Twink wants to build muscle. Any tips? :P

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    Apr 07, 2014 4:44 PM GMT
    So, I'm super skinny and would like to gain muscle. Any tips?

    I started gymming properly this year, and really what I wanna know is the best way to healthily build up muscle mass with what's available at a gym.
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    Apr 07, 2014 5:04 PM GMT
    That's so weird. I swear I posted this under "Body Building". Lolwut? What's this doing here I don't even.


    Anyway, I know that's pretty much the generic backbone, Bonis, but the gym is large and daunting and has a shitload of stuff inside and I don't want to hurt myself... >->
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    Apr 07, 2014 5:09 PM GMT
    SpaceLem saidThat's so weird. I swear I posted this under "Body Building". Lolwut? What's this doing here I don't even.


    Anyway, I know that's pretty much the generic backbone, Bonis, but the gym is large and daunting and has a shitload of stuff inside and I don't want to hurt myself... >->


    google youtube videos on proper form and stuff. Don't be daunted by the gym lol. I was too, then I decided that I am only there for like an hour anyways and I stopped caring.

    I understand that you don't want to hurt yourself. You can watch a bunch of videos on how to do a certain workout, and if you're still not sure and needs tips then you can ask people.
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    Apr 07, 2014 5:20 PM GMT
    emlkngen said
    The key is to eat. Eat tonnes of good of food. As much as you love it, let's face it, it's not good for you. No junk foods, keep it healthy otherwise you will feel like shit and you will have a hard time taking a dump. If you're trying to gain weight with a shitty diet, it will cause constipation due to fatty junk foods and if your not eating enough fiber.

    You'll have to do cardio in the morning. Why? It will help keep up your appetite so that you can eat all day long. EAT EAT EAT EAT JUST FUCKING EATTTTTT until you feel like throwing up. Also, eat or drink a lot of dairy or whatever before you go to bed.


    lol, i feel like im eating a lot but im still gaining like 5 lbs a semester (roughly 5 months). #twink life is hard
  • Destinharbor

    Posts: 4435

    Apr 07, 2014 7:01 PM GMT
    kacho said
    emlkngen said
    The key is to eat. Eat tonnes of good of food. As much as you love it, let's face it, it's not good for you. No junk foods, keep it healthy otherwise you will feel like shit and you will have a hard time taking a dump. If you're trying to gain weight with a shitty diet, it will cause constipation due to fatty junk foods and if your not eating enough fiber.

    You'll have to do cardio in the morning. Why? It will help keep up your appetite so that you can eat all day long. EAT EAT EAT EAT JUST FUCKING EATTTTTT until you feel like throwing up. Also, eat or drink a lot of dairy or whatever before you go to bed.


    lol, i feel like im eating a lot but im still gaining like 5 lbs a semester (roughly 5 months). #twink life is hard

    This is terrible advice. Do this:
    Add protein to your diet, lots of it. The easiest way is with a high grade protein powder (minimum 30 grams/scoop with no more than 100 calories). You can also eat a lot of lean meat but that has a tendency to be difficult, expensive, and a hassle. Some think it is important to do this within a half hour of finishing your workout. I do. Some say it is more the total protein per 24 hour period.

    Use the gym properly. Go five days/week and each day pick a body part like arms, shoulders, back, legs, core and focus on only that for that day. Do 4-5 different exercises focusing on that part and do three sets of 10 reps for each. Try to raise the weight a bit whenever you can but at least every 3-4 weeks (not ever time you go). There are more sophisticated exercise plans but this is an easy, good way to get familiar with the gym and get into a routine.

    Eat healthy. Don't focus on quantity, just eat healthy, non-processed food. Lots of fruits and veggies and healthy protein. Especially fish (not fried). Make it a diet that you can live with forever and give yourself a couple of times each week when you "cheat" on your diet but even then, don't eat a whole pizza or something stupid.

    Focus less on cardio exercise or cardio activities. Unless you just love them. Think of gaining muscle while keeping the fat down. A lot of guys intimidated by the gym spend all their time on cardio equipment and never really get into a weight lifting routine. Don't do that.

    If you don't shower at the gym and don't do a lot of cardio at the gym you should be in and out in about an hour or even less.

    You will build muscle. You still may still be a bit of a twink but you'll be a muscular one and the day will come when you outgrow the twink phase and what you'll be is a lean, muscular guy.



  • njnick

    Posts: 167

    Apr 07, 2014 7:34 PM GMT
    SpaceLem saidThat's so weird. I swear I posted this under "Body Building". Lolwut? What's this doing here I don't even.


    Anyway, I know that's pretty much the generic backbone, Bonis, but the gym is large and daunting and has a shitload of stuff inside and I don't want to hurt myself... >->


    If you're intimidated or need expert guidance, a program like P90X is perferct. P90X has both the exercise routines and the diet plan to help you achieve your goals.

    It's a couple hundred bucks, but compared to a personal trainer it's a minor investment. You can even get by without a gym membership, maybe another 50-100 in home gym costs. A few dumbbells and pull up bar.

    Good luck!
  • ursa_minor

    Posts: 566

    Apr 07, 2014 7:40 PM GMT
    what I learned so far is that when you are still beginning, don't rush into so many sets and reps and too many frequent gym visits

    THE REASON:
    you still have very small muscle mass to ¨destroy¨ (during workouts). so best you start with a full-body workout, 3x/week for the moment

    increase your calorie intake (protein of course) and do it frequently, so you have something to fuel your workouts. choose protein that suits you. i realized i was lactose intolerant, so i switched to soy and other beans/legumes.

    i used to drink protein shakes only after my workouts. now that i add a shake just before i workout, i noticed a big improvement

    testosterone levels peak in the morning, better keep your workouts during that time

    work your biggest muscles first (thighs) to further increase testosterone levels. compound movements (squats, bench press, deadlifts, chin-ups) are key

    ============================
    disclaimer; i'm hardly a posterboy for fitness, but those are what i've read and has helped me so far

  • Posted by a hidden member.
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    Apr 07, 2014 9:15 PM GMT
    P.S. I am using stronglift's 5x5, it works better on my schedule cause im not going to gym 5 days a week
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    Apr 07, 2014 9:18 PM GMT
    Don't try to lift a ridiculous amount of weight. Lift as heavy as you can without compromising your form. Your form should always come first. Even if you can only do bicep curls with a 15lb dumbbell, it's better to do them with a straight back and unwavering elbow than doing 30lbs and nearly doing a backbend to get it up.
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    Apr 07, 2014 9:21 PM GMT
    This skinny guy also wants to gain weight, but I have other things to conquer first.

    I suspect lifting with diagnosed severe malabsorption and restricted diet because of food sensitivities would cause me to lose, not gain weight.

    Any twink who is really skinny or potentially underweight should have a checkup. Many doctors will miss a malabsorption diagnosis too. This is more likely if you also have IBS.

    I now know I've been malabsorbing for more then half my life (although much more severely in recent years).

    This is certainly not the only condition that can prevent gaining weight.
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    Apr 07, 2014 9:48 PM GMT
    I used to weigh 140# as a runner.

    It was not until I stopped running, ate a 2000 calories more/day, and began weight lifting, that I was able to put on weight.

    Talk to your physician to see what is healthiest for you.

    And DO NOT get lifting advice from the internet. There is a high percentage of guys at the gym who do exercises wrong. And they are the ones posting videos. Talk to a trainer and research their background of schooling.

    Best of luck.
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    Apr 08, 2014 1:17 AM GMT
    Despite all the contradicting and mis-information on the web, DO get lifting advice from the internet. But from reputable sources - a lot of top trainers have free helpful videos. For example this trainer emphasizes form over weight for muscle GROWTH and explains and demonstrates the many nuances of proper form in a way that's neither intimidating nor overwhelming. In fact, most "seasoned" RJ members who lift that watch just this vid might realize (if not publicly admit) that they've been doing lat pulldowns wrong for years!

    [url][/url]

    Even if you view only this trainer's "bodypart" videos and nothing else you'll enter a gym knowing more about how to properly perform a "bodybuilding" exercise than most people there that fling weights around. His website is http://www.vicsnatural.com/. There are tons of other reputable sources but I think his free vids are such a great place to start that who knows? Someday I might actually buy one of his programs.
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    Apr 08, 2014 1:52 AM GMT
    scott herman's youtube channel is also good I think (?) I visit that time to time
  • stratavos

    Posts: 1831

    Apr 08, 2014 2:05 AM GMT
    meals per day is something quite important(about 4~6 is reasonable), as well as sleep per day (you want 8 hours if possible, don't be afraid to nap to get it).

    be sure your reps are between 6~8 with at least 4 sets per exercise, and don't be afraid of coming back to that exercise later in the workout. use a comfortable amount of weight at first, and be ready to up that weight every 2 weeks depending on how often you're using the gym.
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    Apr 08, 2014 2:18 AM GMT
    .

    bodybuilding16-flash.jpg

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    drinking-water.jpg

    sleep.jpg
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    Apr 08, 2014 2:30 AM GMT
    Check out Jonnie Candito's channel. He gives out really fantastic tips on the main powerlifting moves. Quick, useful information that makes sense and has actually made my lifts better. Omar Isuf is another good one, but a little more lengthy to watch. I would avoid the channels with instructions on a bunch of different isolation movements, that's just a waste of time.

    https://www.youtube.com/user/CanditoTrainingHQ
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    Apr 08, 2014 6:30 AM GMT
    ^
    Also (particularly because this is the strength forum) prepare to be confused by the "compound strength" crowd versus the "isolation bodybuilding" crowd which are as divisive as Crossfitters versus non-Crossfitters. The best programs will include elements of both, not that bodybuilding doesn't incorporate compound movements and functional training. I'm biased towards isolation movements because of injuries - they're great for rehab, and it's nearly impossible to get injured when you do them. (My injuries are NON-gym related.) Compound movements? Fantastic - just be sure you do them right given the higher risk factors.

    It really depends though on what you want. Even though there were enough empty duplicate workstations at my gym on a near-empty Sunday evening so that I wasn't impeding anyone's workout, this skinny-fat fireman at my gym last weekend who looked 18 but was probably 32 was staring daggers at me throughout my entire workout. I'm not talking being cruised, he was freakin' malevolent. He was doing functional training, sweating bullets while he jumped from one exercise to another in multiple circuits including compound movements using momentum to push and swing heavy weight, keeping his heart rate up. I was slowly and deliberately going through a very light weight high volume slow rep isolation routine maintaining very strict form not panting or breaking a sweat, looking practically like I was sleepwalking through my workout - yet I was nearly double his size, leaner and had a massive pump going (chest and bicep day) and looked nearly ten times as strong. It's not my fault I didn't choose a career which required functional strength. Bitch. Good thing he didn't know I was 51 even though I look 32; then he'd really have been pissed.
  • Posted by a hidden member.
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    Apr 08, 2014 7:05 AM GMT
    eagermuscle said^
    Also (particularly because this is the strength forum) prepare to be confused by the "compound strength" crowd versus the "isolation bodybuilding" crowd which are as divisive as Crossfitters versus non-Crossfitters. The best programs will include elements of both, not that bodybuilding doesn't incorporate compound movements and functional training. I'm biased towards isolation movements because of injuries - they're great for rehab, and it's nearly impossible to get injured when you do them. (My injuries are NON-gym related.) Compound movements? Fantastic - just be sure you do them right given the higher risk factors.

    It really depends though on what you want. Even though there were enough empty duplicate workstations at my gym on a near-empty Sunday evening so that I wasn't impeding anyone's workout, this skinny-fat fireman at my gym last weekend who looked 18 but was probably 32 was staring daggers at me throughout my entire workout. I'm not talking being cruised, he was freakin' malevolent. He was doing functional training, sweating bullets while he jumped from one exercise to another in multiple circuits including compound movements using momentum to push and swing heavy weight, keeping his heart rate up. I was slowly and deliberately going through a very light weight high volume slow rep isolation routine maintaining very strict form not panting or breaking a sweat, looking practically like I was sleepwalking through my workout - yet I was nearly double his size, leaner and had a massive pump going (chest and bicep day) and looked nearly ten times as strong. It's not my fault I didn't choose a career which required functional strength. Bitch. Good thing he didn't know I was 51 even though I look 32; then he'd really have been pissed.


    Don't forget about people who choose to workout outside at parks with mainly calisthenics. I absolutely love the vibe working outside, and being able to build muscle using my own bodyweight makes me feeling like I'm actually functionally training, and the people I workout with are incredibly nice, It's FREE too!
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    Apr 09, 2014 11:50 AM GMT
    Wow, really thanks for the eagerness to help, guys! ^^

    I'm about to go to a Maths tut, but I'll be sure to read through all of your suggestions (and what seem to be tutorials) this evening. icon_smile.gif