looking to put on a bit of muscle

hudsonriver

Hey just wondering if any friendly people out there could give me a bit of advice, Im looking to add a bit of muscle (especially upper body)
I have a preety skinny/ athletic body

Im 19 , 6'4" 77kg / just under 12 stone

I eat well enough:
breakfast: porridge/ muesli

lunch: sandwhich ussualy full grain/brown with ham/cheese and tomatoe pickle etc. Or some sort of canned fish salad that I make. Pasta dish

dinner: stir frys chicken noodles veg, grilled salmon

I eat a few pieces of fruit throughout the day: bananas, apples, oranges etc.

Some poeple presume I dont eat much (being skinny) but i ussually have the fullest plates and go back for seconds.

Excercise and sports: Im preety active walking everywhere, cyclying, bita football and swimming.

Im in college and have access to a gym( not atm during the summer) but cant really get advice there as thousands of students be doing the same so its preety rushed. I havent done weights apart from a tiny bit during transition year but it seems to be the best way to put on muscle although Id prefer to do it through something like swimming, maybe a balance of the two?

So tips for a complete weight noobs workout? How many times a week? time should be okay. Iv got muscles just got to define (enlarge) them.

I started this last week http://hundredpushups.com/test.html and gone from 17 to 28 in a week

thanks in advance

squod

Push ups are a great way of putting on muscle. I'd also try elevating your legs for a set also, perhaps on the second stair in the hallway.

You will have to balance out your body though.
I'd say go to that gym and do loads of lat-pull downs the day after your push-up day. Palms facing away from you (overhand), pulling the bar right down into your chest from a wide grip.

Pyramid style;- 5 sets starting off really light at 15 reps, getting heavier with less reps until the last set is really heavy for you for three reps.

Ask the instructor for a programme, they'll make time for you.

If you want to gain weight, you'll have to rest more and maybe take some vitamin-C.

O.P.H

squod wrote: »

Push ups are a great way of putting on muscle. I'd also try elevating your legs for a set also, perhaps on the second stair in the hallway.

You will have to balance out your body though.
I'd say go to that gym and do loads of lat-pull downs the day after your push-up day. Palms facing away from you (overhand), pulling the bar right down into your chest from a wide grip.

Pyramid style;- 5 sets starting off really light at 15 reps, getting heavier with less reps until the last set is really heavy for you for three reps.

Ask the instructor for a programme, they'll make time for you.

If you want to gain weight, you'll have to rest more and maybe take some vitamin-C.

I'm sorry, its late and I'm kinda cranky but this just seems like the crappest advice ever for what he's lookin to do. Push-ups and Vitamin C?.... for a skinnyish guy that wants to put on muscle.

Two things ya need to do right, diet and weights, maybe a little cardio also for general fitness For good bulking diets look in the stickies, eveything ya need to know is there and for a good weights program look at Starting Strength, if you google it you will find loads of condensed versions of it to give you enough info to go ahead with it yourself. If you're very new to weights maybe go to a gym and someone that works there will give you a few lessons etc and help you with your diet too. Vitamin C like?, am I missin somethin?

squod

O.P.H wrote: »

I'm sorry, its late and I'm kinda cranky but this just seems like the crappest advice ever for what he's lookin to do. Push-ups and Vitamin C?.... for a skinnyish guy that wants to put on muscle.

Two things ya need to do right, diet and weights, maybe a little cardio also for general fitness For good bulking diets look in the stickies, eveything ya need to know is there and for a good weights program look at Starting Strength, if you google it you will find loads of condensed versions of it to give you enough info to go ahead with it yourself. If you're very new to weights maybe go to a gym and someone that works there will give you a few lessons etc and help you with your diet too. Vitamin C like?, am I missin somethin?

Yep.

itsallaboutheL

squod wrote: »

Yep.

Would you care to elaborate?? I seem to be missing it too...

squod

itsallaboutheL wrote: »

Would you care to elaborate?? I seem to be missing it too...

Vit-C is essential for building tissue and also essential for the production of adrenelin.
Two of the things he might want. Maybe he has enough in his regular diet,
who knows?

The O.P. said he wants a bit of muscle, what's wrong with doing press-ups,
lat pull downs and seeking advice from a trainer at his gym?

Frogdog

Vitamin C??? This is my first time ever using this, and normally I'd never even contemplate using it, but:

LOL

That is all.

Edit: Sorry meant to go back on-topic and tell the OP to take protein shakes to add a bit of muscle/bulk because going by your height/weight and your possible fast metabolism from how much you eat/exercise you do you seem to be pretty skinny. Also, any gym instructor worth their salt should be able to make an upper body program for you, even if it's just a college gym.

BobbyOLeary

First off OP you're not eating enough. You might claim to be having huge portions but looking at that diet there's simply not enough calories to support any muscle growth. I'm five inches shorter than you and the same weight and I'm not big, you could do with gaining a decent bit of weight.

Basically you're looking at getting as many cleanish calories into the day (that means eating a diet of ben & jerrys and lucozade, albeit tasty, is off the cards). Try swapping the muesli for a chicken breast in the mornings with some fruit and some nuts. Snack on nuts during the day, e.g. almonds, brazil nuts, pecan nuts, walnuts. You're looking to increase your total protein intake and raise your total calorific intake at the same time. In short, eat what you feel is a lot, then eat some more. Drink about 4 litres of milk a day too.

Secondly, program-wise you'll be hard pressed to beat Starting Strength for gaining muscle. It'll also introduce you to the big compound barbell exercises that will be your friends for the rest of your athletic career. Look up Starting Strength Wiki on google (I can't think of the link off hand) and read it thoroughly, it'll give you some good information to go off.

billyhead

OP,

Your definatley not eating enough. Bulk up the calories otherwise you will not get anywhere.

hudsonriver wrote: »

Hey just wondering if any friendly people out there could give me a bit of advice, Im looking to add a bit of muscle (especially upper body)
I have a preety skinny/ athletic body

Im 19 , 6'4" 77kg / just under 12 stone

I eat well enough:
breakfast: porridge/ muesli

lunch: sandwhich ussualy full grain/brown with ham/cheese and tomatoe pickle etc. Or some sort of canned fish salad that I make. Pasta dish

dinner: stir frys chicken noodles veg, grilled salmon

I eat a few pieces of fruit throughout the day: bananas, apples, oranges etc.

Some poeple presume I dont eat much (being skinny) but i ussually have the fullest plates and go back for seconds.

Excercise and sports: Im preety active walking everywhere, cyclying, bita football and swimming.

Im in college and have access to a gym( not atm during the summer) but cant really get advice there as thousands of students be doing the same so its preety rushed. I havent done weights apart from a tiny bit during transition year but it seems to be the best way to put on muscle although Id prefer to do it through something like swimming, maybe a balance of the two?

So tips for a complete weight noobs workout? How many times a week? time should be okay. Iv got muscles just got to define (enlarge) them.

I started this last week http://hundredpushups.com/test.html and gone from 17 to 28 in a week

thanks in advance

JohnThomas09

hudsonriver wrote: »

Im 19 , 6'4" 77kg / just under 12 stone

Thats not a bad build for your age.You should try going to the gym 2/3 rimes a week.The instructor there will be able to tell you the best regime you should be on.Im currently in the same predictment as yourself,i want to buff up a bit.Im 21 6'5'' and im currently 70kg(im probably under weight for my age).So i wouldnt be worrying about your weight,your a good weight for your age.

d'Oracle

JohnThomas09 wrote: »

Thats not a bad build for your age.You should try going to the gym 2/3 rimes a week.

Under 12 stone at 6'4"

Are you joking?
I'm at least 2 stone more than that at 6'1" and I'm not exactly big.
No offence OP.

itsallaboutheL

JohnThomas09 wrote: »

Thats not a bad build for your age.You should try going to the gym 2/3 rimes a week.The instructor there will be able to tell you the best regime you should be on.Im currently in the same predictment as yourself,i want to buff up a bit.Im 21 6'5'' and im currently 70kg(im probably under weight for my age).So i wouldnt be worrying about your weight,your a good weight for your age.

You're a fully grown male FFS what has your age got to do with it... Dude eat!!!

O.P.H

BobbyOLeary wrote: »

Drink about 4 litres of milk a day too.

Wow, I can bearly get 2.5 litres of water a day dont mind 4 litres of milk.

When you say milk do you mean full fat or skimmed or does it matter?

Is milk not just a calcium and fat sourse?

Why do you always suggest it? well at least I think its you, someone is always goin on about steak and milk.

itsallaboutheL

O.P.H wrote: »

Wow, I can bearly get 2.5 litres of water a day dont mind 4 litres of milk.

When you say milk do you mean full fat or skimmed or does it matter?

Is milk not just a calcium and fat sourse?

Why do you always suggest it? well at least I think its you, someone is always goin on about steak and milk.

protein and calories

BobbyOLeary

O.P.H wrote: »

Why do you always suggest it? well at least I think its you, someone is always goin on about steak and milk.

Because I'm highly paid by the National Dairy Council and the Beef Farmers of Ireland. In all reality though I don't suggest it all the time. I suggest it for skinny guys who want to put on weight because it works wonders. It's cheap, it's available nearly everywhere and very easy to drink. It's not just a calcium and fat source, it's got some protein in there too. Basically it's an easy way to get those vital extra calories on board.

Steak is awesome.

O.P.H wrote:

When you say milk do you mean full fat or skimmed or does it matter?

Drink the whole stuff, you're doing it for the calories so go for whatever gets you the greatest bang for your buck.

O.P.H wrote:

Wow, I can bearly get 2.5 litres of water a day dont mind 4 litres of milk.

I thought you were doing some weight-loss HIIT thing. Milk is not your friend in this case.

O.P.H

Well I'm what you'd call a slimmish guy with a little belly. The kinda belly that you would'nt notice if I was wearing a t-shirt. So really trying to add muscle but doing HIIT also to keep the fat in check. Anyway, too late, I used milk instead of water in the whey protein/creatine/glutamine shake I make and it was like this lovely fudge taste, compared to the death taste it has with water.

BobbyOLeary

Hmmm. See how you get on with it. If you start getting a case of the chubs then you know what to do.

barred4life

6,4 and 12 stone is well under wait you need to join a gym and go at least 3 times a wk and maybe after a while think about using some protein{whey} you will see a change in no time.good luck

hudsonriver

thanks for the advice people. I know im skinny so not harm pointing it out

I eat a bit more than what I listed, that was just main stuff.

Not sure if il go with protein shakes or just good old fashioned milk. (obviously protein shakes would be better, just money being a student) also should milk be drank all day long or condensced into before and after workout?

Wont be in the gym for another month so il be just doing pushups, small weight training + pullups until then. (can anyone recommend a small program for this? something like 7 + 6 + 5 pullups same day as pushups? building up the numbers) and weights (all I have is 2 x 5pound and 2 x 2.5 pound hand weight type things)

Looking at starting strength now and Il start that in the gym

Im trying to eat more as well, good bit of food every 2 or 3 hours
anything else anyone would advice?

cheers again

also how does alchol effect muscle growth?

d'Oracle

O.P.H wrote: »

Wow, I can bearly get 2.5 litres of water a day dont mind 4 litres of milk.

When you say milk do you mean full fat or skimmed or does it matter?

Is milk not just a calcium and fat sourse?

Why do you always suggest it? well at least I think its you, someone is always goin on about steak and milk.

In the space of 2 posts you recommended Starting Strength and then this?

Have you read starting strength?
Have you even read the Wiki?

They guy devotes a whole section to drinking milk.

hudsonriver

read through most of the wiki now,
things Im finding problems with our some of the excerices, squats and spottters, but im sure that will work itself out in the gym.

the wiki seems to try restrict cardio to a brisk walk, I think my problem may be too much cardio, many a brisk walk throughout the day + cyclying so Il have to try work aorund it.

on the GOMAD now anyways!

engrish?

I've gone from 94 kilos to 101 kilos in 8 weeks. 1" on my calfs, thighs, 1/2" on my gut, 3/4" on my chest, 1/2" on my biceps and 1/2" on my neck. Goal is to hit about 110kilos then trim to about 105 kilos.

What I do? Eat like a mother f*cker and do weights for each section.

Massive portions of everything and a protein shake with a cup full of porridge every 2 hours regardless of being hungry or stuffed.

Humous is 99 cent in tesco and fuppin beautiful. Its healthy and great for calories. I'd eat the stuff non stop if I could.

itsallaboutheL

engrish? wrote: »

I've gone from 94 kilos to 101 kilos in 8 weeks. 1" on my calfs, thighs, 1/2" on my gut, 3/4" on my chest, 1/2" on my biceps and 1/2" on my neck. Goal is to hit about 110kilos then trim to about 105 kilos.

What I do? Eat like a mother f*cker and do weights for each section.

Massive portions of everything and a protein shake with a cup full of porridge every 2 hours regardless of being hungry or stuffed.

Humous is 99 cent in tesco and fuppin beautiful. Its healthy and great for calories. I'd eat the stuff non stop if I could.

What kinda program are you following, 1/2 an inch to your arms is pretty sweet

engrish?

itsallaboutheL wrote: »

What kinda program are you following, 1/2 an inch to your arms is pretty sweet

Reps 15, 12, 10

Supersets of the following;

1) Chest Flat & Incline
2) Cant think of excersize name, lie on bench and hold one weight above your chest and lower it back over your head and back again - superset with - Butterfly Wings
3) Lat pull down - superset with one arm row
4) Arm curls on z bar with tricep pull downs
5) Shoulders front raise, side raise, military press
6) Front Squats & Leg Curls
7) Sit ups
8) Involuntary twitches

Delighted with the progress, hope to get to 17 stone then trim to 16.5 lean as a mofo.

itsallaboutheL

engrish? wrote: »

Reps 15, 12, 10

Supersets of the following;

1) Chest Flat & Incline
2) Cant think of excersize name, lie on bench and hold one weight above your chest and lower it back over your head and back again - superset with - Butterfly Wings
3) Lat pull down - superset with one arm row
4) Arm curls on z bar with tricep pull downs
5) Shoulders front raise, side raise, military press
6) Front Squats & Leg Curls
7) Sit ups
8) Involuntary twitches

Delighted with the progress, hope to get to 17 stone then trim to 16.5 lean as a mofo.

Pullovers.

Butterfly Wings>>>>>?

What height are you?

Do you do this same workout multiple times a week??

What kinda numbers are you putting up??

I'm sorry for all the questions, it's just 16.5 stone of muscle is a big bastard like!!

Magic Eight Ball

Those gains sound mighty impressive alright.

engrish?

Butterfly Wings>>>>>?

Pec Dec Fly

What height are you?

6'7" so I'm still relatively skinny at 16 stone

Do you do this same workout multiple times a week??

Monday, Weds & Friday

What kinda numbers are you putting up??

Honestly, I dont know. I know the bars I use (fixed weights to it) and if I dont struggle on the last few, I add to it. I'm not pushing heavy weights for my size, I know I used to lift allot more. For example, I think my arm curl is 25 kilos on a z bar now. I was doing curls with 24 kilo dumbells last year. I'm focusing on getting the technique right, before with most excersizes I was using the same muscles and seeing very little growth elsewhere. I had big shoulders at the front, **** all behind them and a weak chest.

I'm sorry for all the questions, it's just 16.5 stone of muscle is a big bastard like!!

Thats alright!

Sorry, my brain is mushy today so I couldnt think of the names!

hudsonriver

thanks engrish, hopefully I can follow suit.
At least now I know what I need to do
Do you do any cardio or does that just impair growth?

engrish?

hudsonriver wrote: »

thanks engrish, hopefully I can follow suit.
At least now I know what I need to do
Do you do any cardio or does that just impair growth?

Everyone is different. I had people tell me different stuff every week. On practically every thread in here you will see people argue over what they think is the best way to do something. Truth is, you will have to try a few different things to find out what you want to do. I do allot of Cardio. (might get a chair thrown at me for this but) I am training for a marathon at the moment. I am doing 3,5 & 3 mile runs during the week and a 10 mile at the weekend. I suspect that after the marathon when I stop running, I will get a burst of growth. I think thats why my legs have drown a bit faster than the rest of me.

I personally think the drinking 4 litres, gallons etc of milk per day is impracticle and a load of bollox. Eat enough of anything and it will work. Just eat like a mother f*cker (not pizza and McDonalds), dont be afraid to pile the mayo and stuff on. If you are like me, I could polish off a 16" pizza and garlic and cheese fries every night and still be a skinny f*ck.

I eat every 2 or 3 hours, wheather its a shake with oats or a sambo. (I can see the argument with milk here but at least with food you can vary what your having.)

Foods that I think are great for weight gain;

Tuna casserole (we used get this as kids in the 80's cos it was cheap) basically just tuna, pasta and mayo, olives can be nice too.

Chicken, green pesto & olives.

Tuna wraps - A wrap, tin of tuna and half tub of humus. I'd eat two of those in a sitting with a oat loaded shake and sometimes a shepards pie

My favourite thing in the world right now, is Optimum Nutrition Double Chocoalte protein in a shaker which is nearly half full of milk. You dont need the mesh part of the shaker. Its bloody beautiful!

Best of luck!

itsallaboutheL

101kgs at 6ft 7 is less impressive!!! i thought you were an absolute tank!

engrish?

itsallaboutheL wrote: »

101kgs at 6ft 7 is less impressive!!! i thought you were an absolute tank!

Like 5'7"? I know!

zebrafumbler

F*** the begrudgers it is I who advocate lots of red meat and milk and eggs and tuna/chicken. Loads of oatmeal, brown rice/white rice, fruit, nuts anything else with protein in it. Animal protein first and foremost. Complex carbs are your friend when gaining weight.