hi pls give me advice

G

gunit

0
hi, ive been working out every single day of the week for past 2 years and i havent seen any dramatic increase in muscle and im still skinny
i was wondering if anyone could help me how to get more muscle
i dont go to the gym but i have this machine at home called body works pro which i use also 5kg weights (4 time 100 times on each arm). on the machine ive been doing excercise for chest,triceps,biceps,shoulders and the muscles around the rib
ive stopped doing sit ups cause i think it makes me skinner

EDIT
im 16
im 6ft
weigh 58kg
i eat alot of meat milk and eggs (barely eat fruit)


thx in advance
 
Last edited:
Hello. What have exercises have you been doing? What have you been eating? What is your current weight and height? Give us an idea of such relevant details and we can develop it from there by making more suggestions, improvements etc. :)
 
concentrate on the multi-joint compound movements squats, deadlifts, bench press, overhead press, bent over rows, cleans, etc. train 3 days a week using something like 3x5 or 3x8. strive to overload your muscles progressively with more weight

eat, muscle growth is dependant on caloric intake. split your calories up with something like 25 to 40% protein, 40 to 50% carbohydrates and 20 to 30% fats. eat 5-6 meals a day roughly 3 hours apart from each other.

very basic, more detail and others ideas can be presented :)
 
Muscle growth is also VERY dependent on rest and recuperation. Training more is hardly ever the answer. I used to bust my arse at the gym 2 hours at a time twice a day every day.

I got in Much better shape MUCH faster(and I am talking months versus years) by limiting my workouts to 45 minutes every other day. Plus I got a lot of time back into my life to pursue other interests.
 
Hi,
Eh, that's ok that you posted in the women's section. It's a good question.
If you just do the same exercises with the same weight over and over your body will very quickly adapt and stop growing. Not sure what you can really do with your machine. The best thing would be to do free weight exercises and keep increasing your weights. Lots of squats, deadlifts, bench press, pull ups, barbell rows, etc. Also, rest is critical. Your body needs plenty of rest in order to grow. If your working all your muscle groups in one day, try just lifting weights 3 days a week. And lastly, make sure you're eating plenty of total calroies. Lots of complex carbs too.
Sarah
 
Ditto on abear's post. Work your muscles by doing low reps each set (like 6 reps per set or something). Also, to build muscle and gain mass you definitely need a caloric surplus. So eat well and often and definitely get lots of protein. Get the lean protein like chicken and not the fatty protein like bacon :)
 
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