Weight gain, easy workout routine & must haves..

  • e11even

    Posts: 9

    Oct 07, 2013 2:13 PM GMT
    Hey guys,

    The last few months I stopped going to the gym to heal up some injuries and I've been recently re-motivated to get back into the gym and work on my overall fitness. I'm looking for some straightforward help and would love some feedback.

    #1 - Weight gain.

    As you can see from my photos I have a ectomorph-esque physique and putting on weight and muscle is pretty difficult. I have never gotten to a point where I notice a huge difference with my own body. I'm looking for some simple staples to my diet that will help me increase weight in the areas that I need it the most to fill out my small size.

    #2 - Easy routine

    Since I'm getting back into the gym and I don't want to complicate things to the point where it frustrates me from going rather than enjoying my time in the gym, I'm looking for a simple routine I can use in the mornings before heading to work. I find with the routines on the web is they use complicated moves that I don't feel comfortable/confident enough to try and end up skipping half the workout. Some links to RJ videos as "must do" exercises for any routine would be helpful.

    #3 - Must have/do

    Any other tips for the above goals - nutrition, supplements, etc. I'm sure there are people out there with a similar body to mine that have been transformed and a few tips on how they got there would be extremely helpful.

    Thanks for taking the time to read and reply.
  • e11even

    Posts: 9

    Oct 07, 2013 6:22 PM GMT
    Thanks for the advice so far. When I say "easy workout" I mean I don't want to be doing things like vertical leg lifts with a smith machine - I want to keep to pretty basic things until I get stronger and more confident.
  • Posted by a hidden member.
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    Oct 08, 2013 12:40 AM GMT
    Easy routine:

    Monday: pushups, dumbbell military press, ab wheel or crunches, dumbbell pec flyes, dips and/or tricep pushdowns

    Tuesday: pullups/pulldowns, rows, upright rows, bicep curls with dumbbells

    Wednesday: squats and/or lunges, hamstring curls, calf raises, ab wheel or crunches

    Thursday: rest

    Friday: repeat Monday, etc.
  • Posted by a hidden member.
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    Oct 08, 2013 2:13 AM GMT

    Sorry to hear about your injury, but it's good to hear that you are starting to hit the gym again. I personally don't do a lot of research for working out and diet, but these are some of the things that I have done in the past that helped me haul my ass back into the gym and get into shape.

    1) Weight Gain

    As stacked 312 mentioned, you really need to eat a lot. Take a moment to think about what your activity level is like throughout the day. If you like to walk to most of the places and rarely find yourself sitting or lying down except for when you go to sleep, then you will most certainly have to eat enough to exceed the amount of calories you burn each day.

    2) Easy Routine

    Workout routines that you find online can definitely be intimidating and require incredible amount of motivation and persistence to follow through consistently. My personal experience with those difficult workout routines have been more negative than positive; I often end up giving up working out all together.

    Two months ago, I went back to the old roots and overly simplified my workout routine, and I've been able to go to the gym consistently since then. I do a full (i.e. ~ one hour in length) cardio session two days a week, and I do the same routine for weightlifting for 2-3 days a week. The routine goes like this:

    - 10 min on bike
    - 5 x 12-14 lat pulldown
    - 5 x 10-12 inclined bench press
    - 8 min core exercise
    - 20 min elliptical
    - 3 x 14 seated cable row
    - 3 x 14 dumbbell flat bench press

    I never really enjoyed working out my arms, so those were the first to be taken out of my workout routine. I also stopped working out my legs because they were getting too thick and I wanted to fit into my old pairs of jeans and khakis (I find that most short people like me have thicker looking legs in general).

    Keep in mind that this routine may not be the best fit for you, but the same concept should apply i.e. keep it as simple and easy as you can manage. I would recommend using a lot of machines for your workout at first, because it is extremely difficult to learn how to use free weights properly without help from a professional trainer or an experienced athlete.

    As for the "must-do" exercises, the top two i would recommend are the lat pulldown and flat benchpress. Using cables to work out your arms are great too - the classics are the tricep pull downs and the bicep curls. When you are using cables to work out though, just make sure that you are keeping your back straight, and try to keep your elbows still in their original position. As for legs, I would recommend lunges and squats with dumbbells for the front part of your legs. Doing squats with one of those bench bars or barbells can be dangerous as well if you aren't doing it properly; plus, you can start with lower weights with dumbbells. As for the back part of your legs (i.e. hamstring, calves, hip flexor), lying leg curls is a fairly straightforward exercise you can do.

    I would also recommend supplementing your weight training workout with cardio that will get your heart rate up to maximum for ten consecutive minutes minimum. The idea of burning more calories can be kind of intimidating, but I personally find cardio exercises to be more effective at producing those stress-relieving, uplifting sensations that make exercises so much more rewarding.

    3) Must Have's

    I think there is nothing more important than having a reasonable, realistic expectation of yourself when you go to the gym, especially if you find it really easy to lose motivation to work out. Pushing yourself to do more than what you would usually do can make your exercises exciting, but pushing yourself to the extreme can also be bad for your motivation. I usually tell people to start easy and make their workout more challenging in a gradual way, especially for the ones who have never participated in competitive sports or worked out in general.

    Another crucial thing about working out is to make sure you are having a good time. If you are doing exercises that make you feel awkward or uncomfortable, you are not going to last long enough at the gym to reap the benefits - and subsequently become more motivated - of seeing the physical changes in your body. Even if doing cardio means compromising your goal of gaining weight, you should add cardio to your workout routine anyway if you enjoy it - at least for the first few weeks or months. The important thing is to make sure that you focus on getting into the habit of going to the gym first. Once you have developed such a habit to a point where it is almost unbreakable, you can then adjust your routine to be more accommodating to your goals.
  • Posted by a hidden member.
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    Nov 21, 2013 7:27 AM GMT
    For an easy way to track how much weight you lifted and sets and reps, download this app called strong lifts, it's free too. It shows you a 3 day workout routine, 5 sets of 5 reps each, 3 basic barbell lifts that will be good for putting on muscle and increasing strength. I absolutely love how simple it is to use, and it even tells you how much weight to lift the next time you go to workout icon_smile.gif. Study the exercises before you go to the gym and if you still need help, ask somebody who looks like they know what they are doing to show you proper form.

    Day 1: squats, bench press, barbell rows
    Day 2: squats, overhead press, deadlift
    Day 3: do day 1 again
    I might be wrong, download the app to be sure.

    Start with just the bar on all these excercises.
    Good luck icon_smile.gif