how to build up muscles?

[Shaddock]

it was never really important for me and I would never do it to just attract a woman, I would only do it for me, because if I would want to. and I don´t want women who are only attracted in my body lol.

but I have several questions, I could also do research in the internet and will do, but there is also much trash and fake news about it (like also about loosing weight for example).

I would be interested in the following:

1. does it depend on the body build how easy it is to build up muscles? I heard that it would be. I think my body type is normal lol.
2. how long does it take to build up some muscles? weeks? months?
3. is it possible to do this with simple instruments and at home? (no fitness center, no expensive instruments) or is it always a thing of money? + protein shakes and so on
4. I heard that you could train wrong and this could be unhealthy. what are the body parts that are trained mostly? biceps (arms in general), legs, back, six pack?
5. can I make a diet and build up muscles on the same time or do I first have to gain the weight I want and then building up muscles?
6. how fast do you loose your muscles, when you do nothing for a while? very fast or is it easy to keep them for a while? do you have change your nutrition only for building up muscles or forever to keep them too?

I´m wondering if I would like myself more like it is now (untrained, but still thin) or with a bit muscles. I definitely don´t like too many muscles. so no "bodybuilder body." I also don´t really find sixpack nice. maybe a bit muscles in the arms and back, but I think you have to train everything?

the easiest instruments I know are bar-bells. what can you train with them? is that enough or do you need more things?

why do people go into a fitness center? is it really that better? I rather would train on my own (if I would train).

is it necessary to change the nutrition (much protein) and so on? or is this just additional?

have you need to build up fat to gain muscles afterwards? I think you gain more weight with more muscles, but that´s normal then.

when I would use bar-bells, how should I use them? how much weight for the beginning? where I get some? internet? it weights much, so maybe not that easy to buy and transport it. how much using it daily? so long until you notice that you have no energy anymore?

there is a former acquintance of mine, his body build is more smaller than mine, but he is still muscular. he does things like squats and so on, I never heard of this before lol. I could ask him. sadly that I´m not longer in his near, otherwise I could have trained with him together.

I asked him. so far I know he was muscular and does regular workout for many years now. maybe he has some tips for me.

 

[Neonatal RRT]

Probably not the best forum for this topic,...but,...understand this,...to "build" there has to be an excess of the proper nutrients and there has to be sufficient "stimulus" to trigger the body to repair itself stronger than it was before the "stimulus". Back in the day, the bodybuilding.com web site was helpful to me. It makes it's money on selling product,...and they often do have the best prices on the net,...but there is a pretty active forum for dieting and exercise advice, not to mention helpful videos and such. Just be aware, there are a lot of young, immature, insecure "gym rats" on the site,...so be prepared for some of the rather ignorant and rude responses. There are also very experienced, professional, and helpful bodybuilders, trainers, and other athletes on the site,...so pick and choose your advice.

https://www.bodybuilding.com

 

[Tom]

The back of comic books used to be good for that.

But now of course there are apps for it.

But personally I don't think muscles are important. Its strength and endurance that counts in the zombie apocalypse. So I reccomend aerobic activities.

 

[Shaddock]

so it could be that I make for example press-ups every day, but don´t build up muscles, because I do something wrong brings every press-up me closer to a goal?

I read that you need 1,1 of the calories you need. so if you need 2000 calories, you should eat 2200. but that would mean that I would need first to reach my ideal weight, before I could start.

what would happen when I would eat not enough, but still do workout? nothing?

nutrition or calories?

that´s for example too much (for me). I would not want to look like that lol.

I not said that it´s important. but if I would find myself more attractive with some muscles, then without them, then it would be a reason to do this (for me). also a bit more force is sure no disadvantage. lifting boxes for movings for example.

I find building up muscles is for many people like an ideology now, like much other things too. for me I don´t see it like that. I just want to do what I want and not to compare myself with others and I don´t want to attract anyone with that.

 

[Forest Cat]

If you are going to lift weights, my advice is to first of all learn the correct technique. That is very important. Because you can lift all day long and get no results if you lift wrong. And you can injure yourself if you lift wrong. It's not as simple as just lifting, you have to lift right. But it's not difficult, it's just something that must be learned and understood. I went to a school to learn it years ago and it's simple when you understand how the body works when you lift. How to move and why it's right. There's are a million sites on the net that explains it easily. And youtube instruction videos. Just be sure that you understand it and not just copy the movements.

The easiest way to get going is to start with an empty barbell and lift that three days a week for a week or two. You can do several exercises with just a simple barbell. Overhead press, curls, deadlift, squat, barbell rows and more. Then you can learn the techniques with no load on it. You don't want to learn that with a 100 kilo load. Then after a week or two, add 5 kilos. Then after a week or two, add another 5 kilos. And just keep going like that, gradually add weight. Add 2,5 kilos if 5 feels heavy. If you add weight and you feel like you can't lift it with the correct technique, remove some weight. It's more important to lift it right than to add as much weight as possible.

And it is absolutely possible to get a good workout in a small space with barbells. I actually made a program years ago that is custom made to small spaces and using as little equipment as possible. I can cram the few things you need into 5 square meters.

But the most imporant thing of all might be food. If you don't eat right, your body can't build muscle. It needs certain things to build muscle. So food and technique are the most important things. Lifting is easy, lifting right and eating right takes a little more work.

And one last thing, if you want to lift weights be prepared to squat. The squat is the backbone of lifting. I have done the squat more times than I can count and it sometimes sucks a little and it's also one of the important excercises. Don't skip the squat, even if it sucks.

 

[Shaddock]

I found a bar-bell set from a supermarket. it´s around 85 euros (included shipping). OneTwoFit Hantelset 30 kg, Kurzhanteln Langhantel Set, Hantel Hantelscheiben und

I only knew the "old" bar-bells, which was an iron bar with iron disks, that you can add to the bar. these one are made with cement and not iron. it says that they not damage the floor.

either I order them or I ask my mom if we could drive to a supermarket (don´t know if they have it local stored), because I can not put that in my backpack lol.

that would be the absolute maximum of muscles I would want (his body). I find arm muscles look good, but I don´t like sixpack lol.

I also find that video good, because when I did press-up (last in the school lol), I did them wrong. I think I try to do them right and try to find other exercises.

I don´t want to do this "over-professional", just like I feel comfortable with it, but without risking injurys or doing the exercises wrong.

 

[Alaric593]

it was never really important for me and I would never do it to just attract a woman, I would only do it for me, because if I would want to. and I don´t want women who are only attracted in my body lol.

but I have several questions, I could also do research in the internet and will do, but there is also much trash and fake news about it (like also about loosing weight for example).

I would be interested in the following:

1. does it depend on the body build how easy it is to build up muscles? I heard that it would be. I think my body type is normal lol.
2. how long does it take to build up some muscles? weeks? months?
3. is it possible to do this with simple instruments and at home? (no fitness center, no expensive instruments) or is it always a thing of money? + protein shakes and so on
4. I heard that you could train wrong and this could be unhealthy. what are the body parts that are trained mostly? biceps (arms in general), legs, back, six pack?
5. can I make a diet and build up muscles on the same time or do I first have to gain the weight I want and then building up muscles?
6. how fast do you loose your muscles, when you do nothing for a while? very fast or is it easy to keep them for a while? do you have change your nutrition only for building up muscles or forever to keep them too?

I´m wondering if I would like myself more like it is now (untrained, but still thin) or with a bit muscles. I definitely don´t like too many muscles. so no "bodybuilder body." I also don´t really find sixpack nice. maybe a bit muscles in the arms and back, but I think you have to train everything?

the easiest instruments I know are bar-bells. what can you train with them? is that enough or do you need more things?

why do people go into a fitness center? is it really that better? I rather would train on my own (if I would train).

is it necessary to change the nutrition (much protein) and so on? or is this just additional?

have you need to build up fat to gain muscles afterwards? I think you gain more weight with more muscles, but that´s normal then.

when I would use bar-bells, how should I use them? how much weight for the beginning? where I get some? internet? it weights much, so maybe not that easy to buy and transport it. how much using it daily? so long until you notice that you have no energy anymore?

there is a former acquintance of mine, his body build is more smaller than mine, but he is still muscular. he does things like squats and so on, I never heard of this before lol. I could ask him. sadly that I´m not longer in his near, otherwise I could have trained with him together.

I asked him. so far I know he was muscular and does regular workout for many years now. maybe he has some tips for me.

1) Yes and no. There are body types that it does come easier to build muscle but doesn't equate to other types not being able to build the same muscle mass, it's just a matter of effort in needing to be greater in the latter than the former. I have a mesomorph body type. I build muscle easily and it's easier to maintain once it is built. I don't workout as I used to and I still have the body figure of when I was in the military jacked excercising 3 hours a day. I'm 5'9" and 195lbs with about 14% body fat. I do kettle bell exercises but running and ruck marches are the majority of my workouts.

2) You'd have to define what you mean by some muscle. Physiologically, when you break your muscle down in exercise, as long as your diet consists of that which is required to build it back up, you're going to build muscle. If you're trying to look like a Schwarzenegger, that's going to be a lifetime endeavor along with supplements that are not legal, at least in the US. There is no professional body builder who hasn't taken steroids at some point to get there. It's the nature of the business. But in general, 6 to 8 weeks and you'll start seeing a difference as long as the workout is consistent and the diet is giving your body what it needs to grow. When muscle protein synthesis is greater than the rate of muscle protein breakdow

3) You do not need a gym to grow muscle. All gym workouts in fact will not grow muscle as fast because generally you're only targeting the major muscle groups. A mixture of weights which target the major muscle groups and calisthenics which target minor muscle groups is the "fastest" way to growth.

4) It's not that strict weight training is unhealthy in and of itself, it's just an incomplete exercise routine so it can make body proportionality asymmetric; weak legs carrying around a jacked upper body is bad for your knees. Too much muscle weight even when body fat is low, will cause joint problems as we get older if every muscle group isn't exercised with purpose to prevent that very thing. Weights and calisthenics.

5) Your diet and workout should be happening concurrently. You will lose weight first before you gain weight so to counter that you need a diet in which you're taking in more than you're expending which is why body builders eat so much.

6) It depends on your diet, maintenance excercising and body type. I don't lose muscle easily, some do.

With any major muscle workouts, you want to find your one rep max weight you can lift in each exercise, then scale it down. For muscle mass, more weight fewer reps, at least 5 reps or you're using too much weight. Lean muscle, lower weight more reps. If you can do more than 12 reps, you're using too little weight and it's inefficient despite the muscle breakdown still happening.

If you want muscle, protein is a requirement. It doesn't have to be meat but meat is the easiest because it contains complete proteins. For plant based protein, you'll need to combine them in order to make a complete protein for protein synthesis.

 

[Shaddock]

what the hell, I tried to make a press-up around 10 times, but I´m too dumb for it lol. I watched the video, but am not able so far to do it right. my wrists hurt now a bit. maybe it takes some time and then I make it right.

the problem is that when I go into the starting position and try to go to the floor with my body, only my gut reaches the floor and my chest is still far in the air and my ellbows don´t go to the side like in the video, they just stay and so it can not work. but I´m unable to change it currently. the only thing I reach is to hurt my wrists lol. my body not makes what I want lol.

edit: I now tried the easier one with the knees on the floor. because it hurts too much on the floor, I did them in my bed (my mattress is a harder one), which is maybe not ideal, but better 5 press-ups there, instead of 0 press-ups otherwise lol. I should buy a meadow.

 

[Slime_Punk]

Workout / yoga mats are really good for bodyweight exercises. I have a hardwood floor so it's pretty mandatory. Also, don't overlook yoga thinking it's just for women - you can get a serious workout (on up to completely shredded, as many have done) from just a few yoga poses.

If you've got a wii and a balance board you can even do structured versions of these