Work out three times a week alternating these two workouts 1. Squats, Rows, Military Press. 2. Deadlifts, Chinups, Bench Press.
Do each exercise for 3 sets of 10. Do not workout two days in a row. Use full range of motion on every exercise. Emphasize perfect form and lower the weight slowly (3-5 seconds). Work to failure but keep good form on every exercise. Rest 90-120 seconds in between sets. Do abs and calves whenever the hell you want to. Besides that, do no isolation movements. Do this routine for 6 weeks. Eat lots of food spread out over the day and get some protein in every 3 hours. Do not do aerobics. Take in at least 130 grams of protein. Drink a gallon of water a day. If you find you aren’t gaining weight, then eat more food. Eat lots of fruits and veggies.
Ok I read some of the articles that you guys recommended, except the Diet Manifesto one, a diet’s the last thing I need when I’m too skinny already. They seem pretty hard core and kind of confusing at first, but hopefully I’ll understand more as I get into it. Since my Mom doesn’t really like cooking, I know I can’t get her to cook more than 3 meals a day. But would it work if I ate a snack in between meals, like maybe a glass of milk and some peanut butter or a snickers bar? I’m also going to add in more exercises and use more weight and less reps. Does it sound like I’m on my way to getting bigger? Thanks again everyone for being patient with me and offering all your advice. You guys really sound like you know your stuff.
OK, since you want to work out at home, on a tight budget, here are two, easy-to-make items that you must have: a pullup bar and a dip bar. You can make these from 3/4 galvanized pipe parts from home depot. These two exercises alone will help you put on a lot of mass. They will be hard at first, but that is exactly what stimulates muscle growth. - Nylo
grrrrrr…stick boy…you were so lucky earlier when I was kind and gentle…but it is no longer the case. Look, I work out in my basement, and all I own is a bench, an olympic set, and a squat cage. Cut out the foo foo excuses…you either wanna grow or you don’t. This isn’t something that you can get in a month or so, it takes a while…and there is NOTHING hard about TRAIN, EAT, REST, GROW!!! Remember…losers whine about trying…winners go home and %$%#@ the prom queen!! As far as supplements…look at convicts…they don’t have the best diet…there is NO protein powder or supplements, but they get big because they hit the iron. And if you can do 25 reps without strain…add weight!!! Grrrrrrrrr
You need to start squatting yesterday. I dont want to here any of this i dont want big legs crap. My legs are huge and all i hear from women are that my legs are sexy. My best friends a girl and she said that the sexiest thing about me is my legs and butt. Where did they come from? Squats. do them. When i was your age, i did a bill starr routine that had me squatting 3 times a week. it was a full body program. i think it is very effective for beginners. do a search on the net and you should find many variations. i think there is one on the old deepsquatter page.
Actually, the Diet Manifesto is the most important one for you to read. Here’s an excerpt from the article you don’t think you need to read:
"I'm 34 and all my life I've been skinny. I've yet to crack 155 pounds. I've tried high volume training programs and low volume programs, everything from GVT to HIT. Nothing seems to work. Supplements help some, but not much. I'm thinking of training twice a day. What do you think? Is this a good approach to packing on lean muscle mass? Thanks." Steve
Every week I basically get these same two letters. They’re always written by different people, but they say about the same thing. Everyone wants to know how to either lose fat or gain muscle. Of course, most want to do it at the same time. My response to these letters is almost always the same: “It’s your diet, stupid!” Well, I’m a little nicer than that, but you get the idea.
If this grand epiphany has yet to hit you like a bolt of lightening out of the clear blue sky, then allow me to toss out the first bolt:
If you’re not satisfied with your body or your progress in the gym, it’s probably not your workout, your supplement program or your genetics that’s the problem. It’s your diet. Accept that fact. Live with it. Tattoo it on your forehead.
If there are any real bodybuilding truths out there, this is one of them. What you shove down your cakehole is the key to getting the body you want. Diet is the missing ingredient if you’re not making progress toward your goal, be it fat loss or muscle gain. If your diet is shitty, don’t think you can make up for it by just training harder or taking more supplements."
I think this article could help you, what do you think?
IDIOTS GUIDE TO GETTING BIG.
- Get some Whey Protein Powder. Every three hours get at least 25 grams of protein by eating or having a Protein Shake and EITHER some fat (flax oil is an easy one) or some carbs. If you dont notice any change after one week KEEP INCREASING MEAL SIZE UNTIL YOU DO.
- Immediately post workout have a shake containing about 50 grams of maltodextrose and dextrose and 25 grams of protein. Repeat one hout later.
- Work out 4 times per week (resting every 2) doing each muscle once/week, doing no more than 2 exercises per muscle and 5 working sets to failure in the 8-12 rep range. Increase and decrease sets over a 2 month period noting what volume works best. Then rest for a week and focus more on the best number of sets for another 2 months.
When I first stated to train I was in the same shoes you are. I was a little taller and about the same weight. I made a lot of mistakes. For the first two years of training I gained a wopping ten pounds. Most of that was the first year. Here are a few things I have learned over the years. 1) most people say they are eating lots but infact they are not, if you were eating lots you would not weigh 130. So increase your food intake this is the most important tip you will hear (Eat lots). 2)Train three to four times a week no more than that. 3)Train all your body parts, not just your biceps and chest. 4) Make sure you eat right after working out. 5) Train for no longer than an hour(45 minutes would probably be better for you). 6) Read everything you can get your hands on concerning building your body.
Stick, the diet manifesto is probably the artical that you need to read the most. Diet is the key to EVERYTHING as far as gaining muscle is concerned. I am not talking about starving yourself and eating salad or some other crap, i am talking about increasing the amount of calories that you take in every day. Now, while counting calories and such is not necessary, it will probably get you where you want to be quicker. If you don’t want to count and keep records, then you might try adding a snack between each meal(the milk and peanut butter idea is a very good one). Just make sure you do this EVERY DAY(more than once a day), and not just when you feel like it.
Now, if you don’t train your legs, you will make very little progress. Not only that, but you WILL look stupid with tiny legs. If you don’t have a squat rack, get one, and until then, do deadlifts. Squats and deadlifts are the two best exercises there are, as they not only work the legs, but almost every other muscle in your body.
Finally, read as much information on this site as you can. All the training info in t-mag can be used somewhere in your training. If you stick with a SMART diet and training program, you WILL see results, it just takes time.
If you didn’t feel like reading that long ass paragraph here’s the quick point…
Your definition of diet is the term that fat housewives throw around like none other. When they say it here it means what goes in your “cakehole”.
It’ll make you big, it’ll make you cut, or it’ll make you fat and weak.
A snickers bar usually will do the third option of those three.
Easy things to make that can give ya lots of everyone’s favorite protein… oven ready chicken wings, chicken breast, tuna in a can… why not try this as a snack, or instant oatmeal, that’s easy, gives ya fiber and some low GI carbs… some sugar to, but hey your 18 and could use some mass so it’s all good.
If your like me your a total retard in the kitchen. I'm gunna try and get over that, you should too.. plus ya might need it for next year if your goin' to college! Stick to the iron game dude. It's a helluvalot of fun. Lemme quote from the first day I read this forum, changed my life: "Food is the best supplement I've ever bought." I forget who said it, but he's(or she's) a modern day Plato. I'm 18 too, and also desire to be a heavy weight! Eat like hell bro. Let everyone know how it goes.
Ironbabe, thank you for pointing that out about the Diet Manifesto. Stick-boy is beginning to tick me off with all these stupid-ass excuses. This is why it can be frusturating to give advice…especially to newbies. Because we can tell them all the best stuff, and they ignore it!
I mean, if I had this sort of info when I first started training, I'd be light years ahead of where I am now. But instead of realizing that we are on the ball, Stick-boy keeps making new excuses! I want to break him in two! And I don't think it would be too hard considering he's such a lightweight. I might be short, but I got 20lbs on Stickboy. Hey Whopper, you mind if I take Stick-boy down? I don't like playing mr. nice dogg when someone just ignores what I say. Go read the DIET MANIFESTO Stick-boy! Pick one of the eating plans, and follow it. Get a basic routine listed in one of the articles and do it up!!!! And start READING more info on this site! But STICK TO THE BASICS!!! Bow wow wow!!!!!
Lots of bench presses, curls and sit ups huh? WEEEEEEEEEEEEEEEEEEEELLLLLLLLLL…that won’t get it. All the others gave excellent advice. I would recommend that you go back and read all of the “Dawg School” articles. Then go read all of the question and answer columns as your question has been asked and answered a few times. Secondly, I would suggest that you learn to squat and learn to chin, as if you are looking for sheer mass those are the best two movements in my book. However, if you only do those two you will develope an odd looking physique and have injuries because of imbalances, so you need others I would recommend some dips and dumb bell pressing (from various angles, flat, incline or decline). Some dead lifts would be great as well. In one of the Dawg School columns, Chris gave a beginner’s workout, I think it would be just right for ya. Someone also mentioned TC’s article (2 parts) about Charles Poliquin’s training principles. Definately go read it! I was reading somwhere the other day that when Dorian Yates (if you don’t know who he is, he’s a pretty big guy) decided to take up professional bodybuilding, he didn’t enter a gym for three months, instead he read everything he could on weight training and bodybuilding. I wouldn’t suggest that per se, but the point is valid. Knowledge means a lot. Also, you may have noticed I didn’t recommend any leg extensions, bicep curls, tricep kickbacks, etc. There’s a reason, you may want to include some, but stick with presses, chins (see Poliquin’s articles on the subject), squats, and pulls (i.e., dead lifts and it’s variations). As for eating, keep a record for a week or so, and see if your really eating as much as you think. DO you ever go 4-6 hours without food? Do you get plenty of quality carbs, protein, and fat. Especially protein? And further more, ask more questions and read all the stuff on t-mag. just realize while this stuff is extremely complicated, it’s also extremely simple! Also, at the deepsquatter (strength online) web site (do a search to find it) there is an article in the “Miscellaneous” section written by a “Sandeep De”. The article is entitled “The Ultimate ‘Get Big’ Recipe.” I would suggest you find it and read it, it’s very good. It’s glossary and explanations will save you lots of time. Good luck, May the force be with you.
Stick, Oh man, if there is any article that you should read it is the diet ones. Being on a diet does not mean not eating food and losing weight. Your diet is what you put in your body. If you noticed some diets were called The Get Big diet and Massive eating. Doesn’t sound like weight loss to me. Just what all the others said too. Read the Dawg School and start to train smart. Does your school not have a weight room you can use? Most high schools will open up their weight rooms to the public for free. Anyways if you can’t do that just make sure your hittin the core lifts. Squats deadlifts and Bench. Good Luck!
Hey Stickboy, Welcome and keep this in mind, I’m just A Girl and older than you at that,so if I can do it, you can do it. I weighed 106 when I started out, and I would have to say I really started improving when I changed my diet,so follow all the great advice here. The big difference between you and I, that I can see is MENTAL, you need to eat and get in there, grab those weights by the throat, and shake till they roll over, or their neck breaks… GROOWWLLLL!
Nate bro…break the little twerp in half…wait one second…I got something to say… You know, Chris tells us to be nice to stick boy…and what happens…we get kicked in the teeth. Look stick dick…there are a lot of people here that work their asses off to get the body they want…myself included. Not to give a testimonial or anything, but when I started I was 6’5" and 160. I could hide behind a flagpole except for my ears sticking out. now I am 242 (as of this morning) and looking to get to 255 this year. As the big dog said…if HALF of us had the wealth of info you got today…and the number of supportive people…we would be light years ahead. Stck boy…usually people like you are flamed on this board…but we were asked to be supportive…and I was proud to see the amount of t-folk willing to help. For a little twerp like you to just say…its too much work…then you do not belong here…because EVERY single person here has worked…sacrificed, and suffered to get the body they want. So when your scrawny ass sees some HOT babe hanging on the arm of some guy wearing a Testosterone T-shirt…or some UNBELIEVABLE hottie girl wearing a cut off testosterone T-shirt…I want you to remember…we welcomed you with open arms, were willing to help you…and YOU didn’t have it in your guts…so we will kinda laugh when we see your scrawny pale body on the beach with some ugly chick.
Now…just before you get totally dejected, before Nate breaks your ass in half…you got one last shot to join the fold…IS IT IN YOU BRO?? Cause if it is…we are here…if not…well…get in the ring…PUNK and Nate will kick your scrawny little ass… (Courtesy of GNR “Get in the ring”!) To everybody else…I think we all tried our best…Chris…we ALL deserve T-shirts!
Hey A-girl…have to tell you…that growl coming from you…kinda turned me on…growl for me again…please?? wink
See that previous issues button over there to the left? Click and absorb, bro!
This has to be a joke by someone at the staff. Am I alone on this, 'cause in my mind there’s no way that this guy’s for real.
I don’t really have anything to say to Stick-Boy, as I get the impression that something a lil’ fishy’s going down or he’s just a big puss, but I would like to comment on the new and improved whopper and my boy Nate Dogg. Way to show this lil’ weasel whacker who’s boss. I fell off my chair at least twice reading some of those posts. This chump isn’t serious about getting huge, he admitted it himself. Don’t waste your time with this E-Man…unless it’s to rip him–maybe flaming him will give him some motivation.
Whopper, you crack my ass up! Oh man, between you and Timbo, I sit here laughing like crazy. It’s good that no one is around right now, they wouldn’t understand why I’m laughing at my monitor. Stick-boy, Whopper is right. I couldn’t have said it any better. Listen to the big Whopper…and can I get a small fry with that…he is a big dawg like we all want to be.