Question by : Best exercises and food to build muscle? I just turned 17 and naturally skinny. Im not looking to get completely ripped I just want my muscle to be larger and more defined. Mainly my abs, pecs, and arms. I have some dumbbell weights, a bench, and a pull up bar but I dont have money for a gym membership or other equipment. What are some of the best exercises to build muscle in these areas using the equipment I have or not using any at all. Also what foods should I be eating to promote muscle growth. I eat healthfully already but are there any foods that are good in particular or any foods that i should not eat? And lastly, how often should I be doing my exercises? I have heard that I should do them every day or just 3 times a week to let the muscles build. So what would be a good weekly routine for me? Any other tips are greatly appreciated! Best answer: Answer by JoeWorkout: Squats, Deadlifts, bench press, bent over row, shoulder press... Yes I included legs, do them... Over 40% of your muscle mass is right there and because you need eat a lot to get muscular it would be dumb to gain fat instead. 3 times a week full body workout is best for beginners. Look at starting strength you can do most things with dumbbells if you dont have a barbell. Nutrition: Food you like (and veggies, even if you dont) Main goal here is to eat enough proteins and dietary fats... Rough figure, 0.8g of protein per lb and 0.4g of dietary fat per lb... Everyday. Proteins build muscles and dietary fats keep the testosterone high. Gaining muscles require a caloric surplus... Aim to gain 0.5 to 1lb per week... For your health sake, diet should be balanced and rational... Add your own answer in the comments!
Posted on: Thu, 30 Jan 2014 14:30:12 +0000
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