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tips Anonymous
Hi, I am skinny nerd. I wanna build up some muscle only for the looks (no matter about the strenght) so where to start ? Arms in general from Wrist to Delts and Abs. Some basics I can do at home?
>> Anonymous
>>113226

any one of the MANY variants of the push-up, pull-ups, dips (bench dips if you're unable to do dips), military press or handstand push-ups for your shoulders and back, burpees... If you got a gym membership or even just some basic equipment, you open up your options quite a bit.

There are alot of good ab exercises, you may want to find some on your own. Of course crunches, "riding the bicycle", leg raises, med ball sit-ups, etc.
One of my favorites for the lower abs is this thing our football coach used to make us do; you lay down flat on your back with your hands under your butt/small of your back, and you have to lift your legs 8 inches off the ground, hold that for 20 seconds, scissor your legs up and down for 20 seconds, then open and close them laterally 20 times, etc.

The more important thing is going to be diet. You can spend all day lifting weights but if you don't eat right, and more importantly, enough, you'll never get bigger.
>> Anonymous
You want to do as the bodybuilders do, then. This involves around 3 sets of 8-12 reps to failure on whatever workout you're doing. Those workouts will be things like:
http://exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
http://exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html
http://exrx.net/WeightExercises/Triceps/DBTriExt.html
http://exrx.net/WeightExercises/Biceps/DBCurl.html
http://exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
http://exrx.net/WeightExercises/PectoralSternal/DBFly.html
http://exrx.net/WeightExercises/RectusAbdominis/WtJackKnifeSitUp.html
http://exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html
http://exrx.net/WeightExercises/Quadriceps/BBFullSquat.html
http://exrx.net/WeightExercises/Quadriceps/DBLunge.html

Mix and match as desired.
>> Anonymous
>>113231

6 inch killers don't hit the abs, only hip abductors. The burn is from a stationary contraction of the abs, which doesn't build muscle. In order for the abs to be worked out, there must be dynamic contraction of the abs, or in lamens terms you've gotta curl your back (upper back for your higher abs, lower back for lower abs. AIN'T IT NEAT HOW THAT WORKS OUT?)
>> Anonymous
>>113231>>113232

OP here: ty both, so diet ey? Care to give me some advices
>> Anonymous
>>113235

Whole grains (Oatmeal, whole wheat bread, whole wheat pasta)
Lean meats (Deli cuts, grassfed beef)
Fresh Fruits and Vegetables (as many different colors as possible)
water

Mix and match, eat as much of any as you want, and be creative. I was up to 2700 calories a day of just the aforementioned stuff, and am feeling great about it.

Some people add whey isolate or soy protein and other supplements, I don't, and I've gained 1.5 pounds a week for the past 3 months and am now at my target weight (using nothing but perfect pushup, an exercise ball, a pull up bar, and tons of spring cleaning [heavy lifting])

Also, different people react different ways, but i had increased stamina and better overall health when I replaced all of my dairy with soy.
>> Anonymous
>>113233
F-F-F-F-F FAIL
>> Anonymous
OP here: Ok, I really want to do this. I bought little heavier dumbells, since I only had those 2kg. This brought up a question: Should I do more reps with less weight, or less reps with higher weights?

The goal is to get some muscle to cover the bones and get some pack on the barrel I got under my shirt. As SOON as possible. So which kind of daily rythm / schedule you guys recommend if I keep doing the crunches and the>>113232links ? Goal = Fast results and looks!

Ty as far, motivating !
>> Anonymous
sry bump
>> Anonymous
more weight less reps