workout question...

I know this is not a fitness forum but it's off-topic....I play (team) handball regularly for many years now, being 17 I'm not also interested in being in very good shape. DoN't get me wrong I'm already fit but I need bigger and stronger muscles. The only thing I have at home is 5kg dumble and I'm not going to go to gym because I play handball(there is simply no point in paying for that for NOW)

While working out with that 5 kg I do 30, 30, 30 and 10 reps for biceps....but ı read that doing more reps increases endurance more than size, doing less reps is better for size and strength? Buying a 10 kg dumble would solve everything but to OT'ers who workout out there....tell me what you know.

One more question...would it be better to work every part of your body in a day and rest the next or different parts of your body everyday?Because what I do is, 150 sit-ups followed by 100 pushups and 100 biceps curls, 50 triceps curls in a day and rest the other.

(I know eating is also important, question is not that)

Yes more reps with less weight does equal more endurance. There actually a workout(I cant remember the name of it) but all you do it 2-3 max reps for each workout that you do. So yes more weight and less reps will get make you gain mass.

Do not work out every body part a day. Do different body parts every day. Or you can do two body parts that complimant one another. Like chest and triceps or back and biceps are both complimentary workout to do together.

Well we cant simply answer all that in a few simple sentences. You need to read up on workout routines such as the 5x5, HST, etc if you want to get bigger muscles. Working out just one muscle of the body is very ineffective. The more muscles you work, the more testosterone and growth hormones being applied to all your muscles. And yes, you should be doing more like 3 sets of 10 with the heaviest weights possible while using good form. And if you want to get bigger, working out is only a fraction of what will cause growth, you need to eat at least 3000 calories a day with 150-200 grams of protein.Montaya

Indeed to both highlighted. You could end up hurting yourself with bad form I hate when I se people in the gym and have just terrible form. The one I hate the most is when people are doing biceps and they put there back into it to get it up. Thats not good for.

Yeah ive been taking around 3000 calories a day with atleast my body weight in protien but I usually end up taking around 200 grams of protien a day.

steroids Rgt15

that would be the last thing I'd use in my life

First, you have to identify your goal: heart strength (cardio), endurance or muscle size?

Each of these is a different discipline and regimen. If you want to increase the strength of your heart, while improving overall oxygenation and lung capacity, you need to focus on a cardio routine that elevates your blood pressure by 35-50% and stays there for at least 35 minutes (ideally 45 with a cooldown period of 10 minutes). This workout routine should be done daily.

if you want to increase overall endurance, you'll want a balanced a cardio routine but only every other day...use your off days to do basic strength training with moderate weight and moderate set lengths (moderate weight routine that you can repeat 10x with only minor difficulty..then rest for 30 seconds and repeat). Do 5 to 6 sets of reps. Again, alternate this with cardio every other day.

If you want to increase muscle size, you need to increase your protein intake then do strength training with as heavy a weight as you can manage. You should be able to repeat the weight exercise 7-8 times...failing on the last one. Then rest for 60 seconds and repeat. You should do 3 sets with your muscles exhausting on the final rep of each set. This causes your muscle fibers to tear slightly...your body will then use the increased protein to rebuild the fibrous muscle tissue. The downside is 'lactic acidosis' which is increased acids in the muscle tissue (which is why you get sore after tough workouts). This can be diminished by the SAFE use of creatine monohydrate but don't continue to use this for months (as many say they do) since it can cause kidney problems over time; instead, use it for the first couple weeks to prevent soreness from slowing your regimen and desire to exercise.

Good luck

here is another question.....I don' buy those protein products, and ı'm not that much worker with a giant body. Let's say ı didn't eat enough one day, would the stuff ıeat the next day be good for the muscles or does that means muscles just couldn't grow because they couldN't take enough proteins in time?sentencedogu

Well not eating period is bad. Not only do you need fuel for your workouts, you need fuel (food, protein) in you when you go to sleep, esepecially after a workout because your muscles go into catabolism when you sleep which is where they are growing. Make sure you get breakfest every day, its the most important meal for body builders, other wise your basically starving yourself.

wow people...thanks a lot. I love information about anything :D

BTW, my heart rate is good, as I said ı2ve been playing handball, I have a great condition. One more question! What is endurance good for? I mean strength and size is strength but what is endurance? And why would a person who works on strenght not increase endurance?

wow people...thanks a lot. I love information about anything :D

BTW, my heart rate is good, as I said ı2ve been playing handball, I have a great condition. One more question! What is endurance good for? I mean strength and size is strength but what is endurance? And why would a person who works on strenght not increase endurance?

sentencedogu

Well you can have massive size with lesser endurance because obviously the bigger you get the more fuel your muscles use and the harder they work but on the other hand you become very strong. Endurance wise is more of a Lance Armstrong thing, you can be skinny but if your muscles and cardio are in good shape you can keep a high pace of work. What happens is the size of the muscle increases the leverage you have on something and you have larger muscles to absorb the weight.

THANKS a lot guys...sentencedogu

eh i just like talking about this stuff, its one of my hobbies =]

[QUOTE="sentencedogu"]THANKS a lot guys...Montaya

eh i just like talking about this stuff, its one of my hobbies =]

yeah I realized that :D People who knows about this stuff likes talking about it. Sometimes when hanging with friends, talking about muscles is one of the most continous topics :D

If you want mass and size, its simple.

Start with a weight you can do 10 reps with, and do 5 sets. Keep doing this til it gets easier. Then get heavier weights and repeat. Keep doing this. Also, dont work the same muscles everyday. For my arms, I usually only do them three times a week. Muscle growth is caused by small tears in your muscle, then they get filled in by more muscle. If you keep doing arms every day, you dont give your arms a chance to heal themselves.

This can get expensive, and its why a gym is really nice.

I say just wait...you will be out of handbull in a year or two and then you can get a gym membership.