Skinny Beginner in need of tips

rkive

Hello to everyone,

I am a 20 year old male from the UK and have decided I want to begin bodybuilding as I am quite skinny.

I weigh around 9 stone and am 6ft tall. I want to put on any amount of weight really, but prefferably a lot.

I am looking for some tips really as Im not really sure how to get into this type of thing. I have a few free weights at home, including a bench press. I dont really like going to the gym so just want to train in my garage.

If anyone could let me know how often to train, what type of training, and generally what foods to eat I would really appreciate it.

Thanks

Richard

The first thing you have to remember is that everyone is different, our bodies react differently to different exercises so whilst you should listen to everyone's advice it is also good to try your own things from time to time.

I know exactly how you feel as when i was 18/19 years old i was in the same boat as you, bodybuilding is difficuly and requires patience but is well worth it.

My Tips:
1) Workout 3 times per week, each workout should only last 30-45 minuites.
2) Eat lots of everything, a meal every 3 hours. most people on here will suggest ratios for protein/carbs/fat intake but personally i say eat everything in sight!
3) Don't miss a workout, if you miss one your more likely to miss the next one to.
4) Drink lots of water, avoid nutritionless fizzy drinks and alcohol.

My Questions:
1) Have you got a routine?
2) If not tell us everything you have in your garage and we will be able to help you with a routine.

Tall

Get eating. How many kcals are you eating now?

Get a book like 'brawn' or 'starting strength' - you need to be doing a full body routine 3x per week - it may take you upto an hour.

Are you just going to workout in your garage or join a gym?

If you have the money - I'd advise you to join a gym

cellaratt

You my friend are a ectomorph. To reinforce the statements above the only way you are going to gain weight is to eat,eat,eat. I have been in good shape all my life but until I met a power lifter who took interest in my gains and broke down the importance of my diet did I fully understand this. You will struggle getting use to eating this amount of food but if you can stick it out it gets easier. I'd also recommend starting out with three days of full body exercises a week with a day rest in between each active day. As far as lifting in the gym or your garage you should definetly lift at the gym. Your oppertunity to learn by watching others is greatly enhanced and you can more than likely find someone there (staff) who can also help guide you . Good luck and keep us posted on your success.

Richard

Good point about the Gym cellratt, i have recently been observing the exercises performed by the largest men there and and implementing them into my routine.

Something we have all forgot to mention is that whilst lifting heavy you should never forget about having good form.

Ironclad

If you do alot of cardio, ease up on it, do enough to keep healthy but forget the 2-3 hour bike rides until you put on some mass.
You've read about anabolic steriods? Did you know the best out the is in the supermarket? Like richard says, try to get a meal down ya every 3hrs even if it's a small portion. You don't need a giant portion every sitting (yet).
You can get a 5k tub of lean mass shake (carbs + protien) for around 30 odd quid, you can have a couple of these a day to replace a meal (easier to get down).
Try to get to a decent gym as you'll get great help there.
Good luck!!
eat eat eat

rkive

Thanks for your replies,

Il start by replying back to the things youve mentioned.

In regards with food I am not sure the amount of calories I have per day, but I have started to eat more. Grabbing a banana and having a pint of milk when possible, but still only eating 3 meals per day but plenty of snacking.

I have orderd some protein shake so will be encorporating that into my routine.

I have attached a picture of the setup in my garage below.



Currently I have been working out 3 times a week, for around 30 minutes at a time.

Monday (Workout)
Tuesday (30 min cycle)
Wednesday (Workout)
Thursday (30 min cycle)
etc
etc

But when doing the workout I do the same routine each time, I understand that only certain muscles should be worked on one occasion, could you please give me some feedback on this and give me advice on which to do and which equipment to use.

With regards with the gym, I am going to only be using my garage for now, as I want to get a bit bigger first, just to gain a bit of confidence.

Also I came across these on ebay, does anyone know about them?

ANABOL MAX MUSCLE WEIGHT GAIN GAINER CREATINE TABLETS on eBay, also, Other Vitamins Supplements, Vitamins Supplements, Health Beauty (end time 16-Jan-08 09:22:06 GMT)

So thanks again, and Il be waiting for a reply.

Richard

The idea of working different muscles in each workout is that you allow a full week for each muscle group to recover, during which time you are working other muscle groups

This is known as a split-routine and as an example here is my split

Day 1 - Legs and Biceps
Day 2 - Back and Shoulders
Day 3 - Chest and triceps

Notice that i work the biggest muscle groups first, the smaller ones second.

A full body workout is also sometimes known as a HST workout. Both options are effective but i find the split routine allows you to push harder on individual muscles so a full body workout may be a good idea as your starting off and still learning your abilities.

Can you give us details of wha you do in your workout?

Ironclad

monday-friday. w/ends off
1 body part each day, as in chest-arms-back-shoulders-legs
about 45mins a go. 200 crunches/sits-ups in the middle. Warm-up 5-10mins rower.
My cardio's hit n miss, i hate it. Which isn't clever i know...
Thats a crude eg. of my 5 day split. Once a week per part don't sound too crazy (too long a break?), so you got to hit it real hard.
Got to put in compounds, so deadlifts in on say leg day.

I can't do 3 day splits, i need to get in every day or i mess up my rutine (bad memory!! )
Good luck!

bad old man

You need Bulldozer to post up one his full body, mass gaining routines. If he doesn't jump in here with one I'll P.M. one too you. Full body three days a week is the way to go. After I started the 3day /f. b with good diet I grew from 235 pounds to 253