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Garnet
Vietnam9047 Posts
I am 174 cm (5.7 ft) and 55 kg (121 lbs). Very skinny as you can see. Most of the workouts I read on the internet seem to be for losing weight, which is not my case here. I think I need to GAIN weight. I can't afford gym, all I have are two pairs of dumbbells (11 lbs and 4.4 lbs). Any ideas?.    | ||
itsjustatank
Hong Kong9178 Posts
also if your goal is gaining weight, you need to be eating appropriately and not just working out | ||
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rel
Guam3521 Posts
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r1flEx
Belgium256 Posts
with push ups you have to go beyond your limit to improve | ||
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n.DieJokes
United States3443 Posts
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ieatkids5
United States4628 Posts
food: it's simple, you gotta eat more. you can do all the exercises you want, if you don't eat more calories than you burn, you're never gonna gain any weight. eat clean, eat healthy, and eat a lot. more info: http://www.teamliquid.net/forum/viewmessage.php?topic_id=261918 exercises: if you wanna gain mass, you gotta keep your exercises in certain rep ranges. low sets and reps (1 to 3 sets, 1 to 5 reps), high intensity (explosive movements, high weight) for strength higher sets and reps (3 to 6 sets, 6 to 12 reps), lower intensity (lower weights, more time under tension) for more muscle mass (hypertrophy). something like 5x5 is usually recommended for beginners. if you do 100 pushups, you're training endurance and you probably won't get bigger. those above rep ranges are assuming you're using a weight that is just enough for you to be able to finish the sets and reps with good form. once you are able to complete the set/reps, you gotta increase the weight. understanding the above, here are some exercises you can do to get stronger and get bigger using functional movements. upper body push - dips and weighted dips - weighted pushups - clapping pushups - diamond pushups - handstand pushups upper body pull - all variations of pullups (forward facing grip and backward facing grip. wide and narrow grip, weighted) - inverted rows lower body - weighted squats (fill up a bookbag with books and carry a heavy box of stuff) - pistols (one legged squats) - superman hold (and weighted) - deadlifts (don't need a barbell, just pick up some heavy shit) if you're not sure how to perform one of these movements, just youtube or google it | ||
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hp.Shell
United States2527 Posts
Do anything until you literally collapse. Like pushups for example. You're not done when it starts to hurt. You're done when you literally can't do anymore. If you can't do anymore, you lie on your stomach for a while and then try to do another one. When it takes you more than 30 seconds to get off the ground, you're done. Basically, do work. | ||
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farvacola
United States18864 Posts
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sob3k
United States7572 Posts
On August 27 2013 02:38 hp.Shell wrote: Get a big box. Put heavy stuff in it. Now lift it and carry it until you literally collapse. Do anything until you literally collapse. Like pushups for example. You're not done when it starts to hurt. You're done when you literally can't do anymore. If you can't do anymore, you lie on your stomach for a while and then try to do another one. When it takes you more than 30 seconds to get off the ground, you're done. Basically, do work. Completely unneccesary. Modern research suggests no benefit to this and its extremely taxing on your body. Not to mention it makes you hate working out and feels terrible and will probably lead to less actual exercise. OP, you should go over to the Health and Fitness subforum, probably the bodyweight fitness thread and see if you can get some workouts and advice from Eschlow and other people who actually know what they are talking about. On August 27 2013 00:52 ieatkids5 wrote: gaining weight and muscle mass without a gym food: it's simple, you gotta eat more. you can do all the exercises you want, if you don't eat more calories than you burn, you're never gonna gain any weight. eat clean, eat healthy, and eat a lot. more info: http://www.teamliquid.net/forum/viewmessage.php?topic_id=261918 exercises: if you wanna gain mass, you gotta keep your exercises in certain rep ranges. low sets and reps (1 to 3 sets, 1 to 5 reps), high intensity (explosive movements, high weight) for strength higher sets and reps (3 to 6 sets, 6 to 12 reps), lower intensity (lower weights, more time under tension) for more muscle mass (hypertrophy). something like 5x5 is usually recommended for beginners. if you do 100 pushups, you're training endurance and you probably won't get bigger. those above rep ranges are assuming you're using a weight that is just enough for you to be able to finish the sets and reps with good form. once you are able to complete the set/reps, you gotta increase the weight. understanding the above, here are some exercises you can do to get stronger and get bigger using functional movements. upper body push - dips and weighted dips - weighted pushups - clapping pushups - diamond pushups - handstand pushups upper body pull - all variations of pullups (forward facing grip and backward facing grip. wide and narrow grip, weighted) - inverted rows lower body - weighted squats (fill up a bookbag with books and carry a heavy box of stuff) - pistols (one legged squats) - superman hold (and weighted) - deadlifts (don't need a barbell, just pick up some heavy shit) if you're not sure how to perform one of these movements, just youtube or google it This is a solid list of exercises. There are also many more out there. Look up some parkour training videos from reputable people on youtube for all kinds of great stuff you need no gym for. Quadrupedal movement, mantles/climb-ups, precision leaps and other plyometrics etc. | ||
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Nitrogen
United States5345 Posts
good book on bodyweight exercises written by a tl member, it's great. as for gaining weight, GOMAD http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/ | ||
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IAmThEnd
United States111 Posts
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0x64
Finland4620 Posts
See you later, spiderman | ||
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znow1
54 Posts
On August 27 2013 00:06 Garnet wrote: I've been doing the 100-push-up program for a few months, but for some reason just can't get past week 3 despite trying and restarting the program many times. That makes me think pushups might not be the right exercise for me. I am 174 cm (5.7 ft) and 55 kg (121 lbs). Very skinny as you can see. Most of the workouts I read on the internet seem to be for losing weight, which is not my case here. I think I need to GAIN weight. I can't afford gym, all I have are two pairs of dumbbells (11 lbs and 4.4 lbs). Any ideas?. Mate you need to start training at a gym and learn about diet. You know what your problem is yourself you need to gain weight, its not about how many reps pushups you can do its about how much you eat per day, eat alot, if you work out your entire body while doing it you wont become fat, youll get bigger in the right places 100 pushup program is not a workout routine, its a challenge. Google any workout routine from a proffesional, go to the gym and lift weights and eat lots of food Anyone can afford a gym, not being able to afford is a bad excuse for a pussy whos scared of going to the gym | ||
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llIH
Norway2147 Posts
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iamho
United States3347 Posts
Also you will need to get on a dedicated calorie surplus diet, for you that is probably going to be at LEAST 3000 calories per day. It is physically impossible to gain muscle (after a certain point) without lots of food. Working out only creates the right conditions for the body to produce muscle, your caloric surplus is what is actually used to create the muscle. | ||
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llIH
Norway2147 Posts
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CatNzHat
United States1599 Posts
I'm 6'2" and around 145 pounds, the only physical exercise I do is rock climbing, but I climb three times a week (v3-v6/5.10a-5.11d). Compared to when I was doing Olympic lifts and being more conscious of my caloric intake I'd say rock climbing is definitely a slower way to gain weight, however I enjoy it a lot more and that's all that really matters. If I were to eat more than 2k calories a day and had a proper sleeping schedule I'd be a lot stronger (and heavier). Building muscle is a lot more about eating than anything else, if you eat enough (doesn't actually matter too much what you eat so long as you have enough protein) and provide some sort of stimulus to your muscles (lift weights, bodyweight exercise, whatever) then you will build muscle. The hard part (for me at least) is keeping a routine sleep schedule so that I can keep a routine schedule for meals and allow my muscles to properly recover (recovery is when the torn muscle fibers built to repair the tears caused by the workout, your body builds excess fibers in hopes that the next time you lift that much weight they won't tear, this is why it's difficult to build strength in your legs without weights as you're already strong enough to lift your body weight and the stimulus won't be enough to interrupt homeostasis). TL;DR: Eat more, do squats/deadlifts, get gym membership if you can, start counting calories, maybe checkout r/bodyweightfitness or start rock climbing. | ||
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aZealot
New Zealand5447 Posts
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LaNague
Germany9118 Posts
You will probably gain weight unintentionally in your 20s, be careful if you intentionally try to eat more than you normally would, you could actually get fat. | ||
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Burrfoot
United States1176 Posts
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