Regarding the increase of your weight, I believe there is a scientific solution for this, all the whole search for it on Google and I believe you can find what you want. But this is the glimpse of what they said. To effectively gain weight, you need to eat 80% of your body weight of protein. For example if you are 65 kg, you need to eat somewhere 53 kg of protein. But do be careful, do not do it on a massive scale because you will be tantamount to injuries and at such a young age, it is something you do not want to have burdened to you

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Okay, if you follow these instructions, you should gain weight.

First of all - don't push too hard. This is most important at your age. If you push too hard (and I'm going to suggest weight training below) - you might damage your joints, and while this will surely heal as you grow (I've seen it happen in a growing person), it will effectively stop any training program you might have until you're much older. So be careful.


The second point is - eat. Your body is growing so it needs a great deal of 'building material' shall we say. If you add exercises to this, you need even more building material, i.e. food. Exercise rips and stresses the muscle fibres, then this needs to be repaired by the body. If you don't want to be affected height-wise, you MUST take in enough nourishment both for your growing body and for the exercise you're doing.

Okay, down to business:
1) Eat six meals a day. They don't have to be heavy meals, but they have to be high on protien, low on fat, and medium on carbs. Go for lean meat and potatoes as a base. Dividing your intake into six equal meals allows your body to absorb much more from the food than it normally would.

2) Sleep well. This is VERY important - the body builds and repairs tissue in sleep. You NEED your sleep if you're training hard for bulk.

3) Drink plenty of water - water is one of your body's building materials! Remember, a good percentage of your body is water. So, to build muscle, you not only need surplus protein, you need water too.

4) Exercise different muscles on different days. For example, if you exercise your arms and upper body on one day, then exercise your legs on another. This way, the muscles get more time for repair and 'building' - if you exercise the same muscles every day, they will never get the time to build, and you just won't put on much mass no matter what you do (remember, the body works slowly - think of the way a cut heals).

5) The MOST important point of all. Exercise with weights. If you can afford to, buy a blank dumbell and add as much weight to it as you feel comfortable with.


These are the weight exercises that build most bulk:

a) Bench Press (can be done with a dumbell with you laying at the side of a bed or a sofa, with the hand doing the exercise over the side) - I'm assuming here that you don't have the cash for a bench, barbell, etc. so I'm suggesting things that can be done cheap.
b) Shoulder press
c) Squats (knee bends) with weight in your hands.

These are the best exercises for building bulk - they'll build bulk muscle in your chest, in your arms, in your legs and lower back and abs. After you've built sufficient bulk muscle you can 'fine tune' your body with other weight exercises, but the exercises above are a quick way to bulk up.

You can use a brick or stone (that you can grip) if you can't afford a blank dumbell and some weights, but I'd say go for the dumbell and weights if you can - that way you know EXACTLY what weight you're doing and exactly how much you're increasing by when you increase. Buy a used one if you can, they aren't too expensive.

A hint - if you can do less than ten repetitions with a weight, it's probably too heavy for you - if you can do more than ten repetitions, it's too light. Somewhere around ten is optimal.

If you'd like I could post more clear instructions on exactly how to do each of the exercises above. I train people in the martial arts and physical fitness, so feel free to ask about anything.

I hope this was of some help. Good luck.

 

 

 

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gaining muscles in a same way like push ups or any others will only help you in muscles you use depending on the exercise you do.
For example you do push ups everyday, after a few years you grow very muscular and strong, but you are only strong in the upper hand area that is below you shoulders.
I train every part of muscle in me, including finders.
If you want to train your finger strength, try pushing up with fingers,
be creative and do any type of exercise you can think of.

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By all means grow muscular and strong, I say - there's nothing wrong with it, and it's what he wants.

And the guy is 15 - unsupervised finger pushups might damage the joints of his fingers. I think we should keep advice safe, as people might act on it. For example, I do an exercise to strengthen my fingers and the grip of my hands that works against a resistance of 60 pounds or more - but I wouldn't advise someone new to exercising to do that exercise - he might easily rip a muscle or tendon, or damage a joint.

I think that any exercise program we describe for a beginner should have maximum effectiveness within a framework of maximum safety. I also think that exercises that work the main muscle groups are perfectly fine for a person starting out at exercising - there's no need for a person who just wants to put on some muscle-mass and gain some raw strength quickly to exercise EVERY single muscle of his body. Such fine-tuning comes later - one doesn't start out with it.

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I totally agree with Yratorm, LightMage. You must excercise different muscle groups on different days with plenty of rest inbetween. Also try to target one particular muscle group every day rather than following any rigorous routine coz you said that you are thin so you would definately require lot of rest for the muscles to regenerate. One more thing try also not to do excessive repetiotions instead go for heavy weights and low repetitions(not too heavy during the first month of your training) If you are able to get hold of weights/dumbells then you could try the following routine in the comfort of your home.

Day 1 (Monday) : Chest (could include 2 sets of push ups x 20-25 reps each, 3 sets bench press x 8to10 reps each, 3 sets dumbell press s 8to10 reps, 3 sets dumbell fly x 8to10 reps )
Day 2 (Tuesday) : Shoulders (Front shoulder press 3 sets x 8 to 10 reps, back shoulder press 3 sets x 8 to 10 reps, Front dumbell raises 3 sets x 8 to 10 reps, dumbell side raises x 3 sets 8 to 10 reps)
Day 3 (Wednesday) : Rest
Day 4 (Thursday) : Back (latissimus dorsi et all) (3 sets chin-ups 8 to 15 reps, 3 sets Dumbell rowing 8 to 10 reps, 3 sets T-bar rowing 8 to 10 reps also try to do some leg exercises if you can on the same day which could include squats, Squats while holding dumbells, and dumbell lunges etc)
Day 5 (Friday) : Bisceps/Triceps (3 sets bisceps curls 8 to 10 reps each, 3 sets dumbell curls 8 to 10 reps each, dumbell hammer curls 3 sets 8 to 10 reps each, dumbell triceps extension 3 sets 8 to 10 reps each, 3 sets dumbell behind neck triceps extension 8 to 10 reps each )
Day 6 (Saturday) : Rest
Day 7 (Sunday) : Rest/Party

As an added note make sure not to fatigue yourself too much while weight training if you want to gain weight/mass quickly. Make sure to have a good balanced diet including all kinds of proteins, vitamins and all.

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Ya i would stick with the ones that you have said. But you could go out to the store and buy some like 5-10 pound dumbells. then use those. But that is about it that i know of for working out at house.

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If anyone would find it useful, I can post a complete tutorial (with pictures) on the basic mass building weight exercises, diet, etc. and later add one more on 'fine-tuning' the different muscle groups once you've built up the mass of your muscles.

I've put a thread up about maintaining basic fitness for those who don't have much time to spare - it was fun to do. I hope it'll be useful for somebody out there.

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I already do those everyday, how do u make your legs stronger?

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if you r worried that you are slim then I'd suggest you to eat healty food with a lot of calories along with your exercise routine. Beacuse if you do exercise without proper supply of enough energy in the body then you'll lose all the little fat and muscles in your body and you'll become more thiner. So keep this in mind while doing any sort of exercise.

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Hmm - I'm posting a tutorial on the best exercises to trigger heavy muscle development. These exercises can be done with either a set of dumb-bells or a barbell - It may be of use to you. My thread should be up in a few hours. Take care, all.

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