Does anyone know anyways to build good muscle in your whole body but not really big muscles to slow you down? If you can give me some good excersizes or something that would be good. Thanks


( Also i have a bench press bar and weights, pushup machine for deeper pushups, free weights, Abb machine, and natural excersizes which i do regularly but i dont see much improvements over time)

Swimming usually exercise most if not all you body's muscles and is good for cardiovascular exercise.
But you really need to swim and not mess about flurting wiv the ladies.
This is only but one method and you should vary with other exercises. Also get a routie and have days where the body has time to heal and relax.

http://www.stevewan.co.uk/

Freestyle - Tell me your age, height, weight, and I will be able to give you the answer.

- lift weights
- eat protein
- rest

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hey i forgot my password lol so i just made a new account.


height= 5'11
weight=145
age=17

Freestyle - well judging by your stats I am guessing you have a fast metabolism which is making it hard for you to gain weight. You know the kind.....you can eat a big meal and not gain a pound. That sort of thing. Well let me tell you something....you're not going to get huge no matter how hard you workout cause you are not devoting your entire life to bodybuilding which would be the ONLY way you could get that size. And even then you would need the natural genetics and you don't have it. Plus you would need to get on steroids and I wouldn't recommend that. At best, if you are very disciplined, you will get probably around the size of Tobey Maguire when he wakes up the next morning in the movie "Spider-man" after he gets bit by the spider. How do I know that? I have a ectomorph build too (skinny....easy to lose weight, hard to gain) so I am right up the same alley and I have eaten right and exercised right and I am about the size of Tobey.
Well anyways, if you want to slap on some good lean muscle to your skinny frame, this is what works best for me. It could very well work for you too.

1. Make sure you get around 30 grams of protein in each meal. That is the maximum amount your body can absorb in one sitting. Everything else gets stored as fat.

2. Check out page 6 of the webkwoon and look for a thread entitled "Body like Bruce". Click on that and look at the first reply which is by me. That is a basic nutritional outline of what you should eat and how often.

3. As far as exercise, if you want to gain weight, you have to lift weights that are heavy enough for your muscles to overload. That means weights that are heavy enough where you can only get up 5 to 6 reps for any upperbody exercise and 12 for any leg exercise. The reason for the 12 reps in your lower body is cause your legs carry you everywhere so they require more reps to stimulate them.

4. Try doing a split routine. 2 body parts, 2 times a week. This is a sample of one of my workouts. This might work for you. I know it has for me.

5. Do the Pyramid training. When you do 5 to 6 reps of a weight on any exericise, you will tire out the muscle slightly. The next set take off 5 pounds off each side. This will make sure you can keep doing the same amount of reps with a slightly lower weight. The next set take off another 5 from each side and so on and so on.

6. Change your routine after each month to keep shocking the muscles into growing. Either do the same exercises in reverse order or pick 4 totally different exercises for the same muscles. Make sure they work as many different angles to stimulate the maximum amount of growth as the other ones I mentioned.

Monday and Thursday (Chest and Back)
1. Flat Bench Press (4 sets of 5 to 6 reps each)
2. Incline Bench Press (4 sets of 5 to 6 reps each)
3. Decline Bench Press (4 sets of 5 to 6 reps each)
4. Incline Butterflyes (4 sets of 5 to 6 reps each)
5. Bent-over Barbell Rows (4 sets of 5 to 6 reps each)
6. Lat Cable Pull Down (4 sets of 5 to 6 reps each)
7. One Arm Dumbell Row (4 sets of 5 to 6 reps each)
8. Hyperextensions (4 sets of 5 to 6 reps each)

Tuesday and Friday (Shoulders and Triceps)
1. Military Press (4 sets of 5 to 6 reps each)
2. Dumbell Alternate Press (4 sets of 5 to 6 reps each)
3. Dumbell Raise (4 sets of 5 to 6 reps each)
4. Bent over Lateral Dumbell Raise (4 sets of 5 to 6 reps each)
5. Tricep Dumbell Kickback (4 sets of 5 to 6 reps)
6. Tricep Cable Pulldown (4 sets of 5 to 6 reps)
7. Lying Tricep Extension (4 sets of 5 to 6 reps)
8. Standing Tricep Extension (4 sets of 5 to 6 reps)

Wednesday and Saturday (Biceps and Legs)
1. Barbell Curl (4 sets of 5 to 6 reps)
2. Dumbell Isolation Curl (4 sets of 5 to 6 reps)
3. Close-Grip Pull Up (4 sets of 5 to 6 reps)
4. Incline Dumbell Curl (4 sets of 5 to 6 reps)
5. Squat with Toe Raise (4 sets of 12 reps)
6. Dumbell Lunges (4 sets of 12 reps)
7. Leg Extension (4 sets of 12 reps)
8. Leg Curl (4 sets of 12 reps)


In addition to this, you want to end each workout on alternate days with either abs or forearms.

To get the most out of forearm training, you need special equipment. Besides dumbells, get an adjustable dumbell where you can take off and add weights. Take one end off and slide the handle to that end. Now you have a Leverage Bar. Also get a metal, plastic, or wooden handle. Tie a 4 foot rope to the middle of it and tie the other end to a weight disc around 5 to 10 pounds to start off on. Now you have a Wrist Rollar. If you really want to go all out, get a grip machine.
4 sets of 5 to 6 reps
(Monday, Wednesday, Friday)- Forearms
1. Wrist Curl
2. Reverse Wrist Curl
3. Leverage Bar Twist
4. Reverse Curl
5. Wrist Rollar

I do 4 sets of each exercise in ab work. As far as reps go, I do as many as I can in each set.
(Tuesday, Thursday, Saturday) - Abs
1. Reverse Crunch
2. Hanging Knee Lift
3. Crunch with Twist
4. Side Bend with Dumbell


After a month of this training, and when you have changed your routine for the first time, to get an extra umf behind your growth, buy CellTech creatine. Start taking that for two months. Then get off of that. Wait a month or two then get back on it. Drink lots of water throughout the day.

Hope this helps.

p.s. - ALWAYS right before you do any weights, do cardio for 5 to 10 minutes (anything like hitting the bag, jumping jacks, jump rope, shadow boxing, jogging, stationary bike, treadmill, etc..)to warm up your muscles. Then stretch for another 10 minutes. If you go in cold, you could pull a tendon or muscle very easily. And when you do that, you could be waiting literally 6 months in order for you to lift again because that is the average time for a tendon or muscle to totally heal. It happened to me so please be careful. And always make sure you have a spotter when working with heavy weights. This can be your parents, a friend, etc....just somebody to help you get up your last set to make sure the bar doesn't fall on you. And use good form and do all the exercises slow to get the most out of them. When you push out in any chest or tricep exercise, breathe in through your nose and when you let the weight come back to you, breathe out through your mouth. And when you pull in or curl up with any back or bicep exercise, breathe in through your nose and when you let the weight back down, breathe out through your mouth. Breathing is very important because you want to send as much oxygen and blood to the muscles you are working. It helps them grow better.

If you do not want to read all that.

Here is my opinion. 1) you are 17. 2)Excercise and make sure you eat till you are full. 3)When exercising drink protein suppliments.

The more you exercise the more you will want to eat. Slowly but surely you will put on wait as long as you eat regularly.

Question everything, Know nothing.

Hey, thanks for the responses, ill use them and tell you how it goes

"Does anyone know anyways to build good muscle in your whole body but not really big muscles to slow you down? If you can give me some good excersizes or something that would be good. Thanks"

Here is one of my favorite site on Compound Exercises, http://www.uwlax.edu/strengthcenter/videos/video_index.htm these exercises are geared towards sports conditioning. If you have a bad back or weak knee's, be carfull with any weight lifting routine. Another suggestion is to go down to a local community center and take a weekend course ($20) with a personal trainer and he or she will teach you a good routine and instruct you on perfect form.

Consistency is the key.

Good luck!!!

"Crawl before you walk; Walk before you run"



Phases ®

Bruce's vol. 4, The Art of Expressing the Human Body. It has all of his exercises and schedules. It also provides the evolution of his workout so that you can start with simple barbells like he did and move up to circuit training etc.