The_Face_of_Boo
A savage
Joined: Jun 17, 2010
Age: 31
Posts: 9348
Location: Beirut ,Lebanon
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 Posted: Wed Feb 15, 2012 4:48 pm Post subject: Question for the gym experts |
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What do you think about this piece?
The right way for skinny guys to gain muscle
Here are few quick tips that will help you build muscle if you were a skinny guy:
| Quote: | • 3 sets are more than enough: Everyone in the gym told you to do 4 or 5 sets right? actually those people are never aware of the fact that you are an Ectomoprh and that too much training would let your high metabolism eat your muscles
• 3 Days a week are more than enough: For us skinny guys the more we train the more we burn our bodies and the less we train the more we allow muscles to grow. Train for 3 days a week no more nor less
• 1.5 Hours maximum: For hard gainers like us, training for more than 1.5 hours can result in losing mass even if you were lifting heavy weights. Some people recommend 45 minutes per workout but that's ridiculous, if you only train for 45 minutes then 3 days per week wont be enough and you will have to come to the gym more often which will result in mass loss.
• The Fatal mistake people make: If someone asked me to point one single mistake that is responsible for poor results for skinny i would say that lifting incorrect weights is the answer. We all know that lifting heavy weights is the key to bigger muscles but what is meant by heavy??? A heavy weight is the weight that allows you to perform the motion flawlessly for 8 reps or 9 maximum. Almost all people in the gym use very heavy weights and never make correct motion, this puts stress on their tendons, bones and joints and never strains the muscle itself!!. In short, lift as heavy as you can provided that you never do the motion incorrectly
• Forget about boxing: For skinny guys like us energy saving is a must , if you did any other intense activity throughout the week other than body building you will lose mass, this includes boxing, other sports, running and even cardio. Limit those activities or eliminate them if possible if you care about growing
• Supplements aren't the soloution Supplements will only be effective if you eat a low, train correctly, perform motions perfectly and rest adequately. You should only take supplements if you found yourself growing slowly but if you found that you are not growing at all then first fix the other factors so that you don't waste your supplement for nothing
• How much food? I know that everyone told you to eat 6 meals a day but again that's stupid, you want to live your normal life without having to excuse people for food every now and then. Try to eat 4 to five meals each day and try to leave 3 hours max between meals not more. Personally i achieved great results with 4 meals a day.
• Never train with a friend who has different genetics:That's another fatal mistake skinny guys do, they come to the gym with friends who have different body types and so they find themselves following routines that aren't suitable for their bodies. Don't train with a friend unless he is as skinny as you |
http://www.skinny2muscular.com/Can_a_skinny_guy_gain_muscle
I know the site doesn't look that pro, but is he making sense?
I am currently 60 kg, ~160cm.
My stats about 2 months ago:
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Wurzel
Snowy Owl
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Joined: Aug 04, 2008
Posts: 142
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| Posted: Wed Feb 15, 2012 5:24 pm Post subject: |
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You should weightlift 2 days a week, with 3-4 days between workouts. Antagonist pairs of muscles should be exercised on different days. For example, exercise biceps on day 1 and triceps on day 2. Do dumbbell presses on day 1 and lat pull-downs on day 2. Do rows on day 1 and bench press on day 2, etc, etc... You should do 4 sets on most exercises, more for exercises with warm-up sets like squats.
Last edited by Wurzel on Wed Feb 15, 2012 7:23 pm; edited 1 time in total |
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The_Face_of_Boo
A savage
Joined: Jun 17, 2010
Age: 31
Posts: 9348
Location: Beirut ,Lebanon
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| Posted: Wed Feb 15, 2012 5:58 pm Post subject: |
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| I am doing 2 muscles per day, so 1 muscle is better? |
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Tequila
Trust the people!
Joined: Feb 26, 2006
Posts: 26045
Location: Lancashire, UK
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| Posted: Wed Feb 15, 2012 6:00 pm Post subject: |
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I think you're a masochist. What you doing getting involved in that lark? What are you trying to get at? If you just want to get laid, you're most likely in the wrong place, chum. You should come to England. They're letting half of South Asia in, so you should have no absolutely no trouble at all.
(Seriously, though, if you come to my patch for a holiday - it's quite nice here in summer - I'll be more than happy to show you round.)  |
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Wurzel
Snowy Owl
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Joined: Aug 04, 2008
Posts: 142
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| Posted: Wed Feb 15, 2012 6:40 pm Post subject: |
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Your routine should look something like this-
On Saturday: squats, dumbbell press, rows, pec press, rear deltoids, biceps, calves.
On Tuesday: leg press, back, bench press, lateral raise, flys, triceps, lats, calves.
Note how antagonist pairs like biceps and triceps are on separate days. |
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The_Face_of_Boo
A savage
Joined: Jun 17, 2010
Age: 31
Posts: 9348
Location: Beirut ,Lebanon
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| Posted: Wed Feb 15, 2012 6:54 pm Post subject: |
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| Tequila wrote: | I think you're a masochist. What you doing getting involved in that lark? What are you trying to get at? If you just want to get laid, you're most likely in the wrong place, chum. You should come to England. They're letting half of South Asia in, so you should have no absolutely no trouble at all.
(Seriously, though, if you come to my patch for a holiday - it's quite nice here in summer - I'll be more than happy to show you round.) |
O_O are you bi? |
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1000Knives
It's not difficult if you know how.
Joined: Jul 09, 2011
Age: 22
Posts: 4595
Location: CT, USA
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| Posted: Wed Feb 15, 2012 7:10 pm Post subject: |
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| The_Face_of_Boo wrote: | | I am doing 2 muscles per day, so 1 muscle is better? |
Huh wha? You work one muscle per exercise? Dude, do compound exercises, if you get really serious into bodybuilding or whatever, then you can do isolation stuff, but for now just do the basics, squat, deadlift, bench press, personally I prefer overhead press over benchpress, as the overhead press gives you better shoulders and it's more useful for real life as most activities are done standing up, but the bench will give you bigger pecs, so yeah. Squats and deadlifts build the whole body up, even though they're mostly lower body exercises, just because the amount of weight really shocks your body, and makes your body produce anabolic hormones.
Mark Rippetoe is sorta controversial, but his books/advice would probably be quite helpful to you.
http://startingstrength.wikia.com/
| Quote: | | If you want to look like a bodybuilder, that's fine with me. That is a matter for you to discuss with your God and your psychologist. But even a bodybuilder is a novice strength trainee until he's an intermediate. The fastest way to gain muscular bodyweight -- the supposed goal of a bodybuilder -- is with a linear progression on the basic barbell exercises. |
| Quote: | Mark Rippetoe's first two books[4][15] detail the technical aspects of each primary barbell lifts and major assistance exercises, and created a program for the basic acquisition of strength using these lifts. This program is known as the Starting Strength barbell training program, or simply Starting Strength. The program involves:
3 sets of 5 repetitions of the squat, bench press, and overhead press;
5 sets of 3 repetitions of the power clean; and
1 set of 5 repetitions of the deadlift;
The bench press is alternated with overhead press and deadlift once a week, using power cleans on the other two days. Weights are gradually increased in each session until strength gains reach a plateau. He advocates 3 sessions per week for beginners and drinking a gallon of whole milk per day if underweight to maximize strength gains.[4]
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The_Face_of_Boo
A savage
Joined: Jun 17, 2010
Age: 31
Posts: 9348
Location: Beirut ,Lebanon
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| Posted: Thu Feb 16, 2012 12:01 pm Post subject: |
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^ 2 muscles i said, not one. And stomach every other day.
Honestly, everyone is telling me a different story. |
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Tequila
Trust the people!
Joined: Feb 26, 2006
Posts: 26045
Location: Lancashire, UK
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| Posted: Thu Feb 16, 2012 12:08 pm Post subject: |
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| The_Face_of_Boo wrote: | | O_O are you bi? |
لا! لماذا تعتقد ذلك؟ |
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kx250rider
Educated Musclehead
Joined: May 16, 2010
Posts: 1954
Location: Dallas, TX and Ventura County, CA
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| Posted: Thu Feb 16, 2012 1:19 pm Post subject: |
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This is a situation where there is NO "right way". I've done them all, and I know that many routines which failed me, work great for someone else of my exact same body type. It takes time and experimentation to find your routine. I change out lifting methods at random. Sometimes I'll do a month of heavy weight (fail at 3rd or 4th rep on the 4th or 5th set), and sometimes a month of lighter weight (never fail; complete 12 or 14 sets of 16 reps). I won't get into specifics because I don't think that would help anyone, and I'm not the expert anyway.
But with that said, I can almost guarantee that following any one routine will not work.
Charles |
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mv
Protector of the Realm
Joined: Jun 18, 2010
Posts: 3131
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| Posted: Thu Feb 16, 2012 2:36 pm Post subject: |
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| I agree with Charles. Experimentation is your best bet, as long as you're steady and do each movement correctly. |
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MindWithoutWalls
Aspie-Dyke
Joined: Oct 26, 2011
Posts: 1377
Location: In the Workshop, with the Toolbox
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| Posted: Thu Feb 16, 2012 10:34 pm Post subject: |
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I also agree with Charles. I had to work very hard at rearranging my program to keep it properly suited to my needs. Someone else might think it's strange that I work out for such short periods on so many days of the week, that I mix things in the particular way that I do, or that I have certain other elements to the way I do things. But it accomplishes exactly what I want in order to make my life manageable with a chronic ailment while also altering my appearance in a way that I enjoy.
I would be careful of any plan, though, that advises that cardio is a bad thing, unless you have a health restriction. Whatever you do, it's a good idea to keep at least somewhat well rounded. If you have trouble because of your cardio (for example, if you get the smell of ammonia in your nose during or after a hard cardio workout) eat more carbs. Your body is probably burning protein for lack of adequate carbs, and you need to replenish your supply. Just be sure to go for healthy ones. To be quick, try fruit. For longer term effect, try whole grains and other complex carbs.
#1 concern when experimenting: avoid injury. Learn about an exercise before you try it, and try to find out if there are unnecessary and unnecessarily high risks associated with it. There may be competing info, so check multiple sources to evaluate properly. Some exercises are just not worth doing. For those that are, find out the right way, and work with weights low enough to ensure correct form with every rep. Doing it right once is worth any number of times of doing it wrong.
Have fun with this if you can. The best way to make exercise part of your lifestyle is to enjoy it. I may feel unwell working out because of my fibromyalgia, but the mental aspect of fitness and the results make it all worthwhile. For someone who's physically healthy, the workout itself can also feel good. Go for it!
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The_Face_of_Boo
A savage
Joined: Jun 17, 2010
Age: 31
Posts: 9348
Location: Beirut ,Lebanon
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| Posted: Fri Feb 17, 2012 8:12 am Post subject: |
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^^ well, MWW, to be honest, the male fitness world is a messed one and based on what I am seeing so far, those who have toned/six-packed bodies (and yes, including the 'athlete' type that women usually find eye-candy) follow a far from a healthy routine.
I have noticed a huge difference between what male trainers recommend for the male gym attendees and what the female trainers recommend for them (even for the ones who want to build muscles).
For the first 2 months, I got a female trainer and she made me a well rounded program (mainly compound exercises, as knife1000 recommended) with about ~30% of cardio stuff, her food recommendations were even more diverse and balanced (almost like the Mediterranean diet which is one of the best) ; she didn't recommend protein supplements much except for little of whey protein only for later stages, yet she explained the health risks of any excess use.
When I had to switch to another trainer (a male this time), he ditched the whole previous program and was totally against its philosophy, calling it a girly-program, his male buddy trainer agreed too; and replaced it with the extensive two-muscles weight training program and much much less cardio.
Food-wise, he quickly recommended strict protein diet and extreme supplements at the beginning ,one of them was nitro tech, I did search about it and I found out it's banned in the developed countries since it contains steroids, this thing is sh**, that made me suspect his overall competence as a fitness trainer. So I've consulted aside their most senior trainer, who happens to be female too, and the program she mentioned (verbally) was almost the same written by the first trainer (except with ~20% of cardio instead of 30), wasn't much pro-supplements either.
I've asked another male trainer and his opinion was the same as the other male trainer (even was crazier about protein-rich food), so I came to realization this is a cultural-gender-mentality-related thing!! Even among the trainers!
Female trainers are more concerned about overall health and performance (even when it comes to their male resistance-type trainees), their food recommendations are the same what doctors and nutrition specialists usually recommend.
While male trainers all they talk about is pumping iron ,protein supplements, animal protein intake (the more the better) and fat-burning without explaining the health-risks.
So clearly, when it comes to health-wise matters, female trainers > male trainers.
but everyone else (guys) is telling me her program won't give any results and i'll stay as skinny as I am, so I am lost.
Last edited by The_Face_of_Boo on Fri Feb 17, 2012 9:39 am; edited 2 times in total |
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Tequila
Trust the people!
Joined: Feb 26, 2006
Posts: 26045
Location: Lancashire, UK
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| Posted: Fri Feb 17, 2012 8:19 am Post subject: |
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Oi, you can always have some of my bulk if you want it.
(in the style of the lookey-lookey men)
Best price! Best price! You look! Two for one! Best price! |
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1000Knives
It's not difficult if you know how.
Joined: Jul 09, 2011
Age: 22
Posts: 4595
Location: CT, USA
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| Posted: Fri Feb 17, 2012 11:49 am Post subject: |
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As much as I plug powerlifting/Olympic lifting here, really, you should do some of that type stuff first. Let them call your program girly, you'll probably lift more than them anyway. A lot of the really successful bodybuilders were into powerlifting first, actually Arnold Schwarzenegger was a competitive powerlifter/Olympic lifter before he got into bodybuilding.
https://sites.google.com/site/miniarchive/arnold-schwarzenegger-powerlifting
Plus, it's fun. It's fun putting big heavy weights over your head, it's fun deadlifting, too. The way I see things, I figure just get stronger and the looks will follow. I don't know, since I started lifting in maybe like...October, I've gained like 15 pounds, I'm thinking mostly muscle, as I don't really see much more bodyfat, and people still say I'm skinny still, even at 195lbs 5'9. I do take protein when I can get it, when I can't get it, I just do without and try to eat more. I've only used random Walmart whey protein, Walmart soy protein powder, and now my latest powder was $7 a pound at my Indian market, and it's quite literally for kids. It's called Complan, it's casein protein with some minerals and whatever, and it promises kids to grow strong. I was just surprised looking at it, as the protein per serving amount was good, 18g, and it was cheap.
But yeah dude, heavy compounds, where it's at. Try to eat well, try to up your protein a decent amount, but no need for really crazy supplements or anything. Just remember, it's gonna take a while to reach your goals, whatever they are, patience, perseverance, all those fun life lessons they talk about.
http://startingstrength.wikia.com/wiki/Nutrition,_Supplements_and_Cardio
| Quote: | What supplements should I take while doing Starting Strength?Edit
Vitamins, minerals, Omega-3 fatty acids (fish oils), and a whey protein isolate or concentrate supplement are all good products for any trainee to take.
Creatine and taurine are quite helpful and quite cheap but not necessary. Stay away from pro-hormones, NO-X supplements, anything with shiny labels and anything that promises to "add slabs of muscle". Keep it simple for now, you don't need to spend the $$$ on something that won't make that much of a difference since, as a beginner, you will "add slabs of muscle" anyway.
Diet and training are 95% of the equation. Supplements make up about 5% of the equation. For a beginner, it's even less.
Bottom Line
Don't obsess about supplements. Obsess about consistency in your training and consistency in your nutrition. |
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