gain some mass?
Every night: run 1 mile
Every other night:
2 sets of 10 inverted pushups w/ fists down
3 sets of 10 "wide" pushups
3 sets of 20 leg lifts
3 sets of 10 weighted squats (using bag full of books)
Diet-wise, what should I be eating?
Thanks again
Mike
(in reply to Minotaur)
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RE: Not another newbie post! - 8/2/2007 8:09:46 PM
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connelly
Posts: 496
Joined: 2/12/2007
Status: offline
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you could try benching like that also.
quote:
ORIGINAL: raidendavidb
50 is too many, your not building muscle size only endurance. Do elevated push-ups with your feet on a chair and do push-ups with your fists facing towards the floor on a soft/ carpet type surface.
10 reps if you can of them is enough, if you can do more than 12 of them (which I doubt you'll be able to they're much harder then normal push-ups) then you need to put your feet on something higher.
Do every variation of push ups you get think of an example being when you put your arms wide and focus on your back (lats) lower yourself about an inch using your back you should feel the strain on your back instead of your arms if you do it right.
Do squats and deadlifts using a bag full of books as your weights instead and you can do that for push ups ups too but I don't like doing that personally for push ups.
Thats just a few things to get you started, check this site [link=http://www.discussbodybuilding.com/http://www.bodybuilding.com/fun/mahler57.htm]http://www.bodybuilding.com/fun/mahler57.htm[/link] and google bodyweight exercises .
_____________________________
Age:13
5'5"
115 lb.
bench:5x95
squat:5x120
deadlift: 5x155
bulking
(in reply to raidendavidb)
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RE: Not another newbie post! - 8/3/2007 6:00:08 AM
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raidendavidb
Posts: 421
Joined: 5/26/2007
Status: offline
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He could try benching but it's quite hard if you don't have a barbell with weights, up to him.
Sounds decent Mike but I'd advise you to do deadlifts and do 2 muscle groups a day. So on one day you might do
6 sets of 10 inverted pushups w/ fists down for Monday
6 sets of 10 "wide" pushups for Tuesday
Maybe wednesday as an off day but the exersises may not be strenuous enough for you to need an off day.
I put 6 sets because you don't seem to have enough exercises on one day. I'm beginning to and I do 4 different exercises on days I workout with 3 sets each. Eventually your going to need to find more exercises to do or go to a gym.
This is just a basic starter to get your body a bit stronger but won't get you as far as a proper plan with weights but it's a good start.
As to diet eat regularly 5-6 times a day, avoid processed foods eat plenty of foods high in protein and carbohydrates, especially meat, fish, brown bread, rice, potatoes. Basically a healthy balanced diet except with tons more protein and carbohydrates, I would also recommend drinking loads of full fat milk. At least 5 glasses a day, more if possible. Drink plenty of water too.
(in reply to connelly)
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RE: Not another newbie post! - 8/5/2007 7:24:25 AM
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connelly
Posts: 496
Joined: 2/12/2007
Status: offline
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quote:
ORIGINAL: fp
Thanks for the input!
How does this look as a potential starting plan to gain some mass?
Every night: run 1 mile
Every other night:
2 sets of 10 inverted pushups w/ fists down
3 sets of 10 "wide" pushups
3 sets of 20 leg lifts
3 sets of 10 weighted squats (using bag full of books)
Diet-wise, what should I be eating?
Thanks again
Mike
the squats wont weight much do you have anything that is heavy but compact to put in there?
_____________________________
Age:13
5'5"
115 lb.
bench:5x95
squat:5x120
deadlift: 5x155
bulking
(in reply to fp)
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