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Starting Out? Anonymous
Sup /fit/, so I am a skinny fuck and I wanna start gaining some muscles. These questions are probably really common around here, but I would appreciate it if you answer them.

Thanks;

Is it better to build yourself into more weights, cardio, etc. instead of doing mass amounts of it from the beginning?

How did you start everything out? What did you do and how?

Do you have any helpful links for exercising, anything will be awesome.

What did you start out looking like and what are you now? (Time it took to)

Anything you guys give me would be sweet, thanks.
>> Anonymous
I started out extremely scrawny, but I've made great progress.
You just need to start doing as much weight as you can, and work your way up. Just give 100% every single time and keep putting more weight on the bar.
I love fish, and that's been my main source of protein.
>> Anonymous
volume is increased over time

find the book starting strength either online or otherwise.

ready shit by guys like pavel the russian, poliquin, simmons and a million fucking other people.

read more

do it again

practise what you preach

gtfo.

you're welcome.
>> Anonymous
1) Download each of these and at least skim over their contents:
http://rapidsearch.yi.org/?s=starting+strength
http://rapidsearch.yi.org/?s=secret+gaining+muscle

2) When you start, FOCUS ON FORM! Don't worry that you are doing light amounts of weight, just make sure you perform your lifts steadily and don't bounce/flail/swing all over the place. You want to feel the strain of each deliberate rep -- the point is being thorough, not just rapidly churning through a bunch of shit.

3) Divide muscle groups into their own days, don't do the same exercises day after day. You gain strength during your recovery (aka off day), not when you actually lift. Depriving your body of rest will actually impede your progress.

4) Several general rules (which are also discussed in the books above):

- Free weights (i.e. dumbbells and free bar) are superior to machine exercises because they require additional strength, control, stabilization, etc and allow for a more natural range of motions. Don't jump on those Nautilus gizmos, stick to free weights.

- The "best" exercises are bench press, squats, and dead lifts. These work lots of muscles.

- Don't neglect your lower body and core. Make sure you do leg work, ab work, and shit like that, not just bench and curls.

- To gain the most muscle mass quickly, do several set of fewer reps (5 is a good number) with heavier weight, so that you are struggling by the end of each set. To focus on toning and endurance, do more sets/reps with less weight.

- Don't do 2 hour workouts with a million different exercises -- after about 3 of 4 sets of 2 or 3 exercises per muscle group, you gains diminish rapidly. Focus on getting the most out of each workout for about 30 or 45 minutes, making sure to stretch and rest for a couple minutes in between sets.

I'm taking a break from typing for a few minutes.
>> Anonymous
I COULD SEE HIS GUTS AND EVERYTHING...ALMOST LOST MUH LUNCH.
>> Anonymous
Ok, some more:

- Even if you are already skinny, do cardio as well as lifting weights. Run, swim, bicycle, whatever you like. As with lifting, don't do the same thing 7 days a week or anything -- maybe run 3 or 4 days a week, alternating between on and off days.

- Working out will up your appetite considerably. Make sure you eat WELL but also eat plenty to satisfy your body's muscle growth. Also make sure to get plenty of sleep.

- If you start going to a gym, try to go with a friend or at least ask someone there to spot you. Don't bench press and squat and so on by yourself -- that's asking for trouble. Even strangers at the gym should be happy to assist, it's very common.

- Your muscles will be sore as hell the day after lifting (and maybe even a few days past that) so be prepared to ache a bit. That's ok. Stick with your schedule, remembering to include off days per group, and your body will acclimate to its newfound activity within a few weeks so you are able to lift heavily without feeling like shit 24 hrs later.

Seriously, download those books linked above and read them. Also, there is a book by Arnold Schwarzenegger called The Encyclopedia of Modern Bodybuilding that is EXCELLENT. If you are really interested in buffing up, then go out and buy a physical copy to use in planning workouts. No joke, it should be required reading for any weight lifter.
>> Anonymous
>>What did you start out looking like and what are you now? (Time it took to)

Also, I meant to address this. You won't see difference on a weekly basis, it's more gradual than that. Weigh yourself and even take a picture (or several) shirtless so you can gauge your starting point. One month of dedicated, consistent lifting should be enough to detect a bit of a change and after 3 months you will look very different.

Also, it's much easier to keep or even regain muscle mass than it is to gain it initially, so keep that in mind.