building muscle fast for a thin chap

The Freeman

hey guys i don't normally hang out this side of boards and its my first time posting so hello everybody firstly:)

i have just joined the gym here in Galway for 3 months and want to put on weight FAST.

i currently weigh 11 stone and am 6ft1ins,i am going to alter my diet to up my intake of protein considerably(sirloin for dinner, breast and a half of chicken for lunch and breakfast mostly consisting of eggs and bacon)

i want to concentrate on my arms and chest area

if ye guys could give me some advice on what to implement in my diet and what exercise /machines/reps to concentrate on i would greatly appreciate it


thank you in advance guys

StephenInsane

Drink whey protein shakes. Do power exercises.

Squats, Deadlifts, Bench Pressing.

The Freeman

StephenInsane wrote: »

Drink whey protein shakes. Do power exercises.

Squats, Deadlifts, Bench Pressing.

ya i'm a coeliac so its tough finding i good protien shake, got one though
any other advice would be appreciated
http://www.jayrobb.com/jayRobbProtein.asp

Supercell

The Freeman wrote: »

ya i'm a coeliac so its tough finding i good protien shake, got one though
any other advice would be appreciated
http://www.jayrobb.com/jayRobbProtein.asp

Why?, dont think there is any gluten in whey?

The Freeman

sory lactose intollerant too dude

BrianD3

Can you eat peanut butter? It's very calorie dense which is what you want. Although you have the right idea with upping your protein intake you also need to consider total calorie intake.

Free weight compound exercises are the way to go anyway. Bench press, deadlift, squat, overhead press, bent over row, weighted chin up. Do around 5-10 reps per set. Get plenty of sleep.

The Freeman

BrianD3 wrote: »

Can you eat peanut butter? It's very calorie dense which is what you want. Although you have the right idea with upping your protein intake you also need to consider total calorie intake.

Free weight compound exercises are the way to go anyway. Bench press, deadlift, squat, overhead press, bent over row, weighted chin up. Do around 5-10 reps per set. Get plenty of sleep.

i can have peanut butter alright!!!
how important is getting calorie dense foods as regards to pure protien intake?

i'm new to all these excercises, so will check out how to do them on youtube later on..

actualy of the top of y'er head what site is best for video demos of excercise?

sharkDawg

Read the stickies yet?

The Freeman

sharkDawg wrote: »

Read the stickies yet?

indeed, just asking which site ye found the most helpful for starting out is all...

An Citeog

The Freeman wrote: »

indeed, just asking which site ye found the most helpful for starting out is all...

This site is probably the best: http://www.exrx.net/

Have a look here aswell for some detailed demo videos on the big compound lifts: http://www.crossfit.com/cf-info/excercise.html

HammerHeadGym

Look dude, there are no secret tricks that we keep to ourselves. The only way to change your physical appearance is consistent hard work and discipline.

barclay2

Make sure you get lots of sleep. Your muscles grow when they're recovering between training sessions, not during the sessions themselves - in other words, when you're resting. And sleep is when your body's doing quality recovery/resting. And make sure that you're eating lots of calories, not just eating proportionately more protein.

The Freeman

HammerHeadGym wrote: »

Look dude, there are no secret tricks that we keep to ourselves. The only way to change your physical appearance is consistent hard work and discipline.

easy tiger:)as i said i am new to this and just looking for tips/direction is all


barclay cheers for the constructive post i did not know that:)

rediguana

I'm kind of in a similar situation, insofar as I'm trying to gain maybe 9lbs of muscle. I'm six-foot-zero and I weigh 12 stone 8lbs. It won't be simple for you, as you seem to be a greyhound build and, with your various intolerences, meals will take some planning.

The guys are giving sound advice, with the compound exercises etc. But I would advise you to get in condition first before you attempt to do anything too crazy. Do some cardio (not too much), so your heart can take the extra strain. Experiment with all the machine weights too. If you're a novice, it's easier to use correct technique with the machines. Then when you tone up a bit and you're more comfortable in a gym setting, move onto the free weights. Well, ideally do a mix, but reversing the ratio of machines (high) to free wights over time.

If you're serious about bulking up, I would consult a nutritionist, seeing as you have special dietary requirements. When you arrive at a shopping list of suitable stuff you can eat that will aid healthy weight gain, stock up. Never go hungry and eat maybe six times a day. Have one of your shakes first thing in the morning and another right before bed.

Also, I would forget about concentrating on (just) chest / arms. In the best case scenario where you bulk these up, you'll look silly if you have stick legs or a flat back. You can put joints under strain if you don't work out in a balanced fashion. You should train everything, right down to your calves. Cover all body areas.

arybvtcw0eolkf

The Freeman wrote: »

i want to concentrate on my arms and chest area

Then your going to look ridiculous.

Edwardius

rediguana wrote: »

The guys are giving sound advice, with the compound exercises etc. But I would advise you to get in condition first before you attempt to do anything too crazy. Do some cardio (not too much), so your heart can take the extra strain. Experiment with all the machine weights too. If you're a novice, it's easier to use correct technique with the machines. Then when you tone up a bit and you're more comfortable in a gym setting, move onto the free weights. Well, ideally do a mix, but reversing the ratio of machines (high) to free wights over time.

Hmmm, wouldn't it be a better idea to develop correct form on the major lifts before hanging out of cables and whatnot? It seems odd that someone should have to work at stuff before even thinking of lifting a barbell. If you commit yourself to learning how to do things properly with a barbell (which you probably will at some point if you want to heft up) you have a nice repetitive learning experience and are less likely in my mind to injure yourself down the line. OP, If the bar is too heavy to squat/bench/dead/OHP (which is unlikely), learn with a broomstick. If you're going to be doing the major lifts at some point, it makes sense to get to learning them early. Get someone who knows what they're talking about to teach you this stuff though.

The Freeman

Mairt wrote: »

Then your going to look ridiculous.

ha ha haaaaaaaaaaaaaaaaa!!

thats the guy right there i want to look like!!!!!

rediguana

Dead Ed wrote: »

Hmmm, wouldn't it be a better idea to develop correct form on the major lifts before hanging out of cables and whatnot? It seems odd that someone should have to work at stuff before even thinking of lifting a barbell. If you commit yourself to learning how to do things properly with a barbell (which you probably will at some point if you want to heft up) you have a nice repetitive learning experience and are less likely in my mind to injure yourself down the line. OP, If the bar is too heavy to squat/bench/dead/OHP (which is unlikely), learn with a broomstick. If you're going to be doing the major lifts at some point, it makes sense to get to learning them early. Get someone who knows what they're talking about to teach you this stuff though.

I just mean that all of the machines have nice diagrams and instructions on them, plus the plane of movement is restricted so you're a little less likely to jerk all over the place. You make a fair point though, why not just learn the basics properly from day one.

I think for someone who isn't a regular gym user, it can be a bit intimidating to push your way into the free weights area, find the correct weight, and make all your mistakes in front of all the meatheads.

Hanley

rediguana wrote: »

I just mean that all of the machines have nice diagrams and instructions on them, plus the plane of movement is restricted so you're a little less likely to jerk all over the place. You make a fair point though, why not just learn the basics properly from day one.

I think for someone who isn't a regular gym user, it can be a bit intimidating to push your way into the free weights area, find the correct weight, and make all your mistakes in front of all the meatheads.

Ya know I only go to the gym to look at all the newbs and laugh at them. Even when I'm lifting I'm looking in the mirror for people to pity. I really am quite horrible. Just like all meatheads I guess.

Anyone who is serious and into their training won't give two sh!ts what anyone else is doing. I've seen alot of people do stupid sh!t in TF over the last 8 or 9 months, but did I go up and laugh at them?? Did I point and stare?? No I didn't. I haven't seen anyone else do it either.

rediguana

Hanley wrote: »

Ya know I only go to the gym to look at all the newbs and laugh at them. Even when I'm lifting I'm looking in the mirror for people to pity. I really am quite horrible. Just like all meatheads I guess.

Anyone who is serious and into their training won't give two sh!ts what anyone else is doing. I've seen alot of people do stupid sh!t in TF over the last 8 or 9 months, but did I go up and laugh at them?? Did I point and stare?? No I didn't. I haven't seen anyone else do it either.

I'm sorry if I offended you.

I was making a slightly different point though. Whether the gym (ahem) pros are pointing at laughing or not, it might FEEL that way for someone who doesn't know what he's doing.

I've been gym-ing for seven years. I do tend to see what goes on around me and I notice when novices are using appalling or dangerous technique.

I'm in TF too! Maybe you're one of the guys I laugh at?

Edwardius

rediguana wrote: »

I think for someone who isn't a regular gym user, it can be a bit intimidating to push your way into the free weights area, find the correct weight, and make all your mistakes in front of all the meatheads.

it does seem that way but anyone that's paid membership is entitled to use the place. Also, the hefty lads had to start out somewhere too remember.

Hanley

rediguana wrote: »

I'm sorry if I offended you.

I was making a slightly different point though. Whether the gym (ahem) pros are pointing at laughing or not, it might FEEL that way for someone who doesn't know what he's doing.

I've been gym-ing for seven years. I do tend to see what goes on around me and I notice when novices are using appalling or dangerous technique.

I'm in TF too! Maybe you're one of the guys I laugh at?

It'd take alot more than that to offend me. Maybe if you pissed in my protein shake we'd have a problem...

I've pulled several missed bench attempts off people in recent months. People who were afraid to ask for a spot or just some help in general. You can usually get a good sense of who the juice head posers are in places like that, and they're the ones to avoid (they're the ones ALWAYS training chest or arms, they usually roam around in groups of two or 3, sometimes but not always heavily sunbed tanned and you can generally here them no matter where you stand in the gym because they've obnoxiously loud voices).

To be honest I think they're who you were referring to with your "meathead" comment. The guys that I train with in Hercs, and the ones in TF that I'm friendly with are what I would call "lifters".

If you're in TF Blanch then I'm sure you know the sort of crowd I referred to initially.

Vegeta

Diet
Exercise
Rest

the stickies will sort you out for diet, there is no point eating a slight surplus unless you are doing your best in the gym though. eat the right things at the right times

exercises, has all been said, free weight compund exercises, squats, deadlifts, benching, overhead press, bent over rows, chin ups, dips. sets of 5-10 reps doing multiple sets 3-4 of each exercise.

Do not concentrate on arms and chest. Go for overall development, someone here may do a program up for you

Rest, get good quality sleep

Canis Lupus

Took some time to get myself out on the free weights section. I was forever paranoid I was lifting wrong and people were laughing at me. Silly I know......

However, after a while I've noticed the majority of them are sound. Will spot without question if I need it etc. I do the same in return.

Jimmy Bottlehead

This 'meatheads' b0llocks is dumb. The biggest guys are (in my experience) the nicest and most helpful. Mainly cos they got to where they are by someone else pointing them in the right direction. There's always a few knobs around the place, but they're more often than not quite unimpressive.

OP, comes down to eating loads (of good food!), and lifting as heavy as you can while maintaining form. I was 11st this time last year, I'm 13 and a half now. Could be way more but thats where dedication comes in.

Best of luck.

rediguana

Hanley wrote: »

It'd take alot more than that to offend me. Maybe if you pissed in my protein shake we'd have a problem...

I've pulled several missed bench attempts off people in recent months. People who were afraid to ask for a spot or just some help in general. You can usually get a good sense of who the juice head posers are in places like that, and they're the ones to avoid (they're the ones ALWAYS training chest or arms, they usually roam around in groups of two or 3, sometimes but not always heavily sunbed tanned and you can generally here them no matter where you stand in the gym because they've obnoxiously loud voices).

To be honest I think they're who you were referring to with your "meathead" comment. The guys that I train with in Hercs, and the ones in TF that I'm friendly with are what I would call "lifters".

If you're in TF Blanch then I'm sure you know the sort of crowd I referred to initially.

I didn't mean "Meathead" in a disparaging way anyway. I'm in TF Sandyford. There are some good physiques there, but it's groups of young guys (teens) who kind of clutter up the place there. Good luck to them, but it's annoying when they're all taking turns on the pec dec and they have it for ten minutes. There aren't too many bronzed bodies on show, ye must get better sun up in Blanch

arybvtcw0eolkf

StephenInsane wrote: »

Drink whey protein shakes.

If there's one comment or line I detest in this forum its this one.

Guys (ladies included) 'shakes' (all kinds) are to suppliment our diets when we can't get the foods in for some reason.

Shakes are NOT or should not be considered as part of your training or nutrition until then.

No need to elaborate further, its that simple.

rediguana

Shakes are handy though. The OP seems to be someone who finds it difficult to add mass. If he isn't to spend his days eating steaks and eggs, he'll need an additional, convenient source of protein.

I take shakes between meals. The problem is that sometimes it knocks the edge off my appetite and I end up skipping a meal. I hate doing this though, so I try not to.

Fair point though. Get the diet as correct as you can, then supplement it.

The Freeman

Vegeta wrote: »

Diet
Exercise
Rest

the stickies will sort you out for diet, there is no point eating a slight surplus unless you are doing your best in the gym though. eat the right things at the right times

exercises, has all been said, free weight compund exercises, squats, deadlifts, benching, overhead press, bent over rows, chin ups, dips. sets of 5-10 reps doing multiple sets 3-4 of each exercise.

Do not concentrate on arms and chest. Go for overall development, someone here may do a program up for you

Rest, get good quality sleep

cheers for that mate, i have had a good read of the stickies alright and getting some good info there to be sure;)
i will go for overall development and not just arms and chest cos i will look like a tit as has been said already

i am integrating alot of protein and carbs in to my diet, mostly protein, just after gym there, had 2 boiled eggs, got a jar of peanut butter in front of me as i am typing this and have a fillet steak and chips in the oven with mush and onions for energy;)

i am doing alot of jogging and cycling also(2 km's 3 times in 1 session in jogging and not fully sure how to gauge my level on bike yet)
between that i am using the upper body machines(still testing the water so to speak there)doing 3 sets on 10 between jogging or bike

you've alll been very helpful so far and thank you guys
now to find a way for gta 4 not to mess up my routine in the gym and general life over the next couple of months:):):)