How can i build up my arm, back and pecks and ab muscles?!
Question: How can i build up my arm, back and pecks and ab muscles.?
i want bit more tone... but i can only use very basic gym equipment i mean like dumb bells and a bar... can anyone tell me a way of using these to build up the upper body muscles and become more toned.? Health Question & Answer
Answers:
You need to have more muscle MASS before you worry about tone. When bodybuilders talk about tone they are referring to very subtle changes in the muscles that only show up at extremely low levels of body fat (under 6%.) Things like cross striation on the quads or those cool tie-ins in your pecs.
So I'm guess that isn't you. Assuming you just want too look a little buffer, maybe have a bit of a bicep and have a beach body then you need to focus on sound body building practices.
First off, forget about just focusing on a few body parts. Working out your whole body will increase your growth hormone and testosterone levels which in turn will help you cut fat and gain muscle.
As others have suggested, you need a good plan. Come up with a solid and consistent 3 or 4 day a week workout plan that you can live with. Pick something that you can commit to and that you won't slack on.
I'd recommend starting with a 3 day split.
Monday: Chest and Tris
Bench press
dumbbell flyes
Dips
Overhead dumbbell extensions
close grip bench press
pushups
Wednesday: Legs
Deadlifts or Squats
Lunges
Box jumps
Friday: Back and Shoulders
Dumbbell shoulder press
Deadlifts (if you didn't do it on wednesday) or barbell shrugs
Front Raises
Lateral Raises
Bent over barbell row
Bent over raises
Upright barbell or dumbbell row
Health Question & Answer
So I'm guess that isn't you. Assuming you just want too look a little buffer, maybe have a bit of a bicep and have a beach body then you need to focus on sound body building practices.
First off, forget about just focusing on a few body parts. Working out your whole body will increase your growth hormone and testosterone levels which in turn will help you cut fat and gain muscle.
As others have suggested, you need a good plan. Come up with a solid and consistent 3 or 4 day a week workout plan that you can live with. Pick something that you can commit to and that you won't slack on.
I'd recommend starting with a 3 day split.
Monday: Chest and Tris
Bench press
dumbbell flyes
Dips
Overhead dumbbell extensions
close grip bench press
pushups
Wednesday: Legs
Deadlifts or Squats
Lunges
Box jumps
Friday: Back and Shoulders
Dumbbell shoulder press
Deadlifts (if you didn't do it on wednesday) or barbell shrugs
Front Raises
Lateral Raises
Bent over barbell row
Bent over raises
Upright barbell or dumbbell row
Health Question & Answer
Thats all you need its the best stuff. If you do five hundred REAL situps within a half hour you will be sore in the stomach for a few days, like really sore, this is good. If you do this everyweek, before you know it you will have really good six pack trust me.
For pecks use dumb bells do sets of about 10 or 12 with varying weight depending on how strong you are. I do 3 sets then move on to bench which does chest shoulders biceps, triceps, and then i move back to dumbells. Do this for about an hour every other day, sometimes chest needs two days to rest. (dont work out when your muscles are sore it kills your muscle cells).
Or if you want to work out everyday you can do dumbells(forearms, and biceps) one day and then bench the next day. This way you dont over work the same muscles every day.
also running gets you really toned, makes your muscles more visible.
Health Question & Answer
For pecks use dumb bells do sets of about 10 or 12 with varying weight depending on how strong you are. I do 3 sets then move on to bench which does chest shoulders biceps, triceps, and then i move back to dumbells. Do this for about an hour every other day, sometimes chest needs two days to rest. (dont work out when your muscles are sore it kills your muscle cells).
Or if you want to work out everyday you can do dumbells(forearms, and biceps) one day and then bench the next day. This way you dont over work the same muscles every day.
also running gets you really toned, makes your muscles more visible.
Health Question & Answer
You need to start doing regular exercises that focus on each of your muscle groups. The secret to getting toned is to each balanced meals and to workout regularily.
It sounds like you might want to try hiring a personal trainer or starting an exercise program that will instruct you on proper form and exercises. I've personally hired personal trainers which are good, but expensive. Most recently I've tried the P90X program. I'm in my third week, and it's pretty tough but I'm seeing results. My abs are starting to show, and my pecks are more formed.
Whatever way you decide to start working out, if it is TONE you are looking for, not BULK, use a slightly lower weight and do lots of repetitions. If you are looking to BULK, use higher weight and less repetitions.Health Question & Answer
It sounds like you might want to try hiring a personal trainer or starting an exercise program that will instruct you on proper form and exercises. I've personally hired personal trainers which are good, but expensive. Most recently I've tried the P90X program. I'm in my third week, and it's pretty tough but I'm seeing results. My abs are starting to show, and my pecks are more formed.
Whatever way you decide to start working out, if it is TONE you are looking for, not BULK, use a slightly lower weight and do lots of repetitions. If you are looking to BULK, use higher weight and less repetitions.Health Question & Answer
You need to have a routine for everytime you work out down the gym. Such as when i go down i work my chest one day, biceps and back another day, shoulders, triceps.
I cant list all the exercies to do but you definitely need a program or a routine when you go down. To get yourself more toned do more reps with a lower weight.Health Question & Answer
I cant list all the exercies to do but you definitely need a program or a routine when you go down. To get yourself more toned do more reps with a lower weight.Health Question & Answer
Tone= Less weight more reps.
Bulk= more wight less reps.
It all depends... you can build muscle without wiehgts you just have to learn how to do it properly..... make a schedule
For your arms try the exercise called 21 (arm Curls)
7 times from starting position up 90 degrees(starting position is weights down to your sides.)
7 times from the 90 degrees all the way to your chin and back down to 90degrees without putting them down
and 7 overall from starting postiion to your chin.
*always keep your elbows inn and in the same spot (never move the elbows from that spot)
*and go all the way down to starting position(should be relaxed poistion) before going back up to do another curl.
For you chest just do pushups with your legs ontop of a chair.
as many as you can x3reps... this should do it
*dont arc your back
*dont stick your butt up either... keep your back straight.
etc.... just try searching for other excersies online... theres so many that you can do .Health Question & Answer
Bulk= more wight less reps.
It all depends... you can build muscle without wiehgts you just have to learn how to do it properly..... make a schedule
For your arms try the exercise called 21 (arm Curls)
7 times from starting position up 90 degrees(starting position is weights down to your sides.)
7 times from the 90 degrees all the way to your chin and back down to 90degrees without putting them down
and 7 overall from starting postiion to your chin.
*always keep your elbows inn and in the same spot (never move the elbows from that spot)
*and go all the way down to starting position(should be relaxed poistion) before going back up to do another curl.
For you chest just do pushups with your legs ontop of a chair.
as many as you can x3reps... this should do it
*dont arc your back
*dont stick your butt up either... keep your back straight.
etc.... just try searching for other excersies online... theres so many that you can do .Health Question & Answer