I’m an 18 year old, 6’2", 170lbs. I look incredibly skinny, with my tiny girl like wrists being the part I hate most about me.
I’ve been going to the gym for about a month or two now. I’m not quite that strong, only can bench 100lbs in 3 sets of 8 reps(hope that can give you guys an estimate to my general strength). I eat like a MADMAN, and i put hotsauce on everything( which i heard increases ones metabolism alot, which might be why im so skinnY? who knows).
So heres my question… How do i gain more weight and muscle? Just keep at it in the gym? I havent really gained any weight yet… and I eat so much as it is, I cant really fit more in… But yet im so incredibly skinny.
1 cut out all cardio
2 eat everything in sight… and move to a new sight
3 back Squat, front squat, leg press, pullups, Rows, Dips
4 use as much weight as you can dont go over 10 reps
Do those excercises and throw in the basic excercises that every one does
curls bench shoulder rpess calf raises etc
I think this is something that’s probably overlooked by a lot of beginners, and gym rats in general. It wasn’t until I started really pushing myself, with 3 rep sets and the likes, using weights on the fringe of what I was comfortable with… That I started to actually get strong and put on noticeable muscle mass.
10 rep sets are great for warm-ups and cool-downs, it’s also useful to help get the technique together, but as far as getting strong and growing, it’s all about constantly staying at the fringe of what you can’t do. It’s about reaching for that, and making it what you can do.
4 use as much weight as you can dont go over 10 reps
I think this is something that’s probably overlooked by a lot of beginners, and gym rats in general. It wasn’t until I started really pushing myself, with 3 rep sets and the likes, using weights on the fringe of what I was comfortable with… That I started to actually get strong and put on noticeable muscle mass.
10 rep sets are great for warm-ups and cool-downs, it’s also useful to help get the technique together, but as far as getting strong and growing, it’s all about constantly staying at the fringe of what you can’t do. It’s about reaching for that, and making it what you can do.
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Someone give this man a medal. Thats one of the best points I’ve seen anyone write in a while
yo bro, get a solid workout routine down, hight weight low reps. you gotta get your diet down too. try and intake 2 grams of protein for every pound that you weigh. so you should be trying to intake 340g of protein a day! it sounds like a lot but it can be done. i drink 3 protein shakes a day and that accounts for 144g of the protein i intake a day. and just like everyone has been saying…eat like a madman. I’m only 5’9" and weight 150lbs, but since i have gotten my diet down and my gains have been awesome. you can workout all you want, but with a messed up diet your gains will be minimal.
Bro it’s diet, once you have it nailed you will gain!! please post a day in the life of your “mad man” diet and let the knowledgeable dudes on this board judge…
here is a workout routeen you should follow for 6 weeks(considering you dont have any injurys). Also note you better get your diet down, this is just one piece of the puzzle.
Monday-5x5 bench press
wed-5-7x5 Back squats
Friday- assistance work.
[quote]John S. wrote:
here is a workout routeen you should follow for 6 weeks(considering you dont have any injurys). Also note you better get your diet down, this is just one piece of the puzzle.
Monday-5x5 bench press
wed-5-7x5 Back squats
Friday- assistance work.[/quote]
[quote]John S. wrote:
here is a workout routeen you should follow for 6 weeks(considering you dont have any injurys). Also note you better get your diet down, this is just one piece of the puzzle.
Monday-5x5 bench press
wed-5-7x5 Back squats
Friday- assistance work.[/quote]
this dosent sound like enough volume for a beginer
I wrote out a big long program but if I was you I wouldnt do the program
I would do Bill stars 5x5 verry structured it works you will peogress in strength and it has you doing the excercises you need to be doing
[quote]John S. wrote:
here is a workout routeen you should follow for 6 weeks(considering you dont have any injurys). Also note you better get your diet down, this is just one piece of the puzzle.
Monday-5x5 bench press
wed-5-7x5 Back squats
Friday- assistance work.[/quote]
Im sorry dumbass me didnt right everything down, I aplogize.
Monday-5x5 bench, 5x5 rows(if you are just starting to lift ive noticed alot of people can row as much as the bench so use same weight if possable) up the weight 5lbs each week.
Wed-5-7x5 squats add 10lbs each set and every week add 5lbs to starting weight, so it should look like this week 1 135 145 155 165 175 185 195. Then next week 140 150 160 170 180 190 200.
Friday-Close grip bench 3x5. EZ Curls 3x5. Calf raises 3x10-12.
[quote]John S. wrote:
John S. wrote:
here is a workout routeen you should follow for 6 weeks(considering you dont have any injurys). Also note you better get your diet down, this is just one piece of the puzzle.
Monday-5x5 bench press
wed-5-7x5 Back squats
Friday- assistance work.
Im sorry dumbass me didnt right everything down, I aplogize.
Monday-5x5 bench, 5x5 rows(if you are just starting to lift ive noticed alot of people can row as much as the bench so use same weight if possable) up the weight 5lbs each week.
Wed-5-7x5 squats add 10lbs each set and every week add 5lbs to starting weight, so it should look like this week 1 135 145 155 165 175 185 195. Then next week 140 150 160 170 180 190 200.
Friday-Close grip bench 3x5. EZ Curls 3x5. Calf raises 3x10-12.[/quote]
Even with your additions, most beginners can handle much more volume and SHOULD use much more volume than that when it comes not only to “sets” but also muscle groups. You are basically telling a beginner to ignore every single smaller muscle group he has and that makes very little sense at all except to those who have fallen for the “do no isolation movements” bullshit.
Why only rows for back? He doesn’t have lats? Why no shoulder work? Calf raises but no shoulder work at all? You sound like a beginner yourself.
[quote]Professor X wrote:
John S. wrote:
John S. wrote:
here is a workout routeen you should follow for 6 weeks(considering you dont have any injurys). Also note you better get your diet down, this is just one piece of the puzzle.
Monday-5x5 bench press
wed-5-7x5 Back squats
Friday- assistance work.
Im sorry dumbass me didnt right everything down, I aplogize.
Monday-5x5 bench, 5x5 rows(if you are just starting to lift ive noticed alot of people can row as much as the bench so use same weight if possable) up the weight 5lbs each week.
Wed-5-7x5 squats add 10lbs each set and every week add 5lbs to starting weight, so it should look like this week 1 135 145 155 165 175 185 195. Then next week 140 150 160 170 180 190 200.
Friday-Close grip bench 3x5. EZ Curls 3x5. Calf raises 3x10-12.
Even with your additions, most beginners can handle much more volume and SHOULD use much more volume than that when it comes not only to “sets” but also muscle groups. You are basically telling a beginner to ignore every single smaller muscle group he has and that makes very little sense at all except to those who have fallen for the “do no isolation movements” bullshit.
Why only rows for back? He doesn’t have lats? Why no shoulder work? Calf raises but no shoulder work at all? You sound like a beginner yourself.[/quote]
Since I said friday was more assistance that was more to give a idea of what to do on that day(work muscle groups that need the assistance). he needs to do on friday Shoulder presses, pull-ups/pull-downs, close grip bench, curls, and calfs. Also do some ab work 2x a week too.
I myself was never able to handle to much volume, he may be different and be able to handle a lot. This is more of a idea of how he should set something up.
[quote]Professor X wrote:
John S. wrote:
here is a workout routeen you should follow for 6 weeks(considering you dont have any injurys). Also note you better get your diet down, this is just one piece of the puzzle.
Monday-5x5 bench press
wed-5-7x5 Back squats
Friday- assistance work.
[quote]blok wrote:
Professor X wrote:
John S. wrote:
here is a workout routeen you should follow for 6 weeks(considering you dont have any injurys). Also note you better get your diet down, this is just one piece of the puzzle.
Monday-5x5 bench press
wed-5-7x5 Back squats
Friday- assistance work.