i need an advice and more knowledge for being skinny or ave body

  • Posted by a hidden member.
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    Oct 02, 2013 10:07 PM GMT
    guys i just wonder what should i do.what vitamins or supplement to take, i was working before to have a big bucket of chest and shoulder,. i work out 1 year 5 days a week and 1 1/2 hour a day and i just notice some improvement not too much. i have my friend working together and he gain more for only 4 months although we doin the same workout together,icon_neutral.gificon_rolleyes.gif
    i find my self easy to get sweat, i always sweat even just a simple work or biking,.. is that about my bone density or what?
    anybody can give me a workout plan will be appreciated, im looking for gym right now to continue my work out.
  • Posted by a hidden member.
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    Oct 02, 2013 10:24 PM GMT
    what was your routine before? What are you specifically trying to accomplish?
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    Oct 06, 2013 2:50 PM GMT
    well.. since nobody else is giving you input. It's hard since you provided no info about your current workout.

    If you want to gain weight, limit the cardio. 1.5 hrs a day sounds like a lot at the gym so i'm guessing you are doing a lot of cardio too? That will burn off weight you are trying to get.

    You'll probably be better off using freeweights more than machines. If you are trying to grow chest and shoulders, do bench presses, inclines, military presses, etc. Keep track of your numbers and increase either your reps or your weight each week.

    It is a really bad idea to only focus on chest/shoulders. You need to grow your whole body as a unit so you need to work your legs, back, arms etc just as hard.

    If you aren't growing much you need to start eating a whole lot more. That will be the key. If you want a supplement get protein powder. Some people gain weight a whole lot easier than others. You may really have to start eating a lot more, and a lot more often, to see results.

    Thats my basic input, hopefully some of the many huge guys on here can give you some better advice
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    Oct 06, 2013 2:56 PM GMT
    Heavy weight exercises 1 hour limit cardio to 10 mins and eat a surplus of calories.. don't forget your protein intake 1 gram per pound of bodyweight also if your supplementing take your post workout with white grape juice
  • Hunkymonkey

    Posts: 215

    Oct 29, 2013 10:17 AM GMT
    I started below where you are (133 lbs). I suspect you are overtraining and undereating. At your age, your metabolism is very high, so you can hardly eat enough. Not enough food = no growth. Training depletes you, so you need even more. Best not to compare yourself too heavily with your friend. Every body has a different result and rate of growth. There are a lot of good workout programs out there for your body type. To not overtrain, try a 4 day split, like chest/bis, quads/hams, (day off), back/traps, delts/tris/calves (two days off). The key for you is heavier loads and no more than 2 or 3 work sets of 6 to 8 reps after 1 or 2 warm-up sets. I try to keep it to no more than 3 exercises per muscle group. That all should keep your time in the gym down to an hour or so, excluding cardio. Personally, I think too much cardio will work against you. If you feel compelled, then do 20 minutes of fast walking (not running) or stationary bicycle two or three times per week. Also, favor compound exercises (multiple muscle groups) rather than isolation exercises (single muscle only). As far as specific routines and exercises, google is your friend.