Im 17, 6ft tall and flat chested :p
Ive been Vegan for ~6 months. (No not raw, but yes high carb low fat. Longterm goal is to be raw)
Basically, I wanna seriously build muscle this time and I know many of you have accomplished this goal, so I would like to know if you guys could help me out.
I dont have access to a gym, but i have access to a childrens park, with bars and such.
Question: What should my work out be to build muscles from scratch?
Hey Bryan buy a barbell and try something like the 'stronglifts 5x5' routine for starters.
If you want to build your chest, push ups is all you need. Do wides, mids, diamonds, hand stand push ups etc.. mix it up and get your amino and fatty acids.
What could be my amino and fatty acids?
Raw Protein <--- Check this link out.
See proteins are basically strands of amino acids. Dark greens like spinach and kale have a lot of amino acids... and when I say fatty acids, I'm just thinking of natural foods that have a lot of oil (fat) in them; like nut's, seeds and coconut meat..
If you don't have gym access and your chest is flat, I'd say using your own body as a gym is probably the best way to start off.
i disagree. It's been discussed long in the forums (not that you can't stay fit and somewhat ripped on pushups). What he needs is HEAVY WEIGHTS if he means to seriously build muscle.
You disagree that push ups can build muscle in your chest? Are you speaking from personal experience, as in you were doing a lot of pushups and getting nowhere and then you started lifting weights and developed a really strong/powerful chest? Or are you just regurgitating what someone else said?
You can build muscle with pushups, i know i did. But the results with heavy weights are faster and more pronounced. Overall more effective if you want to bulk up.
So yes, personal experience, combined with data you can find all over this forum. I think DR has a video on it.
Did you notice the build on the Olympic gymnasts? Not too shabby...and they use almost entirely body weight exercises. And their muscle is functional, not showy "beach muscle".
Check out this interview with gymnast coach Christopher Sommer...
Bodyweight exercises and swinging the bars is GREAT fun ...great for toning up and muscle endurance ...however it will take much longer to build muscle quickly compared with using heavy weights! The ceiling to how big your muscles will grow is also much lower but that is only relevant depending on your goals.
The goal should never be to build big showy muscles unless you are a professional body builder. Building muscle that is functional and allows you to do one arm push ups, one arm pull ups, hand stand pushups and one legged squats is a true measure of functional strength.
Hmmm...I wonder how gymnasts build their great physiques? Not by doing set after set of curls or bench presses!
No matter what kind of training you are using you don't just build muscle like that by happenstance. See below.
#102 = Ji Wallace, you can follow him on twitter. Here are some of his 2010 posts,
-Legs are dead. Did squats (the best leg exercise out there) 5 X 10 X 100kgs with my Mantaray (shoulder support) and burned them up.
-It was tough work dragging myself to the gym this morning w such heavy legs but I made it n blitzed an upper body w'out. Fast and furious!
-Day 1 of a massive body attack. Shoulders, back, chest, legs....smash!
-Psycho chin ups day. Do as many as you can in ten minutes! Tell me what you got.
Here is the link to his blog https://twitter.com/JiVsGym
He obviously utilizes bodyweight exercises for his upper body, but he also uses weights. And although he's using bodyweight training aside from gymnastics he clearly has a goal to build muscle.
I agree Jeff "showy muscles" are for body builders, as I said it depends on your goals. You mention "one arm push ups, one arm pull ups, hand stand pushups and one legged squats" I can do all of those and in my experience lifting heavy weights along with occasional body weight stuff has given me the greatest results at the greatest speed. For me mixture is the key. I'm sure many gymnasts use weights.