not sure on the pounds to kilo conversion, but sounds like your an ectomorph type, which means your always going to be of a lean nature. However developing a stregth conditioning programme will bulk you up as much as your body allows you too. If your not sure where to start just ask me

not sure on the pounds to kilo conversion, but sounds like your an ectomorph type, which means your always going to be of a lean nature. However developing a stregth conditioning programme will bulk you up as much as your body allows you too. If your not sure where to start just ask me

So what should i do to get the maximum effects of working out?

No matter how much you weight or how much you currently eat, eat more. Your diet will make 75% of the difference with your results in the gym. Keep your protein high, keep your carbs healthy (not sugary) and high, drink a proper post-workout drink within 20 minutes. Lift heavy weights in rep ranges between 3-7, use variations of compound movements like squat, bench, deadlift, and overhead press. Stay away from machines for 90% of your workout. Supplement with a good multivitamin, and possibly flax and fish oil if you can afford it.

20-21 is a good age to consider adding testosterone supplements into your daily regime too. Consider ZMA and a high potency tribulus product.

Yep so ensure your eating a proper well balanced diet.

For a beginner i wouldnt recommend lifting heavy weights to begin with. Also, the increase the size of the muscle, your reps sould be in the 8-12 range.

And i would prefer using machines a bit more than that, as they will provide you with a correct techinique.

After beginning your strenth routine, you wont tend to see results until the end of the 2nd week, as the first two weeks incur improving nueral adaptions.

Are you thinking of going to the gym, or home exercises ?

i would be going to the gym, one thing though when i work out my arms when i do heavy weight my forearms start to like have sharp pains like the veins are constricting or something and it makes it hard to workout.

what particular exercise causes this? or is it a general thing

curls and preacher curls

Hi .. One of the best ways is to use kettlebells. They were used by Russian Special Forces and Russian weightlifters. They give you really rapid results if used correctly. Hve a look at www.healthfreak.co.uk

could anyone give me like a nice workout plan to build up nicely. not like a body builder just have a good body for the ladies =D

here are a few things using free weights for the upper body.

> arm abduction
> arm flexion
> arm extension (only about 15degrees)

>biceps curl
>triceps extension

>push ups with knees touching ground
>sit ups

some for you lower

> squats against a wall
> calf extensions

Now if you want to follow a real workout routine, do the following:
Day 1: 4 sets of Squats superset with machine flys; 3 sets of bent over rows superset with calf raises; 3 sets of Standing military press superset with weighted decline sit ups; 2 sets of dumbbell curls superset with 2 sets of cable pushdowns
Day 2: off
Day 3: 4 sets of Bench superset with calf raises; 3 sets of straight back stiff leg deadlifts or good mornings superset with side dumbbell raises; 3 sets of Pull-ups superset with obliques; 2 sets of Incline Bench Press superset with 2 sets of ez curls.
Day 4: off
Day 5: 4 sets of Deadlifts superset with dumbbell flys; 3 sets of neutral grip cable rows superset with seated calf raises; 3 sets of standing dumbbell shoulder press superset with rope crunches; 2 sets of hammer curls superset with 2 sets overhead dumbbell tricep extension
Day 6: off
Day 7: 4 sets of Close-Grip Bench superset with calf raises; 3 sets of barbell lunges; 2 sets of Pull-ups superset with any abs
Day 8: off
Day 9: repeat day 1

Reps: the first exercise of each superset should be in the 3-7 rep range and you should add weight to each successive set unless you can not get 3 reps with the previous set. The second exercise of each superset should be in the 7-10 rep range and should not be executed to failure unless it is an abs or calves exercise. By failure I mean you can't execute another rep entirely by yourself; AVOID forced reps, negative reps, 1/2 reps, or anything other than strict complete reps performed without help as this inflicts unnecessary damage on your muscle tissue. DO NOT CURL more than this program prescribes unless you want to develop forearm and/or bicep tendonitis; trust me that if you follow this program for 6 months your 'guns' will grow to your liking.

Take one full week off every 3 months and if progress stops you should change your exercises, rep ranges, order of exercises, back off to 10 rep sets for 2 weeks, or anything to change it up. Eat sufficiently, especially post-workout.

This plan will work.

Also, feel free to learn about testosterone supplements and testosterone replacement therapy if you feel like you need more energy or more endurance.
Weight Loss
Diet Pills

Supersets are when you go right into the next rep without rest right? also for like example when you say like 4 sets of squats with machine flys, does that mean like to the 4 sets of squats then go into flys? and can i do freeweight flys? sorry for the hassel but like i am a novice at like weight lifting terms.

The way to gain weight is going to gym and do heavy weight training. But let me tell what is the trick to the success. It is passion. You must love the gym and do this kind of excersice. Because to get results it will take you time. You gotta have patience, persistence, discipline. Otherwise you will go to a gym for a couple of months, get frustated, then you will stop going. I have seeing this happens all the time. I was like you very skinny and unable to gain weight. It took me one year to gain 25 pounds (without any supplements). I have now a great looking body. I love going to the gym.

Great book to get is Body Sculpting Bible for men.

Just do a search for it I believe they got it on amazon.com also, great book
IMO

Here's the funny thing I was like that too. Ate a lot, trained a lot and still was skinny. Once I took a look at my diet and compaired to a body builder I wasn't eating as much as I should have. CONSISTANCY IS THE KEY ! If you have one day where you eat 3 meals, the next day 6, and the next three 3, then next 2 big meals you won't gain weight. It's got to be a consistant 6 day ! Don't miss your protein shakes !

The other key is to not over train ! Recovery Recovery Recovery. You will be amazed if you train hard and let your body part take it's full time to heal you will be amazed that each week that body part should feel fuller and harder. Most people get over zelous and over train that's why they don't gain. Also the day after training since in most case there's a dely in the sore feeling they think "wow I'm not sore and even though I trained my chest last nigth I can train my shoulders" DUMB MOVE. Most people stay in the same rut because they train that way.

Last is what do you do in the gym ? One guy on here said something good PASSION ! That Passion needs to translate into something called FORCED REPS ! The key is to pick a weight you can handle and learn to lift it several times to where you MASTER IT ! This will allow you to move up to heavier weight alot faster. Reason being is most guys go to the gym and EGO lift. they pick a weight they can barely do three times and think the 4th or 5th reps are real forced reps when in reality it's just the SPOTTER getting a arm work out picking the bar off your chest. Pick a weight you can do under your own steam for 8 reps or so maybe 10, then real work begins ! Have a spotter be there to help you get forced reps til you can get 20 reps ! Using the Bench Press as an example the goal should be at some point while nder your own steam to take a moderately heavy weight (not a girlly weight) and press it a lot ! To prove my point I was just working out with a Power lifter at the gym last weak and for his work out that day he benched 225lb damn near 35 times ! Most pro and college football Players usually rep 225lbs for 20 plus reps ! If you can bench lets say 135lb which is most peoples warm up 30 times I think moving up to 185lbs, 205lbs, or 225lbs would be a lot easier then if you didn't master your 135lbs. Most figure will I can bench it 8 times(barely) and they move on. Then they get stuck on 150 or 160lbs for the next 1-2 years trying to press it 10 times but never reaching the goal !

Using Rest Pause with forced reps helps you hit rediculous reps with heavy weight for AWESOME muscle Growth.

I have a free website where I show what I did and explain a lot more on these training methods. Again it's free for alls reading pleasure. Please stop by, read, and feel free to ask some questions !

www.getbigfree.com

Don't forget when you hear all of the former skinny guys that achieved a nice body that means you can too !

Happy lifting

hey thanks alot , yea i know i have to eat alot but like i am so picky and i like get sick of the same food in my house and my parents always buy caca tv dinners and like healthy choice caca for my bro and themselves so alot of times i eat like 2 or 3 times a day. i guess when i start making more money and move out in like 1 to 2 years i can control what i bring in and make sure i eat alot.

Sadly, I'm in the same situation as newhope. I'm 19 year old male about 5'8, 130-140lbs. I eat big portion meals, consisting of large portioned egg breakfast in the morning and for lunch such as several ham and turkey sandwiches, ton of fruit, salads, other large dishes and usually like big portioned steak dinners during the evenings. I actually recently bought a weight bench which is a combo at the other end for bicep curls, leg extensions, leg curls, etc. although, I'm still working on getting more plates and a new barbell.


I certainly have all of those, as well as serious committment to improving my body and building muscle. I'm highly patient. I'm always interested in learning new things, especially for my own health, speaking of which...
does any of you have a website reference that can explain to me all the weight lifting techniques (with visuals) so I can see exactly what they are.

stevehnsn: I'd be willing to perform your program. I just need more in depth explaination. as well, I'm also a novice.

I was hoping to see what nicemuscles' website was all about, but it's a deadlink. I just hope that what I read about this "getbigfree" site is not another one of those gimic sites.


Does it explain in depth and detail?


thanks for any advice and help in advance.

yea what nwkc sad, a website with great detail on how to do the stuff would be great