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Weight lifting beginner, general advice? Anonymous
Hey /fit/, beginning weight lifter here... well, soon to be... so anyways I'm young, and I'm still growing in height (slowly,) and I'm also fairly skinny. Not that tall either, around 5'8". What do I need to do as far as diet goes - my calorie intake, the type of stuff I should be eating in general, pre/post workout foods, etc... and what type of weight lifting program should I use? I've heard a lot of good things about the stronglifts 5x5 program around here, if anyone has comments on that I'd like to hear them. Remember, I'm skinny, so I want to gain weight.

tl;dr: tips for weight lifting noob, want to GAIN weight
>> Anonymous
Just found this, is this good advice? I think I'm ectomorphic. It was in the description for this video.. http://www.youtube.com/watch?v=HaspC4jnc-U

A 2 year program of weight lifting, diet, and a lot of time in the gym sent me from 135 to 182 lbs. Height increased from 5'11" to 6'0" - after puberty...this height increase of 1" (2.54cm) is just from bulking up!

My body is ectomorphic. This means I have a very lean frame and it is hard for me to put the weight on. Thus, I really don't recommend running...yes if you are concerned about your heart you need to be, but I am 20 and I started running again, but the video I made captured my journey from 18-20, during which I did not run because it is so hard for me to put mass on.

Start out doing one body part a day. Some examples follow:
Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Arms
Friday: Shoulders
Sat/Sun: Rest or abs if you did not do them at least 3x during the week.
>> Anonymous
>>372660

Day 1: BACK/REAR DELTS - bent over rows, bent over lateral raises, pull ups,
Day 2: QUADS/Lower Back -- squat, leg press, deadlift
Day 3: Chest- flat bench, incline bench, decline bench, flies
Day 4: Hams/Calves- calve raises, hamstring curls
Day 5: Delts/Traps -- front raises, lateral raises, shrugs
Day 6: Bi's/Tri's -- triceps extensions, skull crushers, close grip bench, all variations of curls (preacher, incline, concentration, standing, seated, cable)

Intense training periods: (like Christmas Break or Spring Break) or just when I want to pump up my training routine. These are 3 day spreads meaning the whole body is done twice a week instead of once.
Day 1: Chest/Shoulders/Triceps
Day 2: Thighs/Hamstrings/Calves
Day 3: Back/Biceps

Day 1: Chest/Upper Back
Day 2: Thighs/Hamstrings/Calves
Day 3: Traps/Delts/Bis/Tris/Lower Back

Get in the gym and get out- if you exercise for too long you burn all your carbohydrates stores and you won't have energy to rebuild the muscle. So for your chest... do 3 sets of bench and 3 sets of flies and end with 2-3 sets of push-ups to really exhaust the muscle. If you are not sore the next day...you didn't work hard enough. That's it, then leave the gym this should take no more than 45min.