Bodybuilding Help For My Friend

Bigger Stronger Leaner Competitive Bodybuilding
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Hey everyone,

My name’s Dave. This is my first post here, but I’ve read quite a few of the articles and was especially interested by the one on the Hierarchy of Body Fat Loss.

Using information I’ve found on this site and on others I’ve lost 40lbs in the last year.

I’m not asking for help for myself (although with time this will be advice that I’d like to use). My goals are for weight loss not body building.

My friend and my brother are in similar situations. They are both skinny, low weight (around 130lbs each) and are disappointed in their inability to gain weight. They don’t really know where to look for information but I do so I’m asking you guys. What sort of a program would you suggest they do to gain lean mass?

Also, this may be tough, but my friend doesn’t have access to a gym. I was wondering what you guys know that would help him bulk up using some free weights and a bench press that he has at home.

I’m not too knowledgeable about mass gainers as supplements. Any opinions on their effectiveness and place in a lean mass gaining program?

Thanks for any help. :slight_smile:

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Eat more. Count calories, and simply add more.

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[quote]decarswell wrote:
My friend and my brother are in similar situations. They are both skinny, low weight (around 130lbs each) and are disappointed in their inability to gain weight. They don’t really know where to look for information but I do so I’m asking you guys. What sort of a program would you suggest they do to gain lean mass?
[/quote]

use the article library and find a decent looking program. at their stage, they need to be focusing on caloric intake moreso than finding the “perfect” program. however, at least make sure the program incorporates the basics: deadlift, bench press, squat, military press, pullups, etc

i made my initial gains with just a bench, barbell, and dumbells. some people still do train with minimal equipment. most programs are based on freeweight exercises that dont require much equipment, such as bench presses, military presses, curls, deadlifts.

He may be missing out on squatting, but make do and substitute it with lunges. also have him buy a pullup bar for like $10 to put in a door frame

if you have trouble getting calories in, go ahead and take them. you can go ahead and make your own mass gainers using whey, peanut butter, oats, eggs, and anything else you want. id suggest making your own unless time and convenience is a big concern–in that case, just use powdered.

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if they are “disappointed in their inability to gain weight” tell them two things:

  1. its their caloric intake. eat more.
  2. focus on getting stronger on basic lifts every week. if the weights dont go up, eat more.
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I agree totally with bulls posts. i think i could add to it a little though.

The programs i always recommend to beginners are this full body one the frequency can be adapted from just 2x a week for a total novice to as much as 5x a week as he progresses… and the exercises can be any you choose as long as they fit in the template (Horiz. push, pull etc)

This is the first link:

http://www.T-Nation.com/readArticle.do?id=1929120

The second is the second part of a how to build your own programs - the link to the first part is on the page. It is fantastic knowledge and it would serve anyone who lifts very well indeed. I use both as templates often, and i expect to for a long time to come…

Here is the second link:

http://www.T-Nation.com/article/bodybuilding/how_to_design_a_damn_good_program_part_2&cr=

These are both invaluable. Use them wisely my child.

Also, the only way top put on weight is food. Steroids wont do it, a fancy program wont do it, nothing will work unless you eat enough. If they have a fast metabolism (which i guess to be the case) then they will struggle to eat enough, but eat more than that they must. I cannot stress how difficult and important it is to do this.

First, dont worry about fat, fats - mostly oils EVOO, Flax, Linseed etc are all great to addition to a bulkers diet. At 130kcal a tbsp, you cannot go wrong. Build up the intake of those slowly.

Peanut butter is our friend, this is the number 1 reason the Americans are twice as large as most europeans. They love PB. It is everywhere, in every form in every shop… shit, from peanut butter brown underpants at J Crew… to peanut butter cookies in Dunkin’s.

Dont eat large meals more than 2-3 times a day, you will end up full and not eating snacks. Eat a medium meal, follow it up with a sandwich/toast/cereal/protein shake/nuts whatever for 2 more feedings.
Everytime you eat, aim to get 500-1000kcal in each time. You will not, but AIM for it. this can be spread out over 1 hour, going back into the kitchen after each “feeding”.

I find this method, keeps the palate fresh and not bored of the food - which leads to satiety. Enjoy your sweet foods, cause carbs are a big “YES” when putting on weight. Breads, potatoes, pasta, rice… potatoes and pasta are great because you can eat tons of them and an hour later, you are hungry again!!! They are the BEST bulking food you can get.
Protein, eat meats… all of them… lean if possible… never eat the fat off meats bulking or not. Eat steaks, chicken, pork, swordfish, tuna, venison, lamb, turkey… the lot. Sausages are STILL crap - i avoid them but…
Then have your shakes… either protein shakes or gainers… I used to use gainers but get one with zero sugar… a maltodextrin or a slower carb it in. Add flax oil to those.
Of course the make your own shakes as mentioned in the post above are a good idea too.

Joe