File :-(, x, )
gain muscle Anonymous
i weigh about 120 lbs. and i am pretty thin i want to bulk up a bit but in muscle staying toned not fat what does /fit/ recomend?
me in picture taken now (sorry about shitty webcam)
>> svenska
I recommend you put on 50 pounds so you don't look ridiculous
>> Anonymous
op ya i realize that i have to start lifting weights but was wondering what types of exercises and amount/reps of weight
>> svenska
the same type everyone should do, heavy compounds and lighter accessory work.

deadlifts
squats
barbell rows
bench
overhead press
chinups
hypers
___________
and their variants
>> svenska
good mornings, rotator cuff work, ab work, dumbbell rows, calf work, etc etc etc can be done for more accessory work.

and eat lots. you won't get fat overnight. Get up to 150 in the next year, and see how you feel. The next year, get up to 170. Then 185. Then 195. Then 205. etc.
>> Anonymous
>>27585

>deadlifts
>overhead press
>pullups
^fixed that one : ).

This guy has the right idea for lifts.
>> svenska
pullups, chinups, neutral grips...they're all good. I rotate them.
>> Anonymous
Is neutral grip really worth the time?
Also, if you're pulling to the sternum would you just wear a backpack for weighted reps? lol.
>> Anonymous
go to bodybuilding.com and look up the diet and exercise program Bulking for Ectomorphs. Follow the plan, it really works.
>> Anonymous
you want to put on weight? squats deadlifts and rows are the best.
>> Anonymous
Seriously, if you dont want to join a gym and u wanna just bulk up all you need to do is pushups and from and back hand faced chinups, this does just about every muscle on ur body beside ur legs. Otherwise go read up and find the correct technique to some weighted exercises.
>> Anonymous
>>27995
every muscle besides your legs and spinal erectors, about 75% of the muscle in your body completely neglected. enjoy your idiotic statement
>> Anonymous
>>27974
truth. eat enough to gain weight slowly and progress on these exercise and you will gain large amounts of muscle all over
>> Guil
Why do we even respond to these threads like this still

http://rapidshare.com/files/94045622/the_secrets_to_gaining_muscle_mass_fast_by_anthony_ellis.pdf.ht
ml

Follow that or "Starting Strength"
See you in 4 months or whatever