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Anonymous
>>103712 Eat a gram per pound of bodyweight of protein everyday, and buy some whey protein for right after workouts. The eating takes some time to get used to, but it'll become a lifestyle as you progress, just work hard. As sets/reps start with around 8-12 and slowly adjust down to 4-8 in sets of 4. The weightlifting will also take some time to get used to. Remember that right now you don't need anything fancy, don't bother with any routine you see bodybuilders doing. You just need to put stress on your body as thoroughly as possible and gain fucktons of mass. I followed a bunch of bodybuilding articles for a while, but when I switched to the basics I was still gaining the same weight, but I was feeling much much stronger.
A simple routine could be something like: Monday - 5x5 Deadlift, 4x(4-8)/(8-12) Bent-over row, 4x(4-8)/(8-12) Pull-up (or Lat Pull-down if you're too weak to do pull-ups which I'm sure you are) Wednesday - 5x5 Squat, 4x(4-8)/(8-12) Dumbbell Lunges, 3-4x(4-8)/(8-12)bodyweight jumpsquats Friday - 5x5 Bench Press, 4x(4-8)/(8-12) Incline/Decline Dumbbell Bench Press, 4x(4-8)/(8-12) Overhead Press, 3x(4-8)/(8-12) Dips. With Deadlift/Squat/Bench being most important. Don't neglect any of those, especially not Deadlifts or Squats. I ignored legs for a while because they were hard to train, but when I started doing squats my gains went crazy. Deadlifts also huge and workout a shitload of important muscles.
This should be more than sufficient, since you are skinny and weak as shit right now. Don't over-complicate things and just stick with the basics. A healthy and sufficient diet, and a routine consisting of many big compound lifts, along with hard work and consistency and you are set. Good luck, and enjoy knowing what it's like how to have at least a bit of muscle.
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