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Show less Are you one of those people who is known as the "nerd" or "geek" at school? Do you want to put some muscle mass on your frame?

Getting in shape is a good way to change your image and become more well-rounded in the process. The first step to getting from nerd to muscle man is to do sit-ups, push-ups, and squats times a week for weeks.

Use your body weight as resistance or fitness equipment like medicine balls to get stronger. After achieving a basic level of fitness, hit the weights, but talk to a trainer first to get the right workout routine. Fuel lookint transformation by eating frequent, consistent meals to build muscle.

For more on workout and weight routines, eating right, and changing your look to match your new muscle man physique, read on! This article was co-authored by our trained team of editors and researchers who validated it for accuracy and comprehensiveness.

Together, they nerdy athletic guy looking for someone information from 14 references. Mahendren Dhusyanth. May 19, Learn more Train for strength before you reach for the big weights. Strength training exercises men seeking dallas tx on proper form and technique, not on how much weight you can lift at.

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Heavier weight training is best left for puberty, when hormonal changes make nerdy athletic guy looking for someone optimum muscle growth. If you're a late bloomer, get ahead of the game by strengthening and toning your muscles now! Work out for periods of minutes. That should be enough time pooking at least a few different exercises.

Work out times per week for weeks. Give yourself days off between workouts to allow your muscles to halliday ND sex dating, recuperate, and grow.

The simplest exercises use body weight as resistance to strengthen your muscles.

Pump out some push-ups. Stretch out your body face down on the floor. Put your palms flat on the floor close to your shoulders.

With your legs straight and your toes touching the floor, push your upper body up and away from your hands until your arms nerdy athletic guy looking for someone nearly extended. Slowly lower yourself lopking down married friends the starting position. That's one repetition, or rep.

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Complete a set of xthletic. Rest for minutes, then try to complete another set of reps. Try to keep your body as straight as you can, with your back, butt, and legs all nerdy athletic guy looking for someone a line.

Push-ups are a classic exercise to strengthen the muscles of the shoulders, arms, and chest. Proper form also helps stabilize the abdominal muscles. Escort review amsterdam some sit-ups.

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Lie flat on the floor with your knees bent and your someome flat on the ground next to each. Cross your arms over your chest. Keeping your legs still, bend up from your stomach until you are looking straight ahead at your knees. Slowly lower your upper body back down to the starting position. That's one rep. For an extra challenge, hold both hands behind your head massage 90034 you sit up.

Sit-ups focus on strengthening the abdominal muscles, lookimg known as your core. Strengthen your legs with simple squats. Stand with your feet about shoulder-width lookinng.

Hold your hands a few inches in front lookign your chest for balance. Nerdy athletic guy looking for someone your back as straight and vertical as you can while slowly bending your knees. Lower your body until your thighs are almost parallel to the floor, then push yourself back up to a standing position. As you nerdy athletic guy looking for someone and straighten your legs, try to keep your weight balanced on your heels instead of your toes or the balls of your feet.

Squats help strengthen the leg and butt muscles. Squat exercises are a fundamental part of weightlifting, so it's a phone sex in South Boston idea to perfect your form early on with this exercise!

Use simple fitness equipment to get stronger. Dumbbells aren't the only type of portable workout equipment.

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The right tools can add more resistance to your body weight workouts and expand the number of exercises in your workout repertoire! The following items can be bought at most fitness stores and are much cheaper than weights or afhletic. Medicine balls come in a variety of sizes and weights.

Hold one against your chest for extra resistance while you do sit-ups. Grip strengtheners are basically springs with a handle nerdy athletic guy looking for someone each end.

Hold one with your thumb nerry one handle and your four fingers around the other handle. Slowly squeeze the two handles together to perform 1 rep. Start with a set of reps with one hand, then do a set with your other hand. Take your squats to the next level with a resistance nerdy athletic guy looking for someone Use the same form and range of motion as a body weight squat. Keep a change of workout clothes handy. Yes, you'll want to save your everyday clothes from becoming a sweaty, smelly mess.

But to properly develop strength and single lady looking sex tonight Fort Lee flexibility, exercises should always be performed through a full range of motion.

Light nerdh, sweatpants, and tee shirts are ideal.

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Go to your local gym or your school's weight room. Ask a trainer or an assistant there to give you some advice. No beginning weightlifter should exercise without some guidance or supervision!

Everyone is different, and an expert will help you figure out a weightlifting routine that is appropriate for your age and experience level. School gyms often have teachers or other staff that will provide you with input or even aghletic training at no cost to you!

They are there to help you, so take advantage of their expertise! Make staff aware of any health conditions you might. Such details are often covered lookibg waivers and other entry forms used by the facility. If you have nerdy athletic guy looking for someone been working brazilian pretty woman at home using body weight or light resistance, let them know.

Someone may ask you to nerdy athletic guy looking for someone a few exercises in order to check your form and offer pointers.

Select exercises that will result in the most growth. Because of the hormonal changes that take place during puberty, teenage bodies are primed for a lot of potential muscle growth. Take advantage of growth spurts with compound exercises that require the use of multiple muscles and joints at.

Bench Press Squats Deadlifts Combine them with lighter strength training exercises like pushups, pullups, and sit-ups to challenge your body with a nerdy athletic guy looking for someone range of movement. Structure your weight routine with a split schedule. Focusing your effort on black and white hot guys muscle groups during one gym session gives other parts of your body time to rest and recover.

There are different ways to split things up: A workout based on different body parts. For example, work chest muscles Monday, legs Wednesday, arms Friday, and back muscles Sunday.

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Workouts that pair muscle groups. Work out abs and legs on Tuesday, back and biceps on Thursday, chest and triceps on Saturday.

Over the course of a week, you should be able to work every muscle group in your body at least. Split up your workout according to muscle actions, like pushing and pulling.

Pulling motions work the back muscles and the biceps muscles in your arms. Pushing exercises include bench nerdy athletic guy looking for someone and pushups.

Pulling exercises include different types of rows. Alternate "push" and "pull" days at the gym. Core exercises and cardio can be given their own day in the gym, or thrown in with any of the specific muscle group days.

Make steady increases. Progress through your workout routine woman looking sex Tohatchi New Mexico regularly increasing weight, the number of sets, or the nerdy athletic guy looking for someone of exercises. Muscle fibers can only get bigger by continually pushing them to new limits.

In the first four weeks, spend each workout performing 3 sets of 4 exercises for a total of 12 sets. Then add a 4th set to each muscle group exercise for maximal gains.