   The Official Muscle Exercises Thread!
  I am on a lounge posting spree it seems! [grin]To be more serious, I want tips on gaining muscular mass. I current have two 2kg dumbells, and I am going to get 4kg dumbells this weekend. I use them to train my shoulder muscles and my biceps:Figure 1: Shoulders Figure 2: Biceps(Note the muscular mass).But I am looking for other ways of gain muscle mass. Esp. for my legs(That's cycling), my back, abdomen(Sit ups? Bad for back...) and perhaps chest. I esp. want this done cheap, since I can't pay for a gym.Toolmaker   
  BOWFLEX!hahaSeriously though..eat lots or proteinLift heavy with few repetitions to build mass.Lift light with many repetitions to tone muscles   ;  I would definitely buy some heavier weights if you want to build mass. Doing tons of reps with light weights will tone you somewhat, but that doesn't seem to be what you're looking for.You can buy more dumbells (10 lbs or more, you can do two in one hand, as well) or a barbell with weights.With a barbell, you can do the usual benching, chest press, whatever, or even more leg workout stuff.But with dumbells, your second excersize is probably the most common. You can also do it sitting: rest your elbow on your knee for a good workout.If you can continue increasing your weight for a good time, you'll notice a huge difference pretty quickly. The progress will slow down after awhile, but you will keep getting stronger.Good luck! It's fun and feels great!   ;  get some weight gainer from a GNC (if you're in the US) and do aerobics exercise such as running, swimming, shadow boxing. they'll build your endurance which'll allow you to workout longer and harder.   ;  Alternating Dumbbell Curledit: 3d perspective view.   ;  Regarding protein - it really does help you build muscle. There's this "Whey" stuff that tastes better than most protein shakes. Just stir it like crazy to get rid of the lumps if you like :)   ;  We should illustrate these with smart_idiot's PolyPaint :)   ;  Put yourself in a position like you're going to do a push-up - hands on the ground, weight on your toes, knees locked, back straight, head down. Rotate your hands so that your fingers point outwards, at a 90 degree angle to your body. At this point your elbows should flex in such a way that your upper arms and forearms stay parallel with your body, and fold up neatly along your sides, as opposed to a typical push-up where your elbows point outwards. I've found this slight adjustment works the triceps and upper chest a lot more than any other home excersize that I've tried.For legs, balance yourself on one foot and squat down as far as you can. Touching the ground/wall for balance is acceptable as long as you leave your weight on your leg as much as possible. This is pretty much the same workout as cycling but you can do it just about anywhere, and without buying a bike. Really helps if you have bad knees, too - it might hurt like hell the first few days, but after a while it clears up a bit.   ;  Here's how: Join a gym.   ;  One hundred push ups (different styles) spread out within five different periods of the day seem to get sufficient results for small effort.  That and having a physical job...  But dumbells are great too.   