Need Help Bulkin Up

Damage

Right,heres the thing,i'm 19,6"1 and at the moment i'm like a rake if ye know the phrase.I'm skinny and scrawny to say the least. I need to put on some muscle and bulk up a small bit as i'm just sick of it now. I've been meanin to do it now for a while but was too lazy. I'm commiting now and gonna do my best.Basically what i need to know is what kind of foods should i be eating/avoiding and what would be the best exercises to do,etc. I'm lookin to build my whole body really,have a bech press gym thing at home with the leg weight things aswell so i use them.Anyway i have a very high/fast metabolism so this is probably why i dont put on weight.I've tried to tell ye everythin so ye can help me as much as possible. Hopefully ye will be able to.Thanks in advance

Degsy

I'm sur ethe regulars on here will put it better than i can but the rules for gaining weight(muscle) are:Lift weights in low repetitions(8-12),use three-five sets per excercise,eat loads of food,get plenty of rest.Check out the stickies above^^^^

slicus ricus

Basically what you need to do is hit the gym 3-4 days a week nd do a split programme combined with a large diet consisting primarily of prorein

Advised splits include:-
Day 1 - Chest and Biceps
Day 2 - Legs
Day 3 - Triceps and Back
Day 4 - Shoulders and Traps

Theres other ways of mixing this up, but its important that you dont hit the same body part 2 days in a row - ie doing chest on one day and triceps the nest is not a good idea because you will indirectly hit triceps while benching, which will result in your triceps having insufficient recovery time - muscle growth is due to the RECOVERY process your muscles go through following training.

An essential part of muscle recovery (hence growth) is protein. Ideally, you should be aiming to eat 5 to 6 meals per day, each consisting of 25-30 grams of protein. This does not mean you should neglect carbs and fats: Both are very important. The fact that you have a fast metabolism indicates that you are a hardgainer - as a fellow hardgainer, i can tell you that you will need to eat a lot of carbs (and a lot of food in general) to bulk up. On the plus side, it means you can consume dairy products etc and get the benefits of them (high protein, high carbs) without the negative consequences (you wont get fat).

Eating 5+ meals a day requires a high degree of dedication to the cause - you're gonna have to bring packed lunches to work/ college or pay a fortune going to centra 3 times a day! I personally prefer the packed lunch option. Also, there is an obvious dedication factor involved in going to the gym 3-4 times a week and sticking to your routine.

If you want to know good sources of protein, i suggest you read the sticky that g'em posted: It is an impressive piece containing many good suggestions that i have found quite useful.

Damage

sound for that, really helps. any more welcome

yomchi

As some guy called Ronnie Coleman would say - "you wanna be big? - you gotta train big and you gotta eat big!"

Degsy

Ah Ronnie,he's such a wordsmith!

slicus ricus

Jon wrote:

As some guy called Ronnie Coleman would say - "you wanna be big? - you gotta train big and you gotta eat big!"

That says it all in one there!

base2

Day 1 - Chest and Biceps
Day 2 - Legs
Day 3 - Triceps and Back
Day 4 - Shoulders and Traps

I wouldnt agree with a 3:1 ratio of legs to upperbody.

I've found that my best results have been achieved by hitting legs hard. Thats what my girlfriend has noticed. Quads and hamstrings. Doing big squats will also spur more growth in the rest of your body as well as its such a devastating exercise.

slicus ricus

base2 wrote:

I wouldnt agree with a 3:1 ratio of legs to upperbody.

I've found that my best results have been achieved by hitting legs hard. Thats what my girlfriend has noticed. Quads and hamstrings. Doing big squats will also spur more growth in the rest of your body as well as its such a devastating exercise.

Could you put up the split you do? Id be interested to see.

Transform

Fast metabolism my £$%ss.

If at first you don't succeed heavier weights is what you need!!

Also you have not put up your program, diet, goals, where you train, favourite football team (ok thats not soimportant but you get the idea) yet so how can specific advice be given?

Dragan

Transform wrote:

If at first you don't succeed heavier weights is what you need!!

And that folks, is why Transform is a Trainer worth listening to.

babypink

Transform wrote:

If at first you don't succeed heavier weights is what you need!!

the gospel according to Transform!!! listen....absorb.....lift!!!!!

Transform

If at first cont......

For work that does not try your strength,
Will weaken it at length.

Still awaiting the original posters thoughts though......

Damage

Thats the thing,sorry for no reply till now but i hadnt been doin that much training,benching,punch bag,dumbells,not crazy weights but stuff that is heavy to me,i work my way up.All thought from ye all appreciated.My work hours have been crazy the last week,12 hours so no gym or exercise training,threw me off a bit but im comin back this week to try and get a good bit in and keep it goin.Thanks guys