Posted: 2/6/2007 4:49:33 PM EDT
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Okay here's my deal. I'm 5"5, 120 lbs. Basically, I've just been wanting to get a more muscular build and work on abs and arms. I play soccer and am going to start to run, so my legs should be fine. Right now my workout is lift bells consisting of 13lbs, about 35 lifts each arm - and I switch from about 20 bicep lifts and 15 tricep lifts. To do something on my abs, I do about 50 situps. I have a slight problem though, see where I wanna get a little more meat on me too, so I drink a milkshake a night. Is that helping, hurting, ? So basically I just need suggestions on the type of small workout I'm doing, and for someone to help me on still gaining weight and keeping a muscular build? Thanks. |
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OK your going to get a bunch people jump to jump in and give you some Ideas. So here is my sugestion. Go and get some heavier dumbells. I bought mine at a sporting goods store. One week I bought two 15 pound hex dumbells, then the next payday I went out and bought 20 pounders. Then 25 pounders, 30 and 35. So now I have a decent dumbell collection and I did not have unloaded a bunch of money all at once. Next buy a stability ball, make sure its the right size. I know Someone will come along and tell you its a waste of money. You can do sit ups, push ups, bench press, Military press, Bicep curls and skull crushers all on the ball. As you do this you will start to build a routine. I shoot for 4 sets of each two days a week when I am not going to the gym. If your working on running what are you doing distance and time wise now. I am mainly a runner so I can help you most here. If you are going to take up running get your self a good pair of running shoes from a running store and a decent watch with a timer on it. Have your protien shake after you work out either lifting out running. This will help rebuild your muscles after a work out. |
Thanks for the response. I won't be doing the running until a couple of days, so I'll tell you then what I have in plan for that. Regarding the shoes, I already own a pair of Nike Free. About the protien shake, it isn't really a "protien shake". Well maybe it is, I don't know  . It's just a chocolate milkshake, with ice cream and whole milk. And you said after you do the work out drink the shake, but I usually take a shower after my workout, is that alright? And I'll definitly consider the stability ball.
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Nike Free are not the best running shoe. The are designed simulate bare foot running. Which is not the best hing to di if you are just starting out. A chocolate milk shake made with ice cream is just a bad source of calories. You might want to get a meal replacement shake. Good source of Protien (whey) and has some vitamins and minerals. Check out the Lean and fit from www.allthewhey.com. I order from this company and they offer good service and a very good product. |
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For anyone starting off I always recomend Mark Riptoes starting strenght program. It works like none other. I know you said that you just want arms and abs, but its going to be really hard to do that by just doing abs and arms alone. Also it wont do a thing for helping you play soccer. I guessing you are still in school and have acess to a gym? If not get a membership some where. Give this program a try and I will garentee you results of a stronger and better looking body. Template Riptoe program My modified version Good luck and happy lifting. Its addictive. Rem ETA drink your shake imediatly after work out dont wait till after you shower. There is a short window of time to get your cals of protein in to make it effective. Also take in some simple carbs with your shake. Try this. get a protein shake, add some dry oatmeal and a banana, with milk and blend. that will make a great MRP and post work out shake for a small guy. Lastly Eat like there is no tommorow. Your a little guy, you wont get fat if your lifting. |
| I'll put in my 2 cents. When I was lifting to get read readdy for college football i wanted the get bigger i was already lifting a lot you need a lot protein i drank my shakes right after i lifted gain a lot muscle doing that and when you lift use heavy weight and don't lift the same muscle groups every day that what worked for me |
| Mav-I do not understand the need to be big. You are athletic, lean & mean now. Why change a good thing? Pay a few bucks & get the advice of the trainer at your club to acheive your fitness goals. Bigger is not necessarily better. There is a guy at my club in his late 50s who is approx. your size & is a former pro boxer. I would not screw with this dude even though I weigh 50 lbs more. |
You don't have to understand why he wants to get big, because they are his goals not yours.  Dif strokes for dif folks. Besides at 5'5" @120 he is no where lean and mean, and there is nothing wrong with trying to better yourself.
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Wow, a lot more posts than I expected. Remman, thanks for those templates. I do not understand the whole thing of it, but I'm doing my homework on it and trying to figure it out. I understand about everything with the shakes, and I'll make sure I drink them before hand. In the legs department I think im fine, but I would just like to have a more fit upper body, that's all. I don't want to get big and bulky which will slow my speed and quickness down, just somewhat toned. Everybody seems to be drinking shakes right after their workout here, so I'll do the same. Another question, while I'm at it. Based on my weight, is there any way you can tell how much each arm should be lifting? Like, how much weight should be on the dumbell? I have 13lbs on right now, and I feel like it may be a little straining, however I'm sure I can take more. I just don't want to go too far and hurt myself. Thanks for all the comments - 
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Wow, a lot more posts than I expected. Remman, thanks for those templates. I do not understand the whole thing of it, but I'm doing my homework on it and trying to figure it out. I understand about everything with the shakes, and I'll make sure I drink them before hand. In the legs department I think im fine, but I would just like to have a more fit upper body, that's all. I don't want to get big and bulky which will slow my speed and quickness down, just somewhat toned. Everybody seems to be drinking shakes right after their workout here, so I'll do the same. Another question, while I'm at it. Based on my weight, is there any way you can tell how much each arm should be lifting? Like, how much weight should be on the dumbell? I have 13lbs on right now, and I feel like it may be a little straining after about 20 lifts, however I'm sure I can take more weight. I just don't want to go too far and hurt myself. Thanks for all the comments -
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Maverick, I'm 5'7'' and about 135 lbs. so I feel your pain. I recently started lifting seriously again and I'm now trying to start back running, too. To put on some lean weight, you need to do the two things Remman said: Eat everything and lift, lift, lift. Using compound exercises like bench press, shoulder press, squats, pull-ups, etc., will use several muscle groups all at once. You can do all the curls you want, but big arms will look goofy hanging from a bird chest.  At your current size, 13 lb. curls sounds about right (I started out with 15's)...Try to get 3 sets of 8-10 reps each. Once you can do that, it's time to go up on weight. Don't worry about hurting yourself too much; that normally comes from bad form more than anything. As for your shakes, consider one of the better weight gainers. (I just started on Universal Nutrition's Real Gains.) Find one with plenty of protein and carbs, but without a lot of sugars and fat. Buy a shaker and keep the powder in it. Then just grab some milk (or even water) shake, and chug. |
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Maverick, Remman has given you some really good advice. Once you have access to a gym, and if you are serious about this, I cannot urge you strongly enough to purchase a copy of Mark Rippetoe's Starting Strength. You can get it at Starting Strength or from Amazon. As far as legs go you will be doing yourself a serious disservice if you neglect to train them. There is a reason the Starting Strength program does squats with EVERY workout. Fitness, health, athletic ability and strength are all centered in your upper legs and hips. My personal philsophy on health/fitness is that it's all based on diet and legs. If either of those is lacking then so is your health/fitness. May not be ultimate truth but I doubt many would argue that both are crucial. |
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It doesn't sound like you are trying to become Ronnie Coleman or anything. Figuring out what you want to do is important to accomplishing it. I take it you are looking for a way to be more athletic and fit. If you focus on becoming stronger and fitter, the size and muscular look will come plus you will have the added benifit of being ....strong. Do full body, compound lifts aka Olympic lifts. Yes, they take training and practice but the benifit can not be overstated. Learn basic gymnastics movements: handstand pushups, ring pull ups, muscle ups, rope climbing, etc. Gymnist are pound for pound some of the strongest athletes and they learn and master new sports faster than anyone. Play and learn new sports regularly. Pick up a big fucking rock, walk around with it, put over your head, etc.....repeat! Crossfit Underground Strenght Coach |
Thats a great book, but his workout plans are out dated. |
That book was the only scource for that kind of info until the net. Mine is the black and gray version. Ive used it so many times I have to tape the binding to keep the cover on. 
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