Help Building Muscle

[alexe5]

Hi, goal is to build muscle and tone it. i have some questions about it. im 17 years old and i weight 130 pounds and height is 5 foot 5 inches(or close lol). i dont know the exact weight i must use, and i dont know how long should muscles rest after workout. i normally do 4 sets of 20 reps of barbell curls with 5 lb weights in each side as part of bicep routine. i also want know what would be a good routine for building body cause i've been exercising body doing weight lifting for around 4 weeks. if anybody could help me i would really appreciate it. thanks

[daveb]

hello, let me start by saying i am by no means an expert and most of what im about to tell you came from other users in here. I am pretty new as well. First you should focus on one thing at a time. Building and toning are, most of the time, different phases. If you are just starting there is no need to overwhelm yourself with all the scientific stuff. You say you have been lifting for about 4 weeks and that is a good start and it sounds like you really need to put on some weight. That is going to take a while but dont get discouraged. Since you are a month in you probably have a good idea as to what you are capable of, please, for your sake, try to make sure you are using proper technique. This is more important right now than how much you can lift because it will set you up for the rest of your lifting future. Start with a high, clean, calorie and solid protein diet. you are going to have to fuel your muscle growth. Work your biggest muscle groups the hardest, Chest, Back, and Legs with compound exercises (exercises that incorporate more that a single joint movement, ie benchpress) use strictly compound exercises on the rest of your muscles too. (dips, chin ups, rows) this will build more strength. The point is to get as strong and big as you can during a bulking phase so you can do more effective workouts during a toning phase. Hope this helped.

[alexe5]

Thanks for the advice man, like 4 days ago i read an article about alternating some of your workout exercises so that your muscles dont get used to the same exercise and therefore more results. Your advice has been really helpful. thanks!

[knewell]

Alex, definitely stick with big, compound exercises to start and master your bodyweight exercises. Stick with your program for some time, at least 10-12 weeks. Small variations can be made such as speed, range of motion, resistance and angle of exercise, but don't change your program from week to week. Make sure you are sleeping enough and eating enough and with the internal hormonal environment your body has at your age, you should be good to go-Kyle

[NAWY2J]

Hey ive just joined and im 18, I want to get more muscle than i have already and be stronger overall legs, arm etc. I'm 6.2 and weigh 10.5 and suggestion on what to do ?

[daveb]

Just take the advice from above.

[NAWY2J]

Ok but im pretty skinny and dont have much meat so is it wise to start training now ?