Putting on weight!

togster

Hi,

I am 25 and skinny as hell! (62 kg!!). I have had enough! Over the past week i have been researching and joined the gym. This forum is great and i have learned alot about what to eat etc.

But could someone please explain the best way to weight train i.e heavy weights/light weights, reps, exercises , splitting the body into areas to work out, frequency of work-outs. I have tried to do this before but always failed as i think iwas not fully prepared and organised.

Can someone offer me some tips in relation to diet and programmes or links to ones that would suit my skinny build!!

Thank you very much.

BossArky

What height are you? Male?

togster

I'm 5'10 and male.

Pen1987

togster wrote: »

Hi,

I am 25 and skinny as hell! (62 kg!!). I have had enough! Over the past week i have been researching and joined the gym. This forum is great and i have learned alot about what to eat etc.

But could someone please explain the best way to weight train i.e heavy weights/light weights, reps, exercises , splitting the body into areas to work out, frequency of work-outs. I have tried to do this before but always failed as i think iwas not fully prepared and organised.

Can someone offer me some tips in relation to diet and programmes or links to ones that would suit my skinny build!!

Thank you very much.

Basics:
Benching: 3/4 of max weight, 5 sets of 5 reps
Biceps: use the dumbell that you can do 8reps with and do 3 sets, same for triceps

Eat LOADS.

rubadub

Check all the stickies. www.exrx.net is a great site.

basic tips, eat, 6 meals a day, workout your calorie needs from the stickies

http://www.boards.ie/vbulletin/showpost.php?p=50956807&postcount=4

No need for splits or any of that when starting out. I would do 3 full bodyworkouts per week. Squats, Deadlifts, Dips, Standing military press, bench press, pullups, chinups, pressups

BobbyOLeary

I won't go into detail on whats the best way as I'm not experienced enough to give that kind of advice but I'd advise Mark Rippetoe's Starting Strength program.

There's a website http://www.startingstrength.net which has sample workouts for the program. You'd be better off ordering the book, about €40 including delivery I think, and reading through that as it contains detailed information and photos of the three major lifts (Squat, Deadlift, Bench Press) and also the standing shoulder press and the Power Clean.

I'm currently 5' 11" and roughly 74/75kg. I gained about two kilos since starting the program and a shed load on all my lifts. For example, starting the program a month ago I could do about four or five dips and yesterday I popped out 3 sets of 10 no problem.

For gaining weight you'll have to up your food intake a lot (in a good way, not just with pies), thats whats probably keeping you at such a low weight. Post up your normal diet for a day, it'll help people help you more!

togster

Breakfast: 2 slices of bread with cheese.

Lunch: Usually a dinner of some sort. Ordered from restraunt.

Dinner: Meat, potatoes and veg.
I realise i don't eat enough. I also play alot of sport during the week. Should i cut this out?

I am going to work out all the things in the stickies re diet etc. I am determined as hell, its just there are so many conflicting things out there regarding workouts etc. I don't know where to strart.

Regarding reps and weight. Should you always lift your maximum weight and fail and low reps and then alternate?

Thanks to everyone who has taken the time to respond.

BobbyOLeary

I wouldn't cut out the sport, what is it by the way? Personally I lift three times a week and play sport (BJJ and Karate) 4 times and the only problem I've come across is that I'm not eating enough!

Increasing the food intake is vital, its funny, I find upping my food intake to be the hardest part of my workout! The stickies on here are very helpful with that.

Not to sound like I'm plugging Rippetoe's program too much but it really does sound like the one for you. Its designed for skinny novice lifters to increase their strength and bulk. On reps, I stick with 5 reps as apparently it allows for strength and hypertrophy increases to stick together (Apparently, don't quote me on it). It took me a week to find my correct weights for the lifts, some too light, some too heavy etc.

I'm sure there'll be more people on later to offer other advice. I'll just finish by saying that I'm in a similar enough situation as you and Rip's program worked for me! Also, the program is really simple so I'm only ever in the gym for an hour max, always a bonus.

togster

Thanks Bobby. I play soccer, floor ball and have started some ice hockey. Being so thin i get floored quite often!!

Roper

OT but what's floor ball?

An Citeog

Roper wrote: »

OT but what's floor ball?

Uni-hockey.

OP, I'd also recommend the Starting Strength programme. Have been at it for the last 5 weeks and have seen some good gains. Takes 1 hour to an hour and a half 3 times a week, so you'd probably be able to find time for it along with your current schedule. The link above as well as this thread have pretty much everything you need to know about the programme. You could buy the book aswell but it's not strictly necessary. Ask one of the instructors at your gym to show you how to do the lifts mentioned and have a look on the net for instructional videos aswell.