noob needs advice

J

jglawrence

0
hello everyone, i am a 16 year old and 6'1" @ 172 lbs. and fairly well built but i want to bulk up - mainly in my back, abs, chest, and upper arms(biceps/triceps)
i've never been on a true workout program before, the muscle mass i have now is from farmwork. i don't have any equipment and am not in a good position to purchase any for a while.
i would like some advice for routines to try that don't involve equipment but will help me... i.e. pull-ups, push-ups, chair dips, crunches, etc.
like i said i'm new so i really don't know how often or how many reps i need to do, any help would be much appreciated

ps- i could try to use my school's gym probably once or twice a week, would this be worth it? they have pretty much every fitness machine

thanks again!
 
jglawrence said:
the muscle mass i have now is from farmwork. i don't have any equipment and am not in a good position to purchase any for a while.
Click to expand...

So you do all the farmwork with your bare hands? That must be a tough workout :D

The answer to your question can be found by having a read around the site. Just find yourself a routine that you like, eat a 500 calorie a day surplus (Google BMR and use to tools to find your daily calorie needs). Eat healthy, and sleep well (8 hours a night)
 
routine

I'm not sure how often I can use the gym so I've setup this routine for myself, please tell me what I should change or improve.

  • 5 sets of 15 push ups twice daily
  • 200 crunches in 4 sets of 50 daily
  • 3 sets of 8 pull-ups (each side of arms, working biceps & triceps/back)
  • 4 sets of 25 chair dips (working triceps)
  • every other day I will run 1 mile, each progressive week i'll increase that by 1 mile

if anyone can think of anything else i should add please tell me, also, what kind of exercises work the back?
i was thinking about doing these exercises for 5 days in a row then taking a 2 day break but run everyday of the week, does this sound good?
thanks everyone, i know this may be a pain but i would appreciate anyones help! :)
 
I know you don't have weights but do you have anything that's heavy that could be incorporated into your routine? doing 4 sets of 50 sit ups is good cardio but isn't very effective for muscle building, try getting something heavy to put on your chest that lowers the number of reps you can achieve considerably. Same goes for chair dips, see of you can add a weight into your lap to make it harder
 
weight

i found something i could use as a weight, it's probably about 40-50lbs., i could do chair dips with it but not sure about crunches, its pretty big, is 10-12 reps the best for chair dips? and also, should i do crunches with my feet on the ground or raised (so their parallel with the ground), i've found the latter seems to give me a better workout.
 
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