How to develop a muscle mass w/out going to gym and exercise only at home??

I'm a teenager about 14-15 yrs. old and i'm skinny,, my classmates always tease me because i have hole on my ribs and i'm very skinny… I want to have a muscle mass but i don't have money to go to gym that's why i only exercise at home?? Please tell me some exercise at home that can makes my muscle grow bigger and earn more muscle mass…

Does lifting heavy objects can cause not growing..??

Please tell me how to be muscular…

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3 Comments

  1. First, dont over do it.
    Now, I would suggest you start hitting the yardsales.
    Lots of excercise equippment out there for very very cheap.
    Get a weight bench and start small. Get your muscles used to doing a certain amount of reps at a time.
    The first time you work out is your testing yourself.
    Get a clip board and keep track of how much you can do with a certain weight… then next time go one or two more with that weight.
    Next time, increase the weight and start at the beginning.

    Example:
    January
    1/Monday
    Biceps
    10 reps……………10 lbs.
    Leg lifts
    10 reps……………20 lbs.
    Crunches
    10 reps…………….———

    4/Thursday
    Biceps
    15 reps……………10 lbs.
    Leg lifts
    15 reps……………20 lbs.
    Crunches
    15 reps…………….———

    7/Sunday
    4/Thursday
    Biceps
    10 reps……………20 lbs.
    Leg lifts
    10 reps……………40 lbs.
    Crunches
    20 reps…………….———

    Keep increasing on both sides slowly so you dont injure yourself. Injuries should be avoided because it will set you back weeks and weeks as you heal. Slow and steady wins the race. Pace yourself.

    Here is a website with some good advice about body-building:
    http://www.lifting-secrets.com/

    and……. here is a website with a 'printable' exercise log… or way to keep track of your progress as you work out….just click the download link and print a few copies to put on your clipboard….. :
    http://www.fitnessgear101.com/printables/work-out-log.aspx

  2. azz_prince says:

    i am simmilar to you pal, i have like a dent in my chest aswel, but i have heard that it makes the dent look bigger when you work out, and about the growing thing,well this has haunted me for ages and i have never founf the answer,some say yes and some say no, and to make your chhest look bigger i think you could do situps that does the tricks and for your abz try sit ups, im preety new to this workout thing aswel,hope this hepls ­čśÇ

  3. Mr.Sleepy says:

    lift weights. do push ups and curl ups

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