Beginner Looking to Gain Muscle

Wreck

Ok so New Year’s been and gone and it’s time to face up to some more of the resolutions. I’ve been off the smokes and booze for two weeks now, and have been doing a 40 minute run followed by some press-ups and sit-ups every 2nd day.

I’m 28 years old, 6ft tall and weigh 10 stone. I haven’t done any exercise for over two years. I’ve decided that I want to get fit again, but that I also want to put on at least a stone in muscle. With that in mind, I joined a gym yesterday (Crunch in Dun Laoighaire). I’ve done some weightlifting in the past, but I’ve never tried to put on weight before, so I’d like some advice.

I’ve been researching it a bit on the internet, and I think the best plan is to cut out the cardio for at least the first 6 weeks and just concentrate on bulking up before getting to a good level of fitness. I’ve also been researching the diet necessary for putting on muscle, and have been working out an eating plan to try and make sure I get all that I require daily. Ideally I want to gain mass on my chest, shoulders and arms.

So at the moment I have two questions. What, if any supplements/shakes etc., should I take? And can anyone point me in the direction of a good weightlifting programme designed for a beginner looking to bulk up?

Wreck

Ok so I did some more resarch online and have found a program that seems to be highly recomended by many people - called the Rippetoe Starting Strength - comprehensive introduction here http://forum.bodybuilding.com/showthread.php?t=998224 . Three days a week of alternating the following workouts.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

I'll be starting this on Monday so in the meantime I'm continuing to run and do sit ups etc. Would like to hear some feedback from anyone who has done this program or something similar. Still unsure as to whether I should continue running on the days I'm not doing weights.

I've decided that I will take a protein supplement immediately after training, on the grounds that it can't hurt to be getting some extra protein into me. Can anyone recommend a good supplement please?

I want to set some specific and measurable goals, but have no idea how quickly you can gain muscle. Would 4 months be a realistic target to put on a stone in weight, or am I looking at a year or longer?

An Citeog

Definitely a good choice with the programme but there's a modified version to the one you have and it comes highly recommended by most on here. Check out http://www.startingstrength.net/workouts/

Hanley

Post training you want protein AND carbs. NutritionX's RAM is a great choice for that. Just make sure you're eating loads outside of the gym too.http://pronutrition.ie/products.php?action=product&id=7


It has the added benefit of being the nicest tasting supplement ever too.

Wreck

Thanks for the responses guys. I've taken the advice on board and done some more research online, now really looking forward to starting.

Have decided that I'm going to completely cut out the cardio for the first six weeks and reassess at that stage. The somewhat arbitrary goal I have come come up with is to gain 6lbs over six weeks. Don't know how realistic this is, as there's alot of conflicting stuff online about how quickly it's possible to gain muscle.

Colm_OReilly

If you've any questions on the starting strength program Rip can answer them here: http://strengthmill.net/forum/forumdisplay.php?f=36

If you can, get his book, Starting Strength. Really excellent advice, you won't regret it.

Best of luck,
Col

Pj!

http://forum.bodybuilding.com/showthread.php?t=998224
Thats a great link for Starting Strenght

Fanfan

An Citeog wrote: »

Definitely a good choice with the programme but there's a modified version to the one you have and it comes highly recommended by most on here. Check out http://www.startingstrength.net/workouts/

If i was to start this programme it says not to do anything which is not stated in the workout. Does this mean I should stop doing cardio? Because although I want to bulk up my main aim is to lose the belly and excess fat. Also I just purchased a gym ball yesterday would the weights programme mean also to forget doing training on this gym ball also?

Fanfan

Fanfan wrote: »

If i was to start this programme it says not to do anything which is not stated in the workout. Does this mean I should stop doing cardio? Because although I want to bulk up my main aim is to lose the belly and excess fat. Also I just purchased a gym ball yesterday would the weights programme mean also to forget doing training on this gym ball also?

Any ideas?

Pj!

Fanfan wrote: »

Any ideas?

I'd go for it mate. If you are wanting to lose the belly cardio will help.

Use the gym ball as well. It will all help.

Colm_OReilly

Fanfan,

The website is a fan site, and I'm not entirely sure the assistance exercises (in particular the sit up/back extension work) is as Rip prescribes in SS. I can't check atm because I've lent my book out.

According to Rip, you can add in cardio sessions as long as you're making progress on your lifts (his primary focus being increased strength). If you're adding in the cardio sessions, I would imagine your strength gains wouldn't advance as quickly.

Rip's take on cardio and SS.
http://strengthmill.net/forum/showthread.php?t=405&highlight=cardio

Hope this helps,
Col

Fanfan

Cheers for the help lads

marshall11

Hi,

I am in the same boat as you are, starting off looking to gain weight etc. My metabolism is almost too good! I started doing weights last week and lost half a stone so start eating like a horse, mostly 'good' food and have put on a stone in that week - 10 days! I also drink a glass of promax protein drink a day which I find to help. 4000 calories a day is a must and alot of protein which is were the shake helps.

PeakOutput

marshall11 wrote: »

Hi,
lost half a stone so start eating like a horse, mostly 'good' food and have put on a stone in that week - 10 days!

make sure you are weighing yourself at the same time everyday

ie as soon as you wake up after going to the toilet every monday morning or something like that

measuring yourself in the morning and then eating 4000calories and then weighing again will produce vastly different results

Bradford

Dancing is a great way to loose and tone your body fat and to gain muscle fitness too. After finishing from a building muscle mass exercise, you should take time out for dancing. Dancing is in itself a great activity that builds and tones your body muscles quite strongly and smartly.

Khannie

Thanks for the input and welcome to boards.ie.

Just FYI: It's not the "done thing" to post in very old threads (though it's no biggy). There's an FAQ section here.