GM³

Hi. I'm new to this forum, I found it by searching through Google.
I'm 19 and I am very skinny for my age, it does not look healthy, I have lots of people telling me to bulk up, eat more food.
I just thought eating more food would do the trick, but with me feeling ashamed I wanted to start building up using supplements, then I started reading more on internet about exercising and the proper ways of building up.

I've been patient and read about the benefits of Whey Protein Powder and Crash Weight Gain powder. I'm not familar with taking supplements and I'm unsure about the daily exercises I should take at home everyday to start bulking up, and Im unsure when to use supplements at an optimal time also, should I be taking these two supplements at once?

So I'm in confusion right now. But I do know I would like to bulk up.

I've also found this book on Amazon http://www.amazon.co.uk/exec/obidos/...920064-0353200 called Strength Training Anatomy, it seems to be good as it recieved postive reviews should I base my exercises around it?

Any help or suggestions would be really helpful.
Thankyou!

Jock

First off, Welcome to UK-Muscle!

Well bro this is the beginning of your learning curve, make the effort to soak up as much info as you can. There are plenty of guys here with excellent knowledge about diet, training and nutrition.

To begin with, don't put to much faith in supplements, products like this supplement a diet they do not make up for a poor one. Concentrate on constructing a good diet that is high in quality calories, make sure you are eating plenty of protein in the form of foods like chicken, tuna, salmon, eggs etc, then you can top up your protein/calorie intake with a decent supplement.

As far as your training goes make sure you get down the gym for a weights session at least 3 times a week. Train all the major bodyparts once a week in the form of what is called a training split. for example:

Monday
Chest & Triceps
Wednesday
Legs & Biceps
Friday
Back & Shoulders

Concentrate on the larger muscle groups like the legs and back rather than the smaller ones such as the arms.

Stick to 'compound' exercises such as the squat and deadlift, these exercises will work a variety of muscles and will have a significant effect on your natural testosterone and Growth Hormone levels.

Keep to a weight that is challenging for you but you can perform 8-12 reps of about 3-4 sets with correct form.

If you have any more questions please do not hesitate to ask,

Jock

hackskii

Good Advice Jock.
Creatine will help some.
Eat alot.
Sleep alot too.
If you want to bulk up then dont do cardio and keep your reps below 10 reps.
Hit each musclegroup once a week but dont overtrain. 8 sets for chest, quads, shoulders and back. Biceps, triceps and hamstrings keep the sets around 6 max.

GM³

Thanks for that large bit of advice Jock!
I'm going to try and eat lots of calories and back them up with supplements between meals which seems to be a safe option.

I don't understand the terms like "8-12 reps of about 3-4 sets"
well I don't know what reps or sets are.

Hallso

Muscle training anatomy is a good book.

Just eat lots and train hard. You'll suprise yourself.

Jock

Mate, a rep is an abbreviated term for 'repetition' it means the concentric and eccentric motion of an exercise. If I pick up a dumbell and curl it to my chest then slowly lower it down I have done 1 rep.

Bodybuilders tend to work in divide these 'reps' into what we call sets.....

Usually these 'sets' comprise a low number of reps using a heavy weight for maximum muscle growth.

So if I do 6 'reps' with the dumbell put it down and then repeat again I will have done 2 'sets' of 6 'reps'.

There are lots of different ways of manipulating rep and set patterns to get your muscles to grow, but as a beginner concentrate on learning the exercises first using, higher reps of around 8-12 for 2-4 sets. Then when you feel confident enough in your strength you can move on to lower reps of around 6-8.

I hope I haven't confused you, as I said before there is a lot to learn in the world of bodybuilding and no-one ever stops learning about this sport (I know I haven't).

Have a look at this link, it provides an outline of all the muscles in the body, and the exercises that can develop them: http://www.exrx.net/Lists/Directory.html

Don't get frustrated mate, it takes time and a lot of patience to see results, but they are worth it in the end. If you need any help don't be afraid to ask questions, the members will support you here 100%.

PM if you want.

Best of luck, Jock

demon

That's a really good link Jock - it's gone straight into my favourites.

Welcome to the board GM³.

hackskii

Jock, outstanding.
Bookmarked it too

Jock

Thanks guys!

DB

thats a quality site jock cheers mate

Cheater2K

Also first off, the book you mentioned is one of the best books ive ever bought I actuly got it in my car now well worth having.

GM³

I also bought the book, it has some amazing details within it. I must say I can't wait to start. I'm looking into buying some weights, does anyone know of any great value places? I would go gym, but I feel pretty embarrassed being there first time with skinny muscles and I would feel pretty intimidated by other people :(. Most of my mates are built up and they don't have sufficent time to go to the gym with me as I have this year.

Thanks for the tips everyone, I'll let everyone know of my progress!

winger

Welcome to the board mate.
Thats like wanting to get a tan first before you go to the beach. The people at the gym dont care how skinny you are. The are so self obsorbed in themselves. Try the gym route. If you like to train then consider buying your own equipment. It could be cheaper in the long run.
I just cant get motivated to train at home. Home is home for me.

Insanity

Everyone has to start skinny , if everything goes ok, you could be bigger than them within a year, firstly you have to question your commitment and dedication towards building muscle, without this you won't have the right mentality to get yourself down the gym on your planned days, and will just turn out doing a couple of weeks and then giving it up. Also this won't happen overnight, don't expect to do a couple of months training and find you're not getting any bigger, you need to find a routine that works for you, which can take a lot of experimenting. You'll need a good diet, so I suggest posting up your diet on here and these guys will make it better . And finally, try not to use too heavy weights to show off as this is a common problem which usually ends up in embarrassment. Your weight should be around 50-60% of your max to start. And you'll need to join a decent gym, home gear ain't good enough.