[My Workout] Will it do anything?

I've been doing cabled workouts (which seem to suck ass) so I invested in some free weights. Here's what I'm doing.

I want to build some muscle just to get a baseline instead of this geeky shit, then I'll build up to something more efficient. I'm trying to stick to it.

Crunches: 30 reps (I can't seem to do these right, so 30 is when i have to stop, which I understand is high for how undeveloped my muscles are)

Flies: 60 x 10 lbs each hand

Hammer Curls: 20 x 20lbs

French Press: 40 x 10lbs

Lateral Raises: 20 x 10lbs

I usually repeat these each 3 times (or until I can barely do the last rep and I start having to put my body into it and my face gets red as hell)



I'm 138lbs of skin and bone. Only after I workout are my muscles SOMEWHAT visible. So, I'm asking, will this plan do anything for me in the meantime as a starter plan? I know it's not a full body workout but these are what I'm interested in right now. Thanks

[EDIT]
On a side note, I used to be 120lbs and my metabolism is insane. So, after eating everything until my stomach began to hurt, I reached 138lbs where I seemed to plateau.. How can I fix? What should I do?

if youre skin and bone and want weight..take a weight gainer for 2 weeks and on week 2, kick it up 10/20 lbs

if youre skin and bone and want weight..take a weight gainer for 2 weeks and on week 2, kick it up 10/20 lbs

I do want weight, but muscle is my main concern right now, just as a baseline. I can't afford weight gainers or I would. Plus, I kinda like doing thing's naturally.. it's how I gained those 18 lbs

How tall are you? how often do yo eat a day? 138 pounds is reallyreally really skinny unless youre liek 5'4

I am barely 5'7", and I am skinny (even though I'm in the appropriate weight range or so the doc says)

I eat 5 or 6 times a day, and I pretty much eat the same shit I did when I was gaining weight. I eat a lot of red meat, spaghetti for carbs, 2 at a time double decker sandwiches with wheat bread and white bread. I eat a shitload of eggs for breakfast along with bacon and usually a baked potato.

[EDIT]


5'7" low 135 target 151 high 167

Guess I'm pretty low. :(

What do you eat?

What do you eat?

see previous post (I also eat cereal like 5 times a day with whole milk, but maybe it's the wrong cereal? It's cheerios and sometimes lucky charms) and i eat a lot of oatmeal.

Also what is the best thing to do after working out? I just finished and wanted to post my shit really quick. What should I really be doing, or is this ok?

It can't be the wrong cereal. I don't even see how cereal affects it. What you can try doing is skipping breakfast. You jump start metabolism by eating breakfast. Therefore, logically, if you don't eat breakfast your metabolism will be slower. You can also say "alot of pasta", but that's a relative thing. How much is alot?

Trying upping the weight but keeping the reps, maybe your body got too used to the exercise:
Do 45 crunches,
Flies: 60 x 15 lbs each hand, Hammer Curls: 20 x 30lbs,French Press: 40 x 20lbs and Lateral Raises: 20 x 20lbs.

Sounds good but I need to buy more weights. I have two 10 lbs and I just hold them in one hand for the 20 lbs effect. I don't have a lot of money because I'm saving for my move (gas to another city, uhaul rental, new apt rent and deposit, etc.) so 10 bucks here and there hurts me. Hard to save money when you have bills already.

I've heard that if you skip breakfast, you'll tire quickly when you do actually workout later on..

And with the crunches, no matter how many times i try, I feel like I'm doing them wrong. I NEVER get the next-day-pain like I do with my other muscles.

I usually skip breakfast cause i sleep till 2-3 pm :p: I'm a university student too (assuming you are, or near that age anyway, i know what being poor is like). The lack of breakfast doesnt bother me, as long as i eat well the day before and get plenty of sleep. Sleep is the deciding factor for me in how well i do exercises. As for money, alot of my "equipment" is improvised. If you have two big books that are more or less the same weight you can use them as weights. You can also use tape or put them in a plastic bag to help you "grip" multiple books. Gripping them will also help build forearm and "hand" muscle and strength.

You don't need to be in pain for it to be well done. You're usually in pain when your muscle stretches and tears too much because it isn't used to the effort. If you want a good ab exercise, try jackknifes.
http://www.frixo.com/sites/fitness/exercises/pics/jack1.jpg I put the legs at 45 degrees and keep my arms near my throat. Try doing it for a minute.
You can also do crunches like that. Alternate between the pic above and this one http://www.frixo.com/sites/fitness/exercises/pics/jack2.jpg. When an exercise is too easy, it's because you need to increase resistance, rep or find a harder one.
Good luck.

Less reps. Heavier weights. More COMPOUND movements.

what the fuck are you doing dude?

This is the magic formula:
Pushups
Pullups
Running
jack knives
and leg raises

Actually, what blazindave recommends is better than what you're doing right now.


You're doing 60 fucking reps of chest flies with a 10lb dumbell? wtf?

Edit: I'm talking about this part:

This is the magic formula:
Pushups
Pullups
Running
jack knives
and leg raises

You jump start metabolism by eating breakfast. Therefore, logically, if you don't eat breakfast your metabolism will be slower

i dont think putting ur body in a extreme catabolic state is good for putting on weight......bitch!

see previous post (I also eat cereal like 5 times a day with whole milk, but maybe it's the wrong cereal? It's cheerios and sometimes lucky charms) and i eat a lot of oatmeal.

Also what is the best thing to do after working out? I just finished and wanted to post my shit really quick. What should I really be doing, or is this ok?

add in lots of healthy fats to go along with ur diet. they are more caloricly dence 9cals per gram over 4cals per carb. natural penut butter is my personal fav. u need to take in more than u burn to put on weight. fats also help in testosterone production.

post workout most ppl agree on simple carbs / whey

If you want the simplest full-body workout (very efficient at building muscle for a novice):

bench press
upright row
overhead press
bent row
deadlift
squat

and if you want to throw in some bicep curls, go for it

8-10 reps at a weight that is hard to do for 3 sets is what you want


and don't fucking listen to blazindave if you want to gain mass

Damn you Bombastick and your lies.

I unfortunately can't afford new weights which is why i've got these small ones. I'm currently using a 40lb backpack and trying to do as many pull ups as i can

bicycle crunches are a lot better than regular crunches

Your regular workout is so strenuous that you can actually do 180 flies and you're wondering if it will help build muscle?

Don't listen to BeLiaL, it's about time he had his period this month. Just increase your weight and try to maintain rep. Increase weight does not mean 2 pounds. Try to double or X1.5.