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Skinny shits. Anonymous
Made similair thread, got eaten by page 11 monstrah.

basically, put on lots of weight, still lean, 6'1.

Plenty of knowledge and here to help any of you lanky fucks fill the hell out.

Picture related: Frank McGrath's forearms are ALWAYS fucking relevant.
>> °-° !!3RK87RSf9AQ
Stats OP?
>> Anonymous
Skinny fag here.

I've begun lurking /fit/ for a little bit because I'm so sick of being the skinny fag that I am. I want to get bigger arms and a chest that sticks the fuck out and impales someone, but mostly bigger arms and more muscle practically everywhere.

;_; I want those forearms...
>> Anonymous
6'1

weighed 185 this morning straight out of bed

Bench: 220lb
Deadlift: 310lb
Squat: 240lb (arse to grass olympic stance, don't do powerlifter squats because I do plenty of other glute\ham work)

What I've done with my 6 months is hardly as important as how I can help you with your future 6 months though, that's why I didn't post stats straight up.
>> Anonymous
>>137250

Samefag here. Help? ;_;
>> Anonymous
>>137250
Basic advice for bigger arms:
Lay off the curls

your triceps make up 2\3 your upper arm muscle mass, you want big arms, focus on getting big tris AND bis, not just biceps.

Few really good exercises to thicken the arm up:
Dips (I like 3 sets of 8 weighted reps, but that's because I do quite a bit on my push days)
Close grip bench press (really puts stress on your triceps, I preffer 3 sets of 12)
Military press (these aren't quite as triceps heavy for me as previous two movements, but they're still tough, I do 5x5 for these because I want more overhead power for a multitude of reasons)

For biceps:
Across the body hammer curl, these are different to normal, and unlike regular hammer curls allow for more peak contraction, the good thing about these is they really work your brachialis too.
Ez-bar\flat bar curls, anyone with a penis does these to death already.
Chinups (palms facing in, shoulder width)
Dumbell rows (if you pull up using alot of back, try to count to 3 on the eccentric, which is where you let the weight down, makes it very tough)

If you guys could post your whole routines, I can fit these kinda things in alot easier, and it'll save me just listing my favourite exercises for body parts.
>> Anonymous
>>137253
>>137238
>>137269
All me btw.
>> °-° !!3RK87RSf9AQ
I'm 5'11", been training on and off for about a year, and training seriously for five months now, started at ~135lbs and still weigh ~135lbs.
I've seen some definition and size gains, but weight stays the same. Started doing deadlifts and reverse deadlift/squat things (fucked shoulder, can't do normal squats) about 2 weeks ago and so far can use all the plates with no worries.. probably need to buy more.

My question to you is, what can I do to help this plateau?
>> Anonymous
>>137238
i know it sounds cookie cutter but pretty much any skinny guy looking to pack on muscle should start with rippetoes. thats what i started on and it worked wonders.

that combined with eating BIG will pack on the lbs. i think alot of rippetoes guides even have eating tips
>> Anonymous
>>137292
OP here, and I agree, they should use rippetoe as their base.

I heard a good metaphor where a professor got a jar and filled it with large stones, he then asked the class if the jar was full, most said yes and a few muttered in the back.

He then poured gravel in over the stones, and again asked the class, almost all of them realised what was happening and said no, it was not full!

He then poured sand in the jar, and again, asked the class if the jar was full, a resounding unified no.

He then put the glass under the tap and filled it with water, and declared "this glass is now full"

obviously this is my shitty third-hand memory of the metaphor, but the point is, rippetoe's is your rocks and gravel, I'm here to help you get your sand and water.
>> Anonymous
>>137291
what reverse deadlift thing? lol
what muscles specifically, are you trying to build that you're unsuccesfull atm with?
>> °-° !!3RK87RSf9AQ
>>137311
Well, by reverse deadlift/squatting (it probably has an actual name, I just forgot it) I mean, you squat, pick up the bar off the floor behind and stand up. Essentially, you achieve the same hip and leg angle that you would with a squat, but you're pulling it off the floor, from behind you like a deadlift.
Hence the name.

Anyway, I'm looking to improve triceps, chest and calves mostly. The bottom of my pecs has some size and definition to it, but the top, middle and where the pecs join the collarbone are lacking any mass.

I've been doing bench presses, machine presses (incline) and flat bench flys, but nothing seems to be building those areas.
Halp.
>> Anonymous
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>>137322
It's called a hack squat if I understand your description, picture related. (.gif)

your goal of better chest\triceps will work together well.

Start doing incline barbell bench press, 30-45 degrees is normally the sweet spot. I'd suggest 4 sets for 10 reps.
For calves, standing calf raises are great, so are lunges on the balls of your feet.

Triceps specifically, I'd say close grip bench press, so get on a normal flat bench, except have your hands around shoulder width, and when you bench, you want your elbows to stay tight to the body for the whole range of motion.

I'd also reccomend a standing press, because if you kinda arch your spine back (as is natural to increase the power of the movement) you'll involve a good bit of pec, aswell as being a good triceps AND shoulder exercise.

What's your current chest day look like? exercise\reps\sets wise?

for calves, I personally trained them first on both leg days (2 lower 2 upper day split) until they were of satisfactory size, then put them at end of workout to allow me to focus more on other lifts.
>> Anonymous
>>137258
Samefag here. Whats a rippetoe?

Sorry for the noobity.
>> Anonymous
>>137334
OP here, wont answer because I just googled and found it so easily, you can too.

Hint: try top 3 options, see which seems best.
>> Anonymous
>>137238

Question. I've been doing a lot of isolation triceps and biceps exercises, but I haven't gained a single inch on my arms. Why?
>> Anonymous
Muscles aren't made in the gym, they are made in the kitchen.

Repeat that until you understand it.

If you are skinny like me and want to gain weight you have to EAT. EAT. EAT. Seriously, 6 big meals a day as big as you can handle. Lots of protein. At least a gram per your pound of weight. Hopefully more.

I know how to put on weight, its just really expensive and time consuming. Youre life will become eating, and you will hate it. I've done it. I just can't keep with it. Having a full time job, girlfriend and lots of hobbies made it impossible for me, but i hope this helps some college kid with a summer to kill.
>> °-° !!3RK87RSf9AQ
>>137331
Yeah that's the one. Hack squat.

My chest day usually goes..

Flat bench press
Machine Incline
One handed dumbell crossovers
Flat bench flys

And chest day is usually also Back day, so I do
Bent over dumbell rows
Palms facing in Pulldowns

I'm sort of limited to what I can do with back and to some extent chest, since one of my shoulders is inflamed from tendinitis.
>> Anonymous
>>137338
same reason that if you want to build mass on your legs, you should do squats\lunges\deadlifts, not leg extensions\hamstring curls\abduction\adduction bullshit.

Stop isolating your triceps with stuff like extensions unless you've already got:
Dips
Military press
Bench press
Close grip bench

If they don't start growing with that, then you're lying or not eating enough.

for your bis:
Chinups (hands facing you, shoulder width)
Yates rows (make sure you have a slow eccentric, don't let it just drop)
Barbell\Dumbell rows (same thing, slow eccentric)

Personally I find my biceps need a bit more coercing than triceps, so I also do dumbell curls (cross the body, hammer grip is my fav) or sometimes ez bar curls, even barbell curls! but I don't include them as a core exercise, I just do a quick 3-4 sets at the end of workouts.

If your arms aren't gaining, you should ask yourself:
Are your forearms big enough and strong enough to support big biceps\triceps?
Are your shuolders big enough and strong enough to support big biceps\triceps?
Is your back and chest capable of supporting big shuolders, and biceps\triceps?
Is your trunk capable of supporting big chest\back to support big shoulders to support big biceps\triceps?

Are your squattin-sticks capable of supporting a good enough trunk, to support big chest\back to support big shuolders to support big biceps\triceps?

Ever wondered why leg training should never be neglected? =p
>> Anonymous
>>137342
Is that OP speaking? Because if it is, OP, GTFO.
>> Anonymous
>>137344
Damned tendonitis.

What's your sets\reps like for those exercises?

After that I can work something out for you.

Also, why are you doing chest and back on the same day? how many days a week do you train?
>> Anonymous
>>137338

to add an inch on to your arms you will generally have to gain 10lbs of muscle all around
>> Anonymous
>>137349
wasn't me (I'm OP)

I just explained about fucking rocks, gravel, sand, water etc....

clearly I'm assuming you guys know to eat above maintanence, get your protein, get your healthy fats etc...
>> Anonymous
Bragging about a 210 bench at 185 lbs.

And calling people skinny shits when you can't even press 1.5 your BW?

lol

Sage.
>> Anonymous
>>137354
never said it was good, but it's nice to see you helping so many people :)
>> °-° !!3RK87RSf9AQ
>>137351
I use the 5x5 regimen.
Start off with a few low weight sets, warming up.
Then put on as much weight as I can to make it to 5, do 5 sets (taking off weight if necessary to make it to 5) and then move on.
In all likelyhood I'm probably doing it wrong, but hey, that's why I'm here.

I do chest and back on the same day *sometimes*, I usually work out 3-4 times a week.
>> Anonymous
>>137354

dude a 1/5x bw bench for him would be like 275.

that takes like 4 -5 years of training
>> Anonymous
>>137367
You know, when you weigh more you get more muscle too right? it's not iron weights strapped to you when you get on the scale.

Only after 200-220 lbs does it become unfair to use body weight ratios to the heavier guy.
>> Anonymous
>>137349

hes right, muscles ARE made in the kitchen.

dont be a pussy in the kitchen. eat big
>> Anonymous
The kitchen thing is true.

I fucking kill myself in the gym. Or use to. Until i stopped making progress. Because I am a pussy in the kitchen.

I can't eat. I throw up, or just am too much of a pussy to get to the point I throw up. I need 4000+ to bulk since I'm a REALLY skinny fuck naturally. I'd have to sit around at home and eat all day to comfortably get 4000-5000 down.

I just gave up and maintained. Slowly making small strength gains. Waiting till im in my early 20's and I'll be able to bulk easier.
>> Anonymous
>>137367
OP here, ty for defense, but really, it's not that great, hence why I bust my fucking arse day in day out, at the table, or in the gym, to improve it.
If some douche thinks we should all start off strong, so be it, he can troll, I'll be either training, or trying to help others.
now onto the good stuff
>>137365
Well, I would personally suggest choosing 3 or 4 times a week before we get too far and avoid doing chest and back same day, it's too taxing on the body, it's like doing squats, deadlifts and bench on 1 day, sure it's fine for 3-4 weeks, then you'll get sick, feel like shit, be moody etc...

Anyway, for chest, I'd say if you still want to build some strength, but also get some size, something like this, would work:
Bench Press - 5x5 (make sure you're benching to nipples, and actually touching them, and that your elbows stay in, not flared out. Feet on the ground and if your back wants to arch, let it arch.)
Incline benchpress (30-45 degrees like I said) - 3x12 (Keep your back against the seat the whole time,let your elbows flare, this isn't a strength exercise, it's a size one)
Close grip bench press (elbows stay tight to body, hands shoulder width) 3 sets, 12 reps (feet on ground, back can arch, just keep elbows tight)
Dumbell Flyes 3 sets of 12 (make sure you go low and get a nice full stretch, stop 2\3 of the way up to keep the tension constantly on the muscle)
>> Anonymous
>>137388

The reason for this choice is:
Bench press - Because we all want to get our bench higher, 5x5 builds good strength and size gains.
Incline - Places emphasis on the clavicle head of the pectoralis major (upper pec, on collar bone) and because you're looking for more size than strength in that part, we use a 3x12 set\rep scheme.
Close grip - this shit is the fucking bomb for triceps, nuff said. reason for 3x12 = help build you some good size, the 5x5 bench will take care of strength.
Dumbell flyes - because benchpress\close grip benchpress when done properly, doesn't use as much pec as you would want to build a solid physique, even though your incline will use alot, flyes help fill the deficit to really getting those pecs thickened up. 3x12 because this is all about the size, that's also why I said stop 2\3 or so of the way up, so instead of taking the weight off (which you do at the top, you're balancing the weight, not using your pecs enough) you keep the tension on the whole time, which is fucking 10\10 for size.
>> Anonymous
>>137378
>>137386
I never denied the kitchen thing, for me to go from 150-180 took eating 3k calories a day, 200g+ protein, which when you're used to eatin like a bloody mouse, is pretty tough.

I put down 4k comfortably a day atm, I get grumpy if I don't eat every few hours, and eat big these days, so yeah, getting used to it.

I just said, if you'd read my shitty third-hand metaphor, I'm assuming you guys have got your basic core things worked out, by that I mean:
Basic split worked out
getting all your core exercises in
got your diet sorted, for the most part
getting enough rest.

and muscles aren't made in the kitchen, nor in the gym, or when you're asleep, as Dorian Yates says, it's like a stool. You need all 3 legs for it to stand, and if 1 is not there, then the other 2 aren't enough for you to sit comfortably.

3 legs obviously =
Training
Diet
Rest

so yeah, I'm assuming you've got your 3 legs on the stool covered, I'm just trying to now help you customize and optimize it. for like the 10th time.
>> °-° !!3RK87RSf9AQ
>>137388
>>137389

Thanks a bunch. I'll go try that out today soon. Do you think I should drop the single dumbell crossovers?
>> Anonymous
>>137433
I'd say yeah.

If I were you I'd focus on getting my split down pat, and making sure my diet's in check.