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Anonymous
Hey /fit/, I just recently joined a gym and realized that I really don't know what the hell I should actually go about doing while there.

Right now I'm pretty damn thin, 5'8" 125ish. I've always done plenty of running, so my legs are in good shape, but my upper body is well, there's not a whole lot there lol. I've tried building my upper body up before, but I dunno, my metabolism seems really fast and all I ever get is toned with no weight gain.

I know I have some trainers there to help which I intend to ask as well, but I was wondering what basic tips you guys had to offer to guys who are really thin trying to build up some mass. (Like there are tons of machines, but I heard free weights are what you should do, but I don't know any kinds of exercises for them). Again, not really looking to get HUGE, but at least gain a couple pounds.

Thanks again.
>> Anonymous
Free weights are indeed superior to machines. Break up your muscle groups into different days -- don't just do everything over and over. Here's a sample routine:

DAY 1 - chest & tricep
- bench press
- flies
- tricep kickbacks
- dips if you can manage them (maybe not at first)

DAY 2 - back & bicep
- curls (maybe one than one kind, like preacher sit vs standing or whatever)
- bent over rows
- lat pull-down (this is machine, but fun and effective... eventually you may work up to actual wide-grip pull-ups)
- forearm exercises (these vary)

DAY 3 - shoulders
- military press
- outward arm raises with dumbbells etc (not sure what all these are called)
- shoulder shrugs for your traps

I do a bit of lower body every day and also cardio -- running and erging (rowing machine) on alternating days. You may want to just roll shoulders up into back & bicep and just alternate between the 2 different days rather than 3... I only suggest it separately because mine are underdeveloped and I'm "catching them up" currently with their own day.
>> Anonymous
>>41961cont

That's just one suggestion. In general, these are the key:

- don't do the same upper body exercises every day -- vary muscle groups
- vary exercises for a group here and there (i.e. try different type of curls or whatever)
- free weights are better than machine and dumbbells are better than bars, since more stabilizing effort is required and more range of motion is achieved
- depending on how heavy you're going, sets of either 5 (with a difficult weight), 8 (moderate), or 12 (lesser) reps are good
- you see diminishing returns with each set... in other words, with 3 sets you will have achieved, say, 85% of the possible gain from that workout... 4 or 5 sets is ok, but you can only derive so much more from them... more than 5 is overkill
- stretch or do abs in between sets while you let your muscle breath for a few minutes

I'll stop there. This is all basically sound advice, even if you're just looking for a modest build. No need to go insane with 10 different exercises per day, also -- even 1 or 2 per muscle group with a few sets of each will derive a lot of your possible benefit.
>> Anonymous
more weight, less reps for building muscle
less weight, more reps for toning muscle

just figure out your max and do that over and over, you won't be able to do it much, but it will build muscle
>> Anonymous
>>41961
>>41962
Holy shit, much appreciated.
I'll look up the exercises you suggested and get on it. Though you say it's just a basic outline, it helps me tremendously towards getting a routine down.

Thanks
>> Anonymous
>>41961
ok, an entire day for shoulders? seriously? replace that with squats, leg presses, weighted lunges and maybe some ab work like hanging crunches.. your back day has nothing for lower back, i'd include back extensions
>> Anonymous
>>41963
lulz, can't believe this shit is still being peddled around.
>> Anonymous
>>41966
deadlifts = crazy lower back workout.
>> Anonymous
>>41966

Oh yeah, I meant to include back extensions. OP, you can hold a plate or dumbbell to your chest for added effect when doing those. Anyway, using an erg hits your fucking back and quads and shoulders plenty. No danger of them being neglected.

As far as other stuff, I do all that shit but don't feel like listing my lower body and ab routine because he mentioned upper body specifically. Be my guest, though.
>> Anonymous
If you want a complete whole body excercise, then nothing beats overheaad SQUATZ.
>> Anonymous
>>41969
good call, i didn't even think of deadlifts for lower back.. it covers so many muscles