What's the best way to build muscle and utilize it fully...?

Question

without getting "man arms" or whatever you want to call it? I would like to build muscle, also in my legs, etc, but I don't want them big, just enough to be useful when I need them, like for doing pushups and holding myself up when I have to.

Answer 1

Honestly....everything starts with your legs- Do squats, leg lefts, etc. Largest muscle in your body is on your legs. And then work your core-the rest of your body will catch up with barely working it. If you're going to work your upper body- 1 day is back + Bi's....the other day you work Chest+Tri's. These two muscle groups work in sequence. Get yourself some protein powder and a good healthy diet. You'll be on your way in no time...

Answer 2

protein shakes

Answer 3

Seriously, get One or all of Ross's manuals. Choose whatever you like, but for equipment free stuff Get Never Gymless. I cna not say enough good about Ross and histraining ideas. Also pay attentiojn to the articles and forums. I would reccomend them all but for starters Never Gymless and Full Throttle Conditioning. Than Infinite Intensity. He explains so much its crazy. Like the differnace between sarcoplasmic hypertophy (useless bulk) and myofibriallr hyeprtrophy ( muscles becoming denser and harder without increase in size) and the differance between aerobic and anaerobic conditioning, and everything in between including program creation, tapering and just everything.

Here' s alist of exercises from Never Gymless

Pulling exercises

chin up

pull-up

band assisted pull-up

close grip pull-up

wide grip pull-up

towel pull-ups

fat bar pull-ups

rope pull-ups

weighted pull-ups

clap pull-ups

alternating grip pull-ups

pull-up bar muscle ups

ring muscle ups

rope climbing

jump,catch and pull

side to side pull-up

one arm emphasis chin-up

one arm chin-up progressions

one arm chin-up

band high pull

one arm band pull

body row



Pushing exercises

pushup

diamond pushup

ball pushup

pushup between 3 blocks

band pushup

arms extended pushup

fingertip pushups

knuckle pushups

divebomber pushup

close grip divebomber

ball divebomber

divebomber from blocks

one arm pushup

assisted one arm pushup

elevated feet one arm pushup

one-arm pushup from ball

one arm pushup from one foot

extedned one arm pushup

fingertip one arm pushup

knuckle one arm pushup

ring pushups

one arm ring pushups

one arm divebomber

bodyweight triceps extension

dips

bench dip

band triceps extension

handstand pushups

pike press

overhead band press

plyometric pushups

power overs

depth plyometric pushups

front to back hand clap pushups

triple hand clap pushups

one arm plyometric pushup

full body plyometric pushup

band chest press

Lower body exercises

bodyweight squats

medicine ball squat

wall squat

resistance band squat

one legged squat

lunge

car pushing

Glute-ham-raise

hamstring curl(band)

band good morning

hamstring curl(bodyweight)

calf raises

lateral jumps

explosive step ups

knee tucks

squat jumps

ankle hop

long jump

lunge jump

Isometric exercises (with homemade isometric tool)

wall press

overhead press

leg press

leg curl

hamstring curl

isometric punches

neck exercises

bent over row

towel pull

band over load press

chest press

triceps extension

curl

snatch

over head press

deadlift

Core exercises

crunch

chinnies

lying hip swing

plank

v-up

superman

russian twist

side crunch

side bend

band twist

rotational chop

band slam

band pull through

band punches

kneeling wheel rollout

standing wheel rollout

one arm wheel progressions

L-rollout

T-rollout

wall assited one arm rollout

one arm rollout

L-sit

flag

wall walking

bridge (from hands)

back bend

bridge to stand

neck bridge

Conditioning exercises

sprints

band sprints

bear crawl

crab walk

medicine ball slam

medicine ball wood chopper

burpee

squat thrust

mountain climber

grasshoppers

burp

jumping jack

split jumps

Enjoi

p.s. Neil's answer is so lame I can't even begin. Just get Ross's books. Olympic lifts are not for the average person, one arm dumbell olympic lifts are much better for the layman and those who don't need the technical proficiensy that is needed for true barbell olympic lifts. He doesn't even know the differance between sarcoplasmic and myofibrillar hypertrophy. Believe me Ross will give you all you need and more.

p.p.s. your pretty ; ) e-mail me.....for training info....seriously

Answer 4

Drink a protein drink and then do some aerobic exercises.

An aerobic exercise would be a workout that keeps your heart rate up, and is nonstop. Do these for about 30-45 minutes.

I suggest swimming, or jogging with weights.

You could also try yoga. Not only will you get fit, you'll also get flexible, and be mentally strong too! You'll find yourself a lot calmer all the time, and more at ease. You'll have less stress, be less irritable, and have more energy.

After you've started building the muscle, you want to do your best to keep it.

It's healthier to eat 5 meals a day, every other one getting smaller and smaller.

So you would eat your average breakfast, have a snack at noon, have a small lunch, eat a smaller snack midday, and eat a dinner smaller than your snacks.

Drink lots of water too!! Energy drinks are a big no-no, and soda is almost as bad. Juice is good, as long as it's natural.

Answer 5

A good way to build calfs and other leg muscles with quick and lean muscle is to get into your fighting stance and jump back and forth and stationary for about 5 minutes a day. You'll see your calfs start to pop out within a couple of weeks.

Answer 6

Email me your address and I'll send you some information!

Answer 7

The advice usually given women for this is simply incorrect. When a boy builder is on a calorie restricted diet getting ready for a show, they do higher rep(12 or more), lower weight exercises. People think this helps them "cut up" (gain definition). The truth is, this kind of lifting produces hypertrophy (size), an they are using it to jeep from losing size during the calorie deficit. Reps above 8 actually build size (even lower if you have been lifting for a while). I would recommend 3-4 sets of 3-5 reps, as heavy as you can go. Going lighter will not help, If you're shooting for 5, and you can get 6, the weight is too light. This will build great levels of strength without as much size. Olympic style weightlifting will do this to an even greater degree, if you can find a knowlegable coach. Just keep your calories normal (complex carbs about even with protien), eating every 3-4 hours, and this will work.

Answer 8

Work your kicks, punches and crunches.  You don't even have to use a heavy bag.  Throw at least 500 kicks a day, minimum of 1,000 punches and crunches and you will tone up beautifully.  It puts the do (the way) in Shihando.

Answer 9

if u want to be toned without bulging muscles, u run alot, i mean ALOT (or swim, or dance or whatever the **** gets ur heart rate above 160 and keeps it their for a while), u can basically do all the exercises at the gym the body builders do just dont do them with weight instead do, 20 or 30 reps with very little weight , try yoga if u dont already do it, i am currently doing bjj and mma, and the yoga has done wonders for my flexibility, good luck

Answer 10

Well, if you dont want big, man arms, then you probably need to do high rep, lower weight, same weight to develop lean muscles, or as my dad puts it "beautiful muscles". Instead of steadily increasing weight, you stay with the same weight while training and do many reps with it, itll build some muscle but not a lot, mainly just gives definition. Doing this would be enough for pushups which are extremely helpful for becoming stronger, not neccessarily bigger, whoever saw a guy get massive off of pushups? Legs are a pain in the *** to build muscle, for martial arts, practicing kicks against a heavy punching bag would suffice for your purposes. Once you get started with weight lifting and can do at least like 30 pushups (not a lot i know, but come one, thats like 20 more than 90% of the guys i know), just practicing martial arts makes your muscles stronger and leaner but not bigger.