i need help gaining muscle

blacknollie · 09-24-2009, 11:24 PM

i need help ganing muscle i work out every now and then but when i do i work out like 3 times a week i 30 rep of chin up and pull up i do 25 reps of curl and hammer with 20 lb weights that all i have i do 50 push up i do the excersize were i lean back on a bench with my arms and i push my self up working my tri cepts i dont know name of it and i do othe excersize tha work my shoulder that i dont know the name of i dont have a reguler routin i do them in random order and some days i dont do all just some i drink alot of water that all i pretty much drink and i have a bench that i some times use to bench my dumb bells it one of those bench that dont have a bar what am i doing wrong? if this infomation is helpful im 21 ,140lbs i use to weight 160 but i lost alot of weight im 5,6 african american im trying to be more bulky and tone my back and bult my forarm

what should i eat
how many rep should i do
how many times a day and week should i work out
what works out should i do with the little stuff that i have all i got is 20 pound weight a pull up bar and a bench with no bar

**Gazhole** · 09-25-2009, 04:40 AM

Hi, welcome to IM!

I think this is the thread you should start with:

http://www.ironmagazineforums.com/ne...1-newbies.html (*** READ ME FIRST - Homework #1 for Newbies ***)

pumpfootwear · 10-05-2009, 01:57 AM

according to me you should workout alternate days... and need heavy workout .. to stress ur muscles..

09-25-2009, 04:40 AM	#2
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	Hi, welcome to IM! I think this is the thread you should start with: http://www.ironmagazineforums.com/ne...1-newbies.html (* READ ME FIRST - Homework #1 for Newbies ) http://sdatrainingprograms.blogspot.com - Updated 13/11/09 **READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

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09-24-2009, 11:24 PM	#1
blacknollie Registered User Join Date: Sep 2009 Location: roanoke va Posts: 1	i need help gaining muscle i need help ganing muscle i work out every now and then but when i do i work out like 3 times a week i 30 rep of chin up and pull up i do 25 reps of curl and hammer with 20 lb weights that all i have i do 50 push up i do the excersize were i lean back on a bench with my arms and i push my self up working my tri cepts i dont know name of it and i do othe excersize tha work my shoulder that i dont know the name of i dont have a reguler routin i do them in random order and some days i dont do all just some i drink alot of water that all i pretty much drink and i have a bench that i some times use to bench my dumb bells it one of those bench that dont have a bar what am i doing wrong? if this infomation is helpful im 21 ,140lbs i use to weight 160 but i lost alot of weight im 5,6 african american im trying to be more bulky and tone my back and bult my forarm what should i eat how many rep should i do how many times a day and week should i work out what works out should i do with the little stuff that i have all i got is 20 pound weight a pull up bar and a bench with no bar

10-05-2009, 01:57 AM	#3
pumpfootwear Registered User Join Date: Oct 2009 Location: india Posts: 15	according to me you should workout alternate days... and need heavy workout .. to stress ur muscles..