Beginner, runner, want to gain muscle

[Olly163]

Hi there,

I have been running 3-4 times a week (3 miles) for the past 2 and a half years). My lower body, calves etc... seem in good shape, but I have found that my upper body needs much more muscle. I would also want to work on my abs.

Having skinny arms I have decided to lift weights. Been training for about 2 weeks. I don't have access to a gym often, its extremely rare, therefore i'm aiming to do most at home.

The trouble is i don't feel as if i am seeing gain. I have been using resistance bands and only a pair of 5kg dumbells.

When I went to the gym, the max i could really lift was a pair of 10kg, embrassing i know. And I pretty much only use chest machine of 30 kg.

My height is 6 foot and I weigh 10 stone, i just turned 17. I don't wish to bulk, i what a lean, musclar body. I don't want to stop cardio as i do 20mins most days anyway. i am doing ab ripper x on p90x.

I'm thinking about a chin up bar? been using a chair for triceps dip.


What exercises should i do so i really see fast improvement? seens like its taking ages, but i really can't get a gym, especially through this summer.

Thnaks Olly163, im new here also .

[derdog909]

unless you cut back on running and get weights you prbly wont make much progress

[BBarry2349]

Running is always good. Keeps your heart going. Diet is one of the most important things you can work on. If you're just starting out, stick with compound excercises; deadlift, benchpress, military press, squats, etc.