File :-(, x, )
Physically In Limbo. Anonymous
As the topic states, my physique never seems to shift, at all.

I'm a 19 year old male, estimated my weight to be around 62 kg (137 pounds), my current exercises daily are 60 push ups (which will increase soon) on a diagonal incline with feet rested on an exercise ball, 50 crunches while holding the aforementioned exercise ball in up in the air between my feet with my legs straight as still as I can, I run for about half an hour a day and am TRYING to eat right.

What else should I be doing /fit/? On that note, what are the best exercises to do with an exercise ball?
>> test !khlSMh/9k6
omg
>> Anonymous
>>479598
...
>> Anonymous
Wait, what exactly are you complaining about?
>> Anonymous
>>479604
Oh, I should have mentioned: I'm interested in muscle growth.
>> Anonymous
>>479608
>>muscle growth
>>my current exercises are push ups
There's your problem.
>> Anonymous
     File :-(, x)
>I'm interested in muscle growth.
>60 push ups
>50 crunches
>> Anonymous
>>479597
This is your first time here, isn't it?
>> Anonymous
Your problem is your not getting enough calories son. Muscle cannot magically make it self out of nothing. You have to be in a caloric surplus, so start eating son.
>> Anonymous
Holy shit OP eat more than your caloric needs and lift heavy fucking things.
>> Anonymous
gaining muscle has got to be one of the easiest things when it comes to working out. Instead of eating your tofu and croutons eat 4 egg whites in the morning for breakfast without toast and some sorta fruit.

Lunch have a meaty sandwitch with a veggie.

Dinner go get yourself soemthing nice.

Life fucking heavy things , instead of doing push ups and crunches buy some weights and start looking up excercises to use them with and try to do 2 body parts a day - 20 sets each - 4 worksouts 5 sets for each workout - 8 to 10 reps
>> Anonymous
Here are some great bodyweight exercises.

http://www.t-nation.com/free_online_article/sports_body_training_performance/a_better_body_without_w
eights
>> Anonymous
Just do like 500 push-ups a day, and a few hundred crunches/sit-ups and you will build muscle
>> Anonymous
If your gonna do bodyweight exercises you should at least add in a larger variety
>> Anonymous
Dude, you're gonna go nowhere doing 60 pushups and 50 crunches in one workout. Try to do a least 300 reps of different types of upper/lower body work. Add variety.

For example, while doing upper body work, do regular pushups, wide pushups, and tricep pushups. Once your done with your pushups, do pullups: regular, reverse, close grip, wide grip, and commando. Then after that, do dips. Find a way to incorprate all of these in one workout and then do about 300 reps in total, increasing it as frequently as you can.

Same goes for abdominal and lower body work. Squats, lunges, heel raises, jump overs, frog hops, and dirty dogs for lower body. Sit ups, crunches, reverse crunch, left crunch, right crunch, leg levers, flutter kicks, 1/2 sit ups, and atomic sit ups for ab work.

Next time you workout, include these. You can do a superset, do them until failure, whatever, just make sure you don't take long rests (1-2min) and go as fast as you can.
>> Anonymous
SQUATZ & OATZ

Read this shit:

Starting Strength 2 Edition (beta 3)
http://rapidshare.com/files/165595969/ss2nde_beta3.pdf

http://startingstrength.wikia.com/wiki/FAQ#Three_Flavors_of_Starting_Strength

or if you don't have access to a barbell

http://beastskills.com/tutorials.htm

for advanced bodyweight exercises
>> Anonymous
OP here, the only weights I have access to is a 4kg (about 9 pounds) dumbell, also, what would be a steady progression for push-ups?

Like an extra 5 every week?
>> Anonymous
>>480391
http://hundredpushups.com/week1.html
>> Anonymous
FFFFFFFFFFFFFFFFFUUUUUUUUUUUUUUUUUUUU