OT: My Work Out

[SniperHawk10]

Alright so i recently started to work out, and i am pretty skinny. I was wondering if i wanted to start weight lifting and doing curls, should i first start with the heavier weights and do smaller reps to get bigger arms, or lighter weights with more reps to get cut?

[Slava]

If you are skinny and haven;t lifted before you do not have that option. Just see what weight you can start at and start following a split routine.

I wouldn't recommend curls if you are just starting out and want to bulk up. Try googling stronglifts 5x5 and it will do wonders for you.

[Wavy Q]

curls are probably the most worthless weight training exercise possible.

Do Deadlifts of 5 sets of 10 reps to however much weight you can handle, and 10 sets of 10 pullups after, deadlifting is one of the most, if not THE most effective method of building strength & muscle in your legs and back.

Squats while holding sets of weights is also one of the more intense and muscle building workouts you can do.

For arms, generic bench presses, pushups, can do the trick.

You have to get your diet and sleep correct for the maximum gain though, i personally eat a lot of protein and a high amount of carbs, around 3000 a day, with no cardio work in my workout. A whey protein shake mix i also use, but supplements arent needed.

[Slava]

Bench press, military press, deadlift and squats. That's all you need when you are a beginner.

[Patterns]

Do lower weights for warm up then do heavy weights to get bigger.

Eat 3000 calories a day and drink whey. You'll be buff in no time.

[TonyMontana]

Bench press, military press, deadlift and squats. That's all you need when you are a beginner.

Tell'em Jay jay

[laduane1]

Want to gain some weight. Just eat...lol

[tugs]

Try googling stronglifts 5x5 and it will do wonders for you.

i did. finally a routine i can follow that theoretically, i know will work. getting fed up with the usual 3 sets of 12 for a 4 day program.

thanks for the link mr. j-far.

[Slava]

No problem man, actually "corona" and "Chach' a ocuple of mods on here referred me to that program when I started lifting. that coupled with good diet adds a lot to your basic strength level.

[Jimmy76]

Workout A Workout B
Squat 5x5 Squat 5x5
Bench Press 5x5 Overhead Press 5x5
Deadlift 1x5 Inverted Rows 3x12

Im reading that these two are the basic workouts and that it should take an hour

Am I interpreting this correctly because it seems like thats less than an hours worth

How long are you supposed to take in between sets?

[The Laker Kid]

If you are skinny and you want to bulk up, simple answer is you MUST take in more calories than you burn. Don't be surprised if it takes a long time to bulk up, this doesn't happen in 2 weeks, we're talking YEARS here. It's not as simple as simply "lifting" weights. You need to factor in nutrition, proper form, and most importantly rest.

You need to look at the whole picture, not just individual routines. The principle is you train, you rest the muscle, while taking in protein and a lot of calories which will make them grow. Rest is very important- you won't grow if you don't rest (and eat).

I'd suggest something like this:

day 1: Bi's, tri's, supersets until failure
day 2: chest, shoulders
day 3: rest
day 4: quads, calves, hams
day 5: back, abdominals
day 5: rest

There are many exercises for each muscle group, don't get stuck with a single one (like bench presses) you need to vary your routine to hit all your muscles. The goal is to always shock them, train them until failure, and FORCE them to grow.

If you haven't been doing cardio, I highly suggest you start it too - it will help you in the long term.

[dub81]

check out bodybuilding.com

Lot good tools in that website.

[H00PDREAMS]

For those of us who can't afford the gym.

Eat meat, beans, and potatoes to gain weight. Drink milk.

Start a routine good ole situps, pull ups, and push ups of different styles.

Squats for calves and legs hit the stairs. Lift tires. (Watch your back!)

To get cut hit the pool do laps or run laps around the hood full speed no jogging and hit the hills.

Drink lots of water.

Check out the Navy Seals/BUDs PT test requirements (Google it or Navy.com) for other low fi do it yourself work out ideas.

[microfib4thewin]

Workout A Workout B
Squat 5x5 Squat 5x5
Bench Press 5x5 Overhead Press 5x5
Deadlift 1x5 Inverted Rows 3x12

Im reading that these two are the basic workouts and that it should take an hour

Am I interpreting this correctly because it seems like thats less than an hours worth

How long are you supposed to take in between sets?

You're supposed to rest until you feel you can do another set. I follow something closer to the Madcow 5x5, but if I were to do this basic routine you listed it would probably take about 40 minutes.

Starting Strength isn't the only basic routine you can work with, if you do more research you can find more weight lifting routines you can go with. Different routines have different benefits, see which benefits you desire more before you choose which one to go with.

[tugs]

if you do more research you can find more weight lifting routines you can go with. Different routines have different benefits, see which benefits you desire more before you choose which one to go with.

im going to try j-far's suggested program. concentrates in strenghtening and bulking up for skinny guys.

and yeah for those who are just starting and wants to seriously bulk up, balance your weight lifting with cardio. from my experience, in 2 months i already saw my hard work paying off. 4x a week at the gym (T,Th, Sat, Sun), and my cardio was basketball every Saturday morning. then i tried out boxing only twice then boom! buhbye weight gained!

i believe i can still gain weight by doing these 3. the important thing i forgot while doing these was to adjust my diet.

[semi-sentient]

If you're skinny you need to put on muscle and you will automatically be "cut". Do heavier weight, lower reps, and focus on form.

Here's a program I was recently doing (taking a 1 month break and doing strictly cardio/core) and it was pretty damn effective. I generally do between 12-10-8 reps because size isn't my main concern, but if you lower it to 8-6-4 then it'll get you buff in a hurry.


Chest/Triceps Day:

- Incline Barbell Bench + Incline Dumbbell Flyes Superset
- Dumbbell Flat Bench
- Dips (4 sets)
- Close Grip Barbell Bench Press
- Skullcrushers

Back/Biceps Day:

- Front Lat Pulldowns
- Bentover Barbell Rows
- Hammer Strengh Hi Rows + One Arm Dumbbell Rows Superset
- Standing Barbell Curls
- Preacher Curls

--- REST DAY (or cardio) ---

Legs/Calves Day:

- Leg Lifts + Laying Leg Curls Superset (do high reps, 15-20)
- Leg Press + Deadlifts Superset
- Squats (4 sets, light weight -- your legs will be dead at this point)
- Calve Press (on leg press machine)
- Seated Calve Raises

Shoulders/Abs Day:

- Dumbbell Side Lateral Raises
- Dummbell Arnold Press + Bentover Dumbbell Raises
- Shrugs
- Bicycle Crunches (4 sets, max reps)
- Captains Chair Leg Lefts (4 sets, max reps)
- Ball Crunches (4 sets, max reps)


Drink protein (preferrably with some carbs) immediately after you workout (and Creatine if you like -- I personally don't, but this is considered one of the most important supplements you can take), then again about an hour after that. Drink lots of water throughout the day. Take casein protein before you sleep if possible, and make sure you get 7-8 hours of sleep. Your body is healing/growing while you're resting, so don't neglect your sleep schedule.

Also, don't stay with the same workout routine for more than 12 weeks. Some recommend about 8 weeks, but I find it easier to switch up my workout routines every 3 months.

[Slava]

I used to do deadlifts and squat on the same day but now I really can't. I go animal on the deadlifts whenever I do them. Trying to push to the extreme weight even if I do only 2 reps. The adrenaline rush you get from that is just amazing.

Gets you higher than weed.

I normally do squats when I have lighter exercises to add to it. I twice came close to dislocating my shoulder while doing squats on tired arms and legs.

[tugs]

now i'm confused on what to do.

i'll just try this later: my usual lifts doing j-far's 5x5 and semi's heavier weights, lower reps, and both programs focus on form to avoid injuries.

hope this'll work.

[Slava]

I'd suggest you do 5x5 for atleast 3 months before moving onto another program. I still do a modified version of 5x5 with additional isolation workouts I think I needed to add to the basics.

5x5 is made to add bulk because you'll be lifting heavier weights for shorter (5) reps at a time, which is exactly what semi sentinent is suggesting.

I still do my compound movements 5x5 or at times I go as low as 2 reps with max weight I can do to break through plateaus.

[tugs]

^^^ ayt, i'll do that. the program suggested to start at light weights but i've been lifting for months now and i think i can start heavy. but should i start at lighter weights as warm up before the actual 5x5?