I'm 17 now and want to achieve a nice muscular body. i'm 143lbs at the moment and am new to the game. i've been working out with bodyweight for about 2 weeks & now i got a set of dumbbells. my workout consists of 3x 10 bicep curls (8kg), 3x 15 slow push ups, 3 x 15 tricep dips, 3x 15 crunches, 3 x 15 leg lifts, 2 x 40s plank, 3 x 10 dumbbell bench presses, 3 x 12 kneeling 1 arm rows, 3x 10 lateral raises and 3x 10 butterfly presses. the weight used ranges from 8-15kg depending on the targeted muscle area. after workout i take a whey protein shake & i do this routine every second day. so how long do you think it will take to see the first noticeable changes?
Don't get caught up in the results, simply stick with it and it will come to you The foundations to a sucsessful program are diet, rest(sleep), and consistency. Find a program that works for you, stick with it. Go to bed and get up at the same time every day. Your muscles grow when you sleep, you'll feel better and perform better in life when well rested. Diet is essential, figure out how many calories to eat in a day to maintain right now, and add 500 to it. You can divide meals up during the day, like 6 meals of 500 cals each. 500 cals sounds like a lot but it's not- ex. 3/4 cup of almonds and one apple is 500 cals Add 5 lbs to your sets every week if you can, even if the reps are lower
As previously mentioned, you need to keep at it. Remember that you are ALWAYS likely to be the last person who notices a difference. You see yourself every day – any gradual change (because that is what is happening) is not going to be too noticeable. My suggestion? Take a picture, keep it for 2 weeks, take a similar picture. See what differences you made.
If you are serious you willnotice cchanges within a week or 2 After a month others will start noticing After a year you'll be ripped and.ready to start a new goal -yuri
yeah yuri's right in my book. I work for my dads lawn care business on the side, and shit, dropping the gate on the trailer at every yard, constantly working with a backpack blower. Even this week to week grind can produce changes Sent from my VS980 4G using Grasscity Forum mobile app