Hey there.

I understand and can read a little Danish, however, I'm not too good at writing Danish. This is why I am writing in English instead, I hope you don't mind.

So, I'm 16 years old, 1.75 meters tall and I weigh 55 kg. This means that my BMI lies on a 17.95, meaning that I am underweight. I really want to gain weight - but not necessarily fat.

Since December, I've been doing a fair amount of push-ups. Throughout the whole of May, I took 100 pushups everyday. I can really see that I have improved my arms, chest and shoulders because of this. But now it doesn't seem to work anymore. It feels like I need to take either more pushups or simply just lift heavier things.

So, I started looking into dumbells, campbells, barbells etc., and now I am in doubt to which item I should aqcuire and practice, in order to gain muscleweight.

Should I go for dumbbells? And in that case, how heavy? I was considering 2x6kg dumbells, but I don't know if that's going to improve my armmuscles, or simply just tone them.

Also, I'd like to train my abs and chest - what would be the most effective way?

To summarize:

- How do I most effectively gain weight? (Roughly 10 kg)

- What's the best way to train arms and shoulders at home? Dumbbelss? Barbells??

- What's the best way to train forearms?

- What's the most efficient way to train my abs and chest at home?




Feel free to answer in Danish or English, I understand both.

Sincerly, J. S. Murdock

Start on calisthenic moves..
And start basic.. (Youtube seach on calisthenics progression)

Or

get a membership in a fitness center..
And start with the program: Stronglifts 5x5

About your weight ! Eat ALOT !!!

- eat much and supply with a gallon of high fat milk (roughly 650 kcals)
Improving mass is most efficiently done woth equipment you probalby can't afford. Get a gym membership, free-weights is the way to go. And then read the back 2 basics article on this sige for a good training programme.

Lucas1994 skrev:- eat much and supply with a gallon of high fat milk (roughly 650 kcals)
Improving mass is most efficiently done woth equipment you probalby can't afford. Get a gym membership, free-weights is the way to go. And then read the back 2 basics article on this sige for a good training programme.

En gallon er ca 3,8 liter, så en gallon sød mælk er altså ca 2400 kcal

Find ud af hvor mange kcal du indtager, og så øg det (med 300-500 kcal om dagen) indtil du begynder at tage på i vægt, så får du mindst muligt fedt med..

Der er mange gode nybegynder programmer, som fx b2b eller sl 5x5, begynd på dem i et center samtidig med at du får nok at spise, så skal du nok vokse

Lol

Ved ikke hvorfor, men jeg troede det svarede til 1,3 liter