kYd

Well I'm 17 and thinish for my age and for new years resolution I am determined to gain muscle (mainly on arms) and put on weight (I have a high metabolism) but I'm not to sure where to start, I've been researching on the net but people give different methods and would like input from actual body builders.

I don't have much equipment really, just one dumbbell with about 16KG of weights and some supplements; muscle & weight gainer and crash weight gain.

What would you recommended doing as a workout routine, and dieting. Any more equipment I should buy, or supplements?
Any input would be great.
Cheers!

Bulldozer

First off welcome to the board mate.

Where to start!

ok here goes, with the equipment you have got there mate you are kinda limited, it would be far better if you could get yourself to a decent gym where they got all the equipment you will ever need.

If for some reason you cant get to a gym, or insist on training at home then you can build some muscle with what you have.

My advice would be to do a full body workout 3 times a week, monday/wednesday/friday. As you dont have a lot of weights there to play with you could incorporate your bodyweight into things. doing such things as push ups, sit ups, bodyweight squats, chin ups.

But you really do need to get a gym membership in all honesty mate.

As far as the supplements and weight gainers go, just remember they are 'supplements' they are used to suppliment a decent diet full of nutrious food.

Do a search on here in the diet section for tips. Or start a new thread in that section and your get lots of help mate.

Good luck.

kYd

Great, thanks for that!

There's two gyms less than 5 minutes from me, but like most people starting out I feel intimidated being among people 'bigger' than me, but I am definitely going to be joining one within the next month along with a friend and hopefully get a personal trainer.

What does a full bodywork out consists of and how many reps/sets etc would you recommend doing on each of the days.

Thanks!

Magic Torch

You sound like a good kid, defo agree with bulldozer the gym is the way forward!

Dont feel intimidated, infact if you see a huge guy in the gym and he looks massive go and speak to him, ask him questions - I promise you 9 out of 10 people will help you because they will love the fact that you asked them for help and will take it as a compliment!

Also EVERYONE started somewhere mate and at 17 you have loads of time on you side. I didn't start training untill 21ish and I was 10st at 5'11", which is bloody small.

The friend thing is a good idea, as long as they are commited too. As for the personal trainer......not quite yet, most gyms will give you an induction which will cover the basic equipment and they will prob give you a routine.

Use the search button at the top and search for 'How to Grow' there is a great article by a guy called Big. There is sooooo much info on here mate, use the search and then come back with any questions.

Good luck mate, and welcome to UK-M!

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kYd

Awsome replies. Just what I was looking for!

Found that post by Big just skimmed over it looks pretty interesting, just going to read over it now. Cheers!

SportDr

The old 'I have a high metabolism line' You get a high metabolism from a dense muscle to body weight ratio (possible), an overactive thyroid (unlikely) or being very active (my moneys here). These must all be approached differently but in your case its simply going to be not eating enough QUALITY calories for your activity level.

To grow you MUST eat 6 times a day, thats once every 3-4 hours, you will not need vast amounts of protein at this stage, but protein in these meals will slow digestion and stop you getting hungry.

To find how many calories approximately you should be consuming, times your weight in POUNDS by 12. Divide these calories by the six meals, then compose those meals from quality whole foods, fruit, veg, whole grains, seeds, lean meats.

Chart all your progress on www.fitday.com

Food combined with moderate exercise (dont go mad you are still growing) will help you grow like a weed!

P.s If you find you can't eat the required calories straight away, build up to it in stages, increasing your intake weekly.

HTH

SD

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Any advice given is for information only, always seek the advice of your medical practitioner.

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kYd

Well I've been told from a young age that's what I have, so always believed it although I do figet alot, have to walk 8miles total per day to college and go jogging in the morning so I guess that could be why.

6 times a day - That's shocking to me I normally just have 3-4 meals, although the last few weeks I have been trying to hit the 6 mark and been recording everything that I have been eating.

Cheers that formula and link