Absolutely no muscle - Help

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The Rat

Striker
I can't stress this enough, I have zero muscle in my arms or anything, or anywhere really. I am pretty thin but just never really exercised like that since I was 16 and started on the drinl (I'm 32).

Pathetically weak, it would be nice just to have anything, even so I can lift and carry stuff :lol:

I feel bit embarrassed posting this even, but what are you meant to do? Just like start lifting those little weights? Just looking for something basic to do in the house. I look at them and think I wont even be able to lift them.

Literally any advice be good, feel free to take piss too.
 


The Rat said:
I can't stress this enough, I have zero muscle in my arms or anything, or anywhere really. I am pretty thin but just never really exercised like that since I was 16 and started on the drinl (I'm 32).

Pathetically weak, it would be nice just to have anything, even so I can lift and carry stuff :lol:

I feel bit embarrassed posting this even, but what are you meant to do? Just like start lifting those little weights? Just looking for something basic to do in the house. I look at them and think I wont even be able to lift them.

Literally any advice be good, feel free to take piss too.
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1) Pick things up which you find heavy and then put them down, and then pick them up and put them down again as many times as you possibly can. When those things don’t feel so heavy any more, find heavier things to pick up and put down.

2) eat a lot of meat and potatoes.

This is literally all you need to know to get you started.
 
Absolutely nothing to be embarrassed about most people don’t care how strong people are and are very encouraging to those who are new to fitness.

YouTube has absolutely loads of beginner exercises that are good for strength from body weight work outs, HIIT workouts, Dumbell workouts, Kettlebell workouts and loads more.

HIIT workouts are good for strength if you aren’t interested in lifting things as you use up to 80% of your muscle fibres so it is hard not to become stronger!

You can’t get more basic than YouTube

Joe Wicks is the obvious one for HIIT workouts.

ScottHermanFitness and Athlean-X are both good for weights.

Tom Merrick is fantastic for bodyweight workouts.

Hope I have been of some assistance!
 
Vincemac said:
Change your job and get a more physical one
better still stop f***ing winging
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Pardon?

No I am not changing my job

and I'm not winging, asking for advice. You seem like a nice fella, all the best.
Thurston said:
1) Pick things up which you find heavy and then put them down, and then pick them up and put them down again as many times as you possibly can. When those things don’t feel so heavy any more, find heavier things to pick up and put down.

2) eat a lot of meat and potatoes.

This is literally all you need to know to get you started.
Click to expand...

Yeah fair play! Cheers
StrangerThings said:
Absolutely nothing to be embarrassed about most people don’t care how strong people are and are very encouraging to those who are new to fitness.

YouTube has absolutely loads of beginner exercises that are good for strength from body weight work outs, HIIT workouts, Dumbell workouts, Kettlebell workouts and loads more.

HIIT workouts are good for strength if you aren’t interested in lifting things as you use up to 80% of your muscle fibres so it is hard not to become stronger!

You can’t get more basic than YouTube

Joe Wicks is the obvious one for HIIT workouts.

ScottHermanFitness and Athlean-X are both good for weights.

Tom Merrick is fantastic for bodyweight workouts.

Hope I have been of some assistance!
Click to expand...

Cheers mate, will take a look
 
Try and set yourself a 30 day challenge to keep yourself motivated. Downloading an app like Strava and tracking everything you do can help keep you accountable also.

If you’re wanting to lift dumbells or other weights then have a chest and tricep day, back and biceps, shoulders and then a leg day and have a rest day in between. Use Athlean-x or Scott Herman or any other bodybuilder to learn different exercises to put in each day and how many reps to do.

This is all from the perspective of someone who was in your shoes a few years ago btw.
 
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The Rat said:
Pardon?

No I am not changing my job

and I'm not winging, asking for advice. You seem like a nice fella, all the best.


Yeah fair play! Cheers


Cheers mate, will take a look
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Cheers I hope you get fixed just work a little harder
 
Worth saying, I'm not sure if it'll be hard to get your hands on weights due to people snapping them up when the gyms closed. If you get sick of bodyweight stuff, have a look on Facebook marketplace, or see what's lying around in your house to use instead.

I bought one of these which has been spot on for a range of different exercises and muscle groups:

Suspension Trainer DST 100 - Blue/Red

Suspension Trainer DST 100 - Blue/Red null Our team designed this suspension trainer for strength training anywhere, and working all the muscles in your body, no matter your fitness level.
www.decathlon.co.uk www.decathlon.co.uk
 
I've put together a few workouts for my football team of body weight, HIIT, cardio, TRX and resistance bands/tubes. Let me know if you want any of these plans mate (I can send you a link for the equipment too).
They won't exactly make you bulk but it should help for a bit of initial strength
 
The Butcher said:
Start with doing 10 press ups on the hour during day while you are sorting a usable routine from youtube or there are some info in this forum if you search. Depends on equipment you have and space.
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I literally can’t do 1 press up mate

That’s the level I’m talking about
 
Once you start your exercising combine that with eating more, even if you think you're eating enough. Get some protein and have some full-fat milk for it and don't be concerned about getting bloated while you're trying to increase muscle size/mass. Eating is more important than the exercise. A lot of people start with the exercise then add the eating part after, but (imo at least) eating is by far the more important factor.

If you can get hold of a basic dumbbell set then you have everything you need to start off with home-workouts.

Something like this would do to start;

Youtube is a great tool, and Scott Herman Fitness as mentioned earlier is a great place to start.

If you can get in to a routine of eating enough and exercising you can make a lot of progress quickly. Plus, you'll get "beginner gains" :)
 
PeteFTM said:
Once you start your exercising combine that with eating more, even if you think you're eating enough. Get some protein and have some full-fat milk for it and don't be concerned about getting bloated while you're trying to increase muscle size/mass. Eating is more important than the exercise. A lot of people start with the exercise then add the eating part after, but (imo at least) eating is by far the more important factor.

If you can get hold of a basic dumbbell set then you have everything you need to start off with home-workouts.

Something like this would do to start;

Youtube is a great tool, and Scott Herman Fitness as mentioned earlier is a great place to start.

If you can get in to a routine of eating enough and exercising you can make a lot of progress quickly. Plus, you'll get "beginner gains" :)
Click to expand...

Calorie wise (if you're 67kg/175cm) what should you be looking at?
 
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