What exersises/workouts can I do to make me stronger & muscular?

Ok, so I’m really into athletics, and I’ve started my season now, and I have competitons coming up at the end of april through the summer and I want to do really well, my area is shot-putt and I was wondering what exersises/workouts can I do to really bulk up and get muscular and stronger within about a month? Without going to a gym.. As I can’t get to one, I have 5kg dumbells and a punching bag at home.. What workouts should I do? And for how long?

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Answer #1

Rowing machines are amazing for toning muscles all over. They’ll be at your gym probably…by advice is to start at level 4 ian because the higher or lower levels don’t really help you. I’m a rower and I use them a lot :) really good for you

Answer #2

Since you wanna bulk up this is how get weights that you only can do 5 reps with that’s the method that you need to use to bulk up and when you get stronger and are able to do 10 reps get heavier ones. Eat 5-6 smaller meals a day 2-3 hours apart. Remember to get a lot of protein. Rest is how muscles grow so remember to rest your muscles and not to over train them. Sorry but reality is for really good circumstances you might gain 1-2 pounds of muscle a month( really really good circumstances) doesn’t sound a lot but in in time it will add up and you’ll be massive. If you need a list of workouts feel free to fm me

Answer #3

Try this site:
If you look a while, you’ll find some good things to do. Just don’t forget warm ups and cool downs—they may be the most important part of working out. Happy strengthening!

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