Beginner looking for tips

[Ali090695]

Hi ladies and gents I'm a beginner when it comes to gym... been going on and off (2 months tops) for years and am wondering what is the best way to gain leg muscle and calf muscle as these just dont want to grow on me 😅.

I currently run 2 miles every other day (18mins) just for fun and if weather permits I love to cycle. But what can I do in the meantime whilst in lock down (UK). I dont have access to squat racks or even a bar bell, want to build these chicken legs 😁

Current weight is 66kg
5ft7/8
25 YO
Body fat I'd say 18% hard to say


Thanks for reading

[GeneralSerpant]

Bodyweight squats aren't a bad start.

[BeginnerGainz]

BW squats, glute bridges, hip thrust, pushups, rows (or band rows) to start. You can advance rows to chin ups then pullups.

Then at some point some kettlebells will come in handy for presses, swings, squats, rows and pulls.

Get some light bands for targeted upper back work.

Then decide if you need more equipment than that down the road.

[air2fakie]

been going on and off (2 months tops) for years and am wondering what is the best way to gain leg muscle and calf muscle as these just dont want to grow on me.

Try hard to work out consistently for more than 2 months straight.

[davgrav]

You need to watch your diet, that's the main thing. You need a system, without it, it will be difficult. I made these mistakes, so I had to start over a few times. You can check the percentage of fat in the body with a special scale.  

[faithbrah]

You can check the percentage of fat in the body with a special scale.

you can, but regular scales are wildly inaccurate and even dexa scans can be off

[CommitmentRulz]

You can check the percentage of fat in the body with a special scale.  

Not with any degree of accuracy. https://weightology.net/the-pitfalls...impedance-bia/

[Ali090695]

BW squats, glute bridges, hip thrust, pushups, rows (or band rows) to start. You can advance rows to chin ups then pullups.

Then at some point some kettlebells will come in handy for presses, swings, squats, rows and pulls.

Get some light bands for targeted upper back work.

Then decide if you need more equipment than that down the road.

Thanks alot these will surely help out and any other recommendations? I also have bands I.e. the coloured ones with various resistance etc.

[Ali090695]

Try hard to work out consistently for more than 2 months straight.

Haha yeah I'm currently month 4 into home gym workout so I dont think I will stop untill I'm happy with my body 👍🏻

[BeginnerGainz]

Thanks alot these will surely help out and any other recommendations? I also have bands I.e. the coloured ones with various resistance etc.

I primarily use bands to target smaller muscle groups, like the upper back or to help warm up the shoulders using “band dislocates”.

Upper back work could be pull aparts, scarecrows, “no moneys” or some other variation.

They are good for ladder walks as well if you want to get a burn in the upper glutes.

Depending on what poundage you have, they could do in a pinch for bigger movements, and in the past I’ve done curls, lateral raises, straight arm pulls laying on my back, chest presses, overhead Tricep extensions, more curls....you get the picture. I don’t have a pull up bar at home so when I work out my back I do lots of seated rows with them.

[Cparnell7]

Try hard to work out consistently for more than 2 months straight.

Pretty much

[YoniB]

man i got u >> YT Ryan Humiston, bodyweight workout