File :-(, x, )
Anonymous
help me out, /fit/

i'm 5'8", 115lbs, scrawny as hell, but not like anorexic looking. the thing i like about my body is how little fat i have, so i have a somewhat toned look.

anyway, since summer is coming up, i wanted to take advantage of all that time and bulk up or gain some weight somehow. i've tried just eating a lot, but that really doesn't work for me. what are some things i can do to get some muscle?

tl;dr some workout tips/techniques for scrawny people

pic related, i suppose, it's the look i'm going to try to work toward. also, bruce lee ftw
>> Anonymous
rapidsearch "starting strength".
visit stronglifts.com
bodybuilding.com
http://www.exrx.net/Lists/Directory.html

Make a 5x5 workout and eat like a tiger.
>> Anonymous
compound barbell exercises (benching and SQUATZ)
>> Anonymous
>>128723

It's sad that you consider benching more important than deadlifting.

Op, make sure to have all these exercises in your regimen: squats, deadlifts, rows, bench press, cleans, and the military press.
>> Anonymous
>>128719
>>128734

OP here. Thanks for the sites.

Another thing, when working out, what's the best daily pattern to follow? how often should one work out and rest?
>> Anonymous
>>128743
Train, rest 1 or 2 days, train again.
All of those sites will offer you a range of workout plans.
I'd propose to do one heavy lift per day (squatz, deadlift or power clean), rows and benchpress/shoulder press.
>> Anonymous
>rapidsearch "starting strength".
DO IT!
>> Anonymous
>>i've tried just eating a lot but that really doesn't work for me

Oh, sorry. Let me find my "How to gain weight without eating a lot" guide.

Oops, I can't find it because it doesn't exist. You'll get used to eating a lot. 5 meals a day, 500-600 calories per meal. Boost your protein, but don't gorge on protein shakes and bars.

You'll put on fat, and your abs will fade or even disappear. DO NOT PANIC. There is a seperate phase called cutting, where you lower your fat while minimizing muscle loss. You'll be very good at that, if you're an ectomorph like your numbers suggest
>> Anonymous
once you start doing heavy compounds, you'll automatically start eating like mad.
Your body will want it by itself.
>> Anonymous
sage