What’s the best way to build muscle and utilize it fully…?
Oct.29, 2009 in
Muscle Building Tips
without getting “man arms” or whatever you want to call it? I would like to build muscle, also in my legs, etc, but I don’t want them big, just enough to be useful when I need them, like for doing pushups and holding myself up when I have to.
I’m not doing protein shakes or any of that stuff.
October 29th, 2009 at 2:38 pm
protein shakes
October 29th, 2009 at 3:14 pm
Honestly….everything starts with your legs- Do squats, leg lefts, etc. Largest muscle in your body is on your legs. And then work your core-the rest of your body will catch up with barely working it. If you’re going to work your upper body- 1 day is back + Bi’s….the other day you work Chest+Tri’s. These two muscle groups work in sequence. Get yourself some protein powder and a good healthy diet. You’ll be on your way in no time…
October 29th, 2009 at 3:45 pm
Drink a protein drink and then do some aerobic exercises.
An aerobic exercise would be a workout that keeps your heart rate up, and is nonstop. Do these for about 30-45 minutes.
I suggest swimming, or jogging with weights.
You could also try yoga. Not only will you get fit, you’ll also get flexible, and be mentally strong too! You’ll find yourself a lot calmer all the time, and more at ease. You’ll have less stress, be less irritable, and have more energy.
After you’ve started building the muscle, you want to do your best to keep it.
It’s healthier to eat 5 meals a day, every other one getting smaller and smaller.
So you would eat your average breakfast, have a snack at noon, have a small lunch, eat a smaller snack midday, and eat a dinner smaller than your snacks.
Drink lots of water too!! Energy drinks are a big no-no, and soda is almost as bad. Juice is good, as long as it’s natural.
October 29th, 2009 at 4:11 pm
Well, if you dont want big, man arms, then you probably need to do high rep, lower weight, same weight to develop lean muscles, or as my dad puts it “beautiful muscles”. Instead of steadily increasing weight, you stay with the same weight while training and do many reps with it, itll build some muscle but not a lot, mainly just gives definition. Doing this would be enough for pushups which are extremely helpful for becoming stronger, not neccessarily bigger, whoever saw a guy get massive off of pushups? Legs are a pain in the ass to build muscle, for martial arts, practicing kicks against a heavy punching bag would suffice for your purposes. Once you get started with weight lifting and can do at least like 30 pushups (not a lot i know, but come one, thats like 20 more than 90% of the guys i know), just practicing martial arts makes your muscles stronger and leaner but not bigger.
October 29th, 2009 at 4:34 pm
if u want to be toned without bulging muscles, u run alot, i mean ALOT (or swim, or dance or whatever the fuck gets ur heart rate above 160 and keeps it their for a while), u can basically do all the exercises at the gym the body builders do just dont do them with weight instead do, 20 or 30 reps with very little weight , try yoga if u dont already do it, i am currently doing bjj and mma, and the yoga has done wonders for my flexibility, good luck
October 29th, 2009 at 5:25 pm
Email me your address and I’ll send you some information!
October 29th, 2009 at 5:40 pm
A good way to build calfs and other leg muscles with quick and lean muscle is to get into your fighting stance and jump back and forth and stationary for about 5 minutes a day. You’ll see your calfs start to pop out within a couple of weeks.
October 29th, 2009 at 6:05 pm
The advice usually given women for this is simply incorrect. When a boy builder is on a calorie restricted diet getting ready for a show, they do higher rep(12 or more), lower weight exercises. People think this helps them “cut up” (gain definition). The truth is, this kind of lifting produces hypertrophy (size), an they are using it to jeep from losing size during the calorie deficit. Reps above 8 actually build size (even lower if you have been lifting for a while). I would recommend 3-4 sets of 3-5 reps, as heavy as you can go. Going lighter will not help, If you’re shooting for 5, and you can get 6, the weight is too light. This will build great levels of strength without as much size. Olympic style weightlifting will do this to an even greater degree, if you can find a knowlegable coach. Just keep your calories normal (complex carbs about even with protien), eating every 3-4 hours, and this will work.
October 29th, 2009 at 6:43 pm
Work your kicks, punches and crunches. You don’t even have to use a heavy bag. Throw at least 500 kicks a day, minimum of 1,000 punches and crunches and you will tone up beautifully. It puts the do (the way) in Shihando.
October 29th, 2009 at 6:44 pm
Seriously, get One or all of Ross’s manuals. Choose whatever you like, but for equipment free stuff Get Never Gymless. I cna not say enough good about Ross and histraining ideas. Also pay attentiojn to the articles and forums. I would reccomend them all but for starters Never Gymless and Full Throttle Conditioning. Than Infinite Intensity. He explains so much its crazy. Like the differnace between sarcoplasmic hypertophy (useless bulk) and myofibriallr hyeprtrophy ( muscles becoming denser and harder without increase in size) and the differance between aerobic and anaerobic conditioning, and everything in between including program creation, tapering and just everything.
Here’ s alist of exercises from Never Gymless
Pulling exercises
chin up
pull-up
band assisted pull-up
close grip pull-up
wide grip pull-up
towel pull-ups
fat bar pull-ups
rope pull-ups
weighted pull-ups
clap pull-ups
alternating grip pull-ups
pull-up bar muscle ups
ring muscle ups
rope climbing
jump,catch and pull
side to side pull-up
one arm emphasis chin-up
one arm chin-up progressions
one arm chin-up
band high pull
one arm band pull
body row
Pushing exercises
pushup
diamond pushup
ball pushup
pushup between 3 blocks
band pushup
arms extended pushup
fingertip pushups
knuckle pushups
divebomber pushup
close grip divebomber
ball divebomber
divebomber from blocks
one arm pushup
assisted one arm pushup
elevated feet one arm pushup
one-arm pushup from ball
one arm pushup from one foot
extedned one arm pushup
fingertip one arm pushup
knuckle one arm pushup
ring pushups
one arm ring pushups
one arm divebomber
bodyweight triceps extension
dips
bench dip
band triceps extension
handstand pushups
pike press
overhead band press
plyometric pushups
power overs
depth plyometric pushups
front to back hand clap pushups
triple hand clap pushups
one arm plyometric pushup
full body plyometric pushup
band chest press
Lower body exercises
bodyweight squats
medicine ball squat
wall squat
resistance band squat
one legged squat
lunge
car pushing
Glute-ham-raise
hamstring curl(band)
band good morning
hamstring curl(bodyweight)
calf raises
lateral jumps
explosive step ups
knee tucks
squat jumps
ankle hop
long jump
lunge jump
Isometric exercises (with homemade isometric tool)
wall press
overhead press
leg press
leg curl
hamstring curl
isometric punches
neck exercises
bent over row
towel pull
band over load press
chest press
triceps extension
curl
snatch
over head press
deadlift
Core exercises
crunch
chinnies
lying hip swing
plank
v-up
superman
russian twist
side crunch
side bend
band twist
rotational chop
band slam
band pull through
band punches
kneeling wheel rollout
standing wheel rollout
one arm wheel progressions
L-rollout
T-rollout
wall assited one arm rollout
one arm rollout
L-sit
flag
wall walking
bridge (from hands)
back bend
bridge to stand
neck bridge
Conditioning exercises
sprints
band sprints
bear crawl
crab walk
medicine ball slam
medicine ball wood chopper
burpee
squat thrust
mountain climber
grasshoppers
burp
jumping jack
split jumps
Enjoi
p.s. Neil’s answer is so lame I can’t even begin. Just get Ross’s books. Olympic lifts are not for the average person, one arm dumbell olympic lifts are much better for the layman and those who don’t need the technical proficiensy that is needed for true barbell olympic lifts. He doesn’t even know the differance between sarcoplasmic and myofibrillar hypertrophy. Believe me Ross will give you all you need and more.
p.p.s. your pretty ; ) e-mail me…..for training info….seriously