Working Out

[Rich_Rolla]

Well I'm a scrawny lanky kind of guy. And I want to get bigger. Stockier. And fast.

 

I really don't know how to do this.

 

I tried push-ups

Curl ups

etc.

 

Nothing works.

 

Fitness freaks, please help.

[JiP]

I bought myself one of those home gyms with the weights and pulleys. Some people would rather go to a gym and pay for membership but I feel my time is better spend working out at home. Going to the gym is good as you will have access to trainers but if you know what you are doing, you can do it at home. The gym comes with guides and instructions so I feel I've done the easier thing for myself.

 

Also you could go to a healthfood store and try protein drinks to help put on weight. With that monitor your diet and it should help.

[200Boy]

I'd buy a powercage, an olympic weight set and a years supply of tuna :(

 

IMO protein shakes are about as useful as octane booster in a standard car.

Edited July 13, 2008 by 200Boy

[SoulSearcher]

and have protien shakes :(

[13BT_KE20]

join a gym/buy some decent home equipment

Find a training partner who will motivate you (if they already train and have some knowledge thats a bonus)

Eat

Train hard

Get enough sleep

 

When starting out you will have mewbie gains, which basically means whatever you do you will gain size at a fast rate for the first few months. But after that you a long/hard road to gaining muscle mass.

 

Diet should be protein 40%, carbs 40%, Fat 20%

[xstatic]

don't worry i feel ur pain

 

i joined a small local gym and the staff/regulars will help u out if u have questions.

 

cheers

 

scott

[Kid-Ae]

Eat as much good stuff as you can, but also eat a heap of shit.. you say your scrawny. Just attempt to stack on the weight.

 

I used to be heavily into working out and still am to an extent. i had it easy though, i began seriously fat. Go buy yourself a no name brand 50+kgs weight set with dumbbells and a barbell. that is all i have and its more than enough to start you off.

 

Bicep curls, overhead tricep curls, fly's, benchpress, clean and jerk, pushups on barbell, dips, situps, crunches, shoulder shrugs, shoulder lifts etc will all help..

 

Here is a nice basic workout for you for around 35 minutes:

 

Begin with stretching, proper 5 minutes of it. Start with 5kgs on each dumbbell. Feet at shoulder width, keeping dumbbells horizontal lift arms to shoulder height slowly and back down slowly. Do this 10 times, each time as slow as the last. Put down the weights, swing your arms around three times and repeat process untill you have done 3 sets of 10 reps.

 

Now for the biceps. With however much weight you feel comfortable with, stand, once again with legs shoulder width apart, this time its a bicep curl. do one arm at a time and 10 on each for three sets.

 

Then pushups, 3 lots of 30, then another 20, then another 20, then another 10

 

Repeat this ALL TWO OR THREE TIMES

 

Also if your wanting good muscle food, skinless baked chicken and light salad is good, also tuna pasta bake is very protein based. Don't drink raw eggs.. thats stupid as too many eggs a day can do you damage.. i suggest maybe have an boiled egg with no salt or sauce etc.. if you keep it up then you WILL gain strength and bulk a bit.

 

Hope you enjoy

[Rich_Rolla]

Cheers guys.

 

I'm just wondering...Should I try protein shakes? :(

[Kid-Ae]

Nah.. Protein shakes don't have ANY effect unless your already achieving moderate levels of working out.

 

That said, you can try Adrenaline style mixtures which make the heart pump and you perform for much longer and can workout WAY harder.. not for those with heart problems etc and don't try it unless you talk to your doctor about it. I sadly cannot use it or i'd be on the stuff

[200Boy]

As you can tell you'll get a lot of conflicting information.

 

I'd recommend something like:

Breathing Squats 1 set x 20reps ,1 set x 15 reps

Bench press 2 sets x 8 reps

Stiff leg deadlift 2 sets x 8 reps

Chins 2 sets of as many reps as you can or lat pulldowns until you can chin

Military press 2 sets x 8 reps

BB curl 2 sets x 8 reps

Dips 2 sets x 8 reps

 

I'd do that routine 3 times a week.

 

Also try and eat every 2.5 - 3 hours, try and include good fats and proteins with meals.

 

Regardless of the paths you take, you probably know whats good and whats bad for you. If you eat, sleep and lift consistently then you should see results.

Edited July 14, 2008 by 200Boy

[white_sandshoe]

The best thing you can do to build some muscle is to get a mate who'll push you harder than you'll push yourself... I used to walk around like a twig in the wind. I would do situps and pushups and chinups all day long, but it wasn't until i started workin out with a good mate of mine who wouldn't put up with my whinging, and who could tell me to 'do one more you lazy sack of s***" that i actually started to see any results.

 

That and lots of tuna and eggs in your diet, but that should be secondary to working out harder than you currently are.

[JiP]

I feel that if I stick to a routine it helps and it keeps me motivated. If I miss a session it gets harder to get back into.

 

You have to really want it and stick to it.

[WinKE55]

I take it you are wanting to do more Weights then say Cardio work.

 

How much do you weigh exactly? How tall are you and what is your age?

 

 

I am into Gym work as well, though not a full on freak about it though I usually know my stuff..

 

Stretching is also a good idea to do before workouts, though I can't be too bothered sometimes =D

 

What muscles are you trying to increase in size?

 

Triceps

Biceps

Lats

Abbs

Traps

Obliques

Pectorials

 

Calfs

Hamstrings

Quads

Glutes

 

 

They are only some muscles to increase in size; up to you what ones you are aiming at.

 

Protein Shakes: If you want to do everything all natural it's a bit better for self achievement, and to actually say to someone I did it all natural rather then saying "Oh yeah man I take fully sick Musashi" and shit like that. Soon as someone see's someone drinking one of them, they think they do gym obviously. I am not much of a believer in powders though if you want you can at least try some. I eat a shitload of beef jerky.. has high protein in it so just eat the proper foods that have good protein. Chicken, eggs, tuna just shit like that.. Protein shakes should really be used for major working out, all the time etc..

 

Your weight: People have different views on this so I will tell you my opinion. If you want to gain weight, you should eat more. Though be very aware if you start eating TOO much fat foods, you may put on a fair bit of weight fairly quickly. Depending if you have a fast or slow metabolism. Once you get to your target weight, you should also becareful you MAY get lazy.. from eating all the fatty foods and may put off excersise more. It is up to you how you put on weight. Once you have gained weight, you can try and turn it into muscle. Though you may find out your cardio work would have went down a fair bit. Muscle weighs more then fat as well..

 

Joining a Gym also keeps you motivated.. Same with having a friend who is also into weights and also from having a routine. You need to push yourself to gain results.

 

Learn to know your limitations too buddy. I have a bit of an anger issue so I push things sometimes a little harder. I have gained a scar from my skin from stretching from doing weights. You can also tear muscles. Which results in GREAT pain, and bruising and will put you out of action with that muscle from something like 6 months to 1-2 years..

 

Main questions are;

How much do you weigh?

What is your age?

How tall are you?

What muscle/s do you want to increase?

 

 

Message me if you have any questions..

Edited July 14, 2008 by WinKE55

[13BT_KE20]

Once you have gained weight, you can try and turn it into muscle

i hope you don't mean turning fat into muscle.......

 

Because that isnt possible.

 

Rich_Rolla PM if you want more advice :(

Edited July 14, 2008 by 13BT_KE20

[WinKE55]

Eat as much good stuff as you can, but also eat a heap of shit.. you say your scrawny. Just attempt to stack on the weight.