I need program for building big muscles

[reymysterio]

Hello,
Im 15 year old teenager, whose looking for good for workout programme that will help me grow big muscles. I don't belong to a gym, and am limited to equipment. I own a skipping rope, chin up bar, 21kg dummbells( I intend to get more heavier discs). I use cushions as benches so I can perform presses. I have a treadmill and eliptical trainer also. I am at GCSE years so I spend most of the time studyng so short but effecient workout would be apreciated very much

On weekdays:
7.00 am - dates and oatmeal
9.30 am - snackbar ( I cant really eat nothing else as I am in class at that time)
12.30 am - egg sandwhich and fruit salad
4.00 pm - whatver mum cooks, usually rice/pasta with meat/chicken/fish with veggies and salad and low fat yoghurt
6.00 pm - nuts with almonds and pistachos and seeds
9.00 pm - tuna with veggies and salad

On weekends:
10.00 am - dates and oatmeal
1.00 pm - tuna with veggies and salad
4.00 pm - whatver mum cooks, usually rice/pasta with meat/chicken/fish with veggies and salad and low fat yoghurt
6.30 pm - nuts with almonds and pistachos and seeds
9.30 pm - tuna/chicken with veggies and salad

I also drink at least up to 2 litres of mineral water a day frankly thats the only thing I drink.

Thnx for taking your time reading this, and help is highly apreciated

[swanso5]

how challenging are the 21kg db's?

[Boss Man]

On weekdays:
7.00 am - dates and oatmeal

(Dates are very, very high Glycemic. They rate at around 105, which is higher than the original substance used to measure GI, Glucose, which rates at 100. Of course that original measurement was based on a 50g portion of Glucose, and of course the Glycemic Load of Dates is more important, I.E. number of Carbs, as obviously 1 Date won't spike Bloodsugar 105%, but with Oatmeal which is around the Moderate - High GI borderline, roughly 65-75 GI, you've got a shed load of Carbs potentially, and whilst you have lowered bloodsugar first thing in the morning, you don't need a really massive shoot, especially not by adding the Sugary Dates into the equation, so I'd be tempted tp leave them out.)

9.30 am - snackbar ( I cant really eat nothing else as I am in class at that time)

(Fair enough)


12.30 am - egg sandwhich and fruit salad

(Make sure you give the Fruit about 10-15 minutes to digest, before earing the Sandwich, as the Fruit won't digest too well trapped in the stomach with the Sandwich.)

4.00 pm - whatver mum cooks, usually rice/pasta with meat/chicken/fish with veggies and salad and low fat yoghurt

(That's okay. All good choices I feel)

6.00 pm - nuts with almonds and pistachos and seeds

(These are potentially very high calorie, depending on the amount. The Protein might not be as high as you think, and the amount of healthy Fat might be a bit much for one meal, and will obviously bump up the calories, so I would suggest cutting these down maybe to half the amount, and adding a bit more Protein in there, possible from a bit of Sliced Turkey or something like that.

You've also got low Carbs there too, so maybe something simple, like a couple of Large Tomatos, or some raw Carrot perhaps, or a Piece of Wheatbread as examples.)

9.00 pm - tuna with veggies and salad

(Don't have Tuna every day due to the Mercury. It is a heavy metal, it is mildly toxic, (though in high amounts it must be said), but having it everyday might make your body possibly become addicted to it, (I cannot say for certain though), but for health reasons, I'd limit to Tuna every 2-3 days, and find something else to have there instead.)

On weekends:
10.00 am - dates and oatmeal
1.00 pm - tuna with veggies and salad
4.00 pm - whatver mum cooks, usually rice/pasta with meat/chicken/fish with veggies and salad and low fat yoghurt
6.30 pm - nuts with almonds and pistachos and seeds
9.30 pm - tuna/chicken with veggies and salad

(Same comments as before, but why only 5 meals at weekends not 6?)

[reymysterio]

how challenging are the 21kg db's?

Quite challenging I suppose because I haven't exercised for over 2 months. Once it gets easy I will get heavier ones.

(Same comments as before, but why only 5 meals at weekends not 6?)

Lol I have no idea, and no where else to fit in a 6th meal. Thnx for the feedback Bossman. So can you help me design a programme that builds musscles?

[swanso5]

are they too light for deadlifts, squats, rows etc?

[reymysterio]

are they too light for deadlifts, squats, rows etc?

Since I haven't used them for quite a long time I'd say they would be challenging for me. So they won't be too light for deadlifts and squats and rows etc.. So could you help me build program. Thnx in advance.

[swanso5]

day 1
static lunges x 12 / push ups x as many as you can (if you can do 15 then make them harder) / db rows x 12 / prone plank x 1min x 3 circuits no rest

day 2
reverse lunge x 12 / single arm db shouldr press x 12 / chest supported db row x 12 / side plank x 30secs x 3 circuits

if doing the whole circuits is hard with all the wt changes then simply do them in pairs 3 times each

alternate for 3/week and you're off

INCREAE WT / DIFFICULTY / TIME WHERE YOU CAN THE VERY FIRST TIME YOU REACH THE PRESCRIBED SETS/REPS

[reymysterio]

lol the max push ups I can do in proper form is 2-3 push ups how do I progress on witht that?

[swanso5]

do this on push up days then:

day 1
static lunges x 12 / push ups x 2 / db rows x 12 / push ups x 2 / prone plank x 1min / push ups x 2 x 3 circuits no rest

this way you get 6 push ups per circuit and 18 per day...each session simply do more TOTAL push ups (19, 29, 21 etc) like this:

session 1 - push ups x 2 for all sets
session 2 - x 3 for the first set of each circuit then 2 for the othrs...if you don't get 3 for all of the the 1st sets of each circuit stay at this until you do...if you do get them move to;
session 3 - do the 1st 2 sets for each circuit x 3 and so on until all are at 3, 4, 5 etc

[Rashide]

For big muscles, you need to do exercises with weights heavy enough to only allow you to 6-8 reps. Try wide pull ups and wide push ups. Do 2 seconds up, 1 second pause, 2 seconds down (vice versa for push ups). Repeat for 3-5 sets.

[Boss Man]

Why that rep range specifically?

Some people train big muscles with a 3 rep intensity and some do it with 10-12 reps.

Ultimately even maxing out on a few 20 rep sets will stimulate muscle growth, as long as there is some level of microtearing, however such a rep range would be very poor for this and 6-12 reps is best.