F' Losing weight. Lets get stronger/bigger.

[Savij]

I've always been a pretty skinny guy. I was 5'8 and 120 lbs from 8th grade till sophomore year in college. I'm just getting over 145 now at 25. I don't want to lose any weight. I'm looking to get stronger (and bigger if that has to happen) as fast as possible.

I'm planning on running at least 5 miles a week for cardio, but I am pretty clueless when it comes to real work outs. I have a gym membership and have averaged a few times a week, but I have no clue on what to do to really get stronger. What's a good workout schedule. What should I be doing/aiming for each day? How many reps and sets should I be doing?

Help me stop being skinny!

 

[cpals]

They have any trainers at your gym? That would probably be a good start if they come with the membership.

 

[iamme]

i'm no workout expert, but i'm pretty sure you're going to need to eat big to get big, while you work out.

 

[kogase]

If you don't want to lose weight than take it easy on the cardio. Five times a week is too much even if you are trying to lose weight. If you want to gain muscle you need to eat a lot of food, and get quite a bit of protein. I'm not going to recommend a weight lifting scheme for you for two reasons: weights aren't my thing; the advice of people on ATOT pales in comparison to that of a proper trainer who knows you and your body. If you want to do weights without hurting yourself go to a gym and speak with a trainer.

 

[Savij]

Originally posted by: cpals
They have any trainers at your gym? That would probably be a good start if they come with the membership.

I can't really afford them.

 

[Savij]

Originally posted by: iamme
i'm no workout expert, but i'm pretty sure you're going to need to eat big to get big, while you work out.

I don't have the nickname "garbage disposal" for no reason.

 

[Savij]

Originally posted by: kogase
If you don't want to lose weight than take it easy on the cardio. Five times a week is too much even if you are trying to lose weight. If you want to gain muscle you need to eat a lot of food, and get quite a bit of protein. I'm not going to recommend a weight lifting scheme for you for two reasons: weights aren't my thing; the advice of people on ATOT pales in comparison to that of a proper trainer who knows you and your body. If you want to do weights without hurting yourself go to a gym and speak with a trainer.

Not 5 times a week, 5 miles a week. That shoudl come out to about an 45 min to an hour of running per week.

 

[ruffilb]

Seriously. I went from zero hours of exercise a day to three, and it almost killed me... but I immediately ended up eating literally 2x the amount of food.

I'd start with 3 sets of 8-12 reps each... stretch everything first, and make sure to take it *relatively* easy at first. You should, however, be lifting enough so that the last rep of your 3rd set feels almost impossible, but still doable. Try to cover as many muscle groups as possible, and make sure to work out both sides of your body evenly, and both the flexors and extensors of the same area to prevent that lobster-y look and feel (e.g., work out your biceps and triceps in the same workout).

Originally posted by: Savij

Originally posted by: kogase
If you don't want to lose weight than take it easy on the cardio. Five times a week is too much even if you are trying to lose weight. If you want to gain muscle you need to eat a lot of food, and get quite a bit of protein. I'm not going to recommend a weight lifting scheme for you for two reasons: weights aren't my thing; the advice of people on ATOT pales in comparison to that of a proper trainer who knows you and your body. If you want to do weights without hurting yourself go to a gym and speak with a trainer.

Not 5 times a week, 5 miles a week. That shoudl come out to about an 45 min to an hour of running per week.

BTW, if that is the case, you definitely need to get crackin'. Running an 8 minute mile 5 days in a row should be fairly easy.

 

[kogase]

Originally posted by: Savij

Originally posted by: kogase
If you don't want to lose weight than take it easy on the cardio. Five times a week is too much even if you are trying to lose weight. If you want to gain muscle you need to eat a lot of food, and get quite a bit of protein. I'm not going to recommend a weight lifting scheme for you for two reasons: weights aren't my thing; the advice of people on ATOT pales in comparison to that of a proper trainer who knows you and your body. If you want to do weights without hurting yourself go to a gym and speak with a trainer.

Not 5 times a week, 5 miles a week. That shoudl come out to about an 45 min to an hour of running per week.

Ah, I see. Very different, but if that's the case then you're not doing anything in particular for your cardiovascular system. However, it might be a good thing to jog for 5 minutes before doing weights to get the blood moving in your system.

 

[LanceM]

On the average machine (not free weights) lift basically as much as you can in order to last for anywhere from 6-12 reps. Now actually drop 10 lbs from that just to be safe and use it as your regular number. Then do one or two more sets of that. Then move to another machine. Repeat until exhausted.

Now go home and have a glass of chocolate milk (your muscles will recuperate more quickly... seriously). Head back to the gym the very next day that you aren't too sore to do so.

Do plenty of ab exercises. It's definitely one of the most important parts of your body as far as overall strength goes.

It's not rocket science... lifting heavy weight makes you stronger. Just pay attention to your body, and anything that feels wrong during or after a workout.

EDIT: I'd suggest NOT changing your diet as much as some others have said. Definitely eat enough to make up for the energy used, but don't suddenly go crazy. That's also why I suggest starting off with machines for a few months before going into free weights. You can't just decide to become a monster over a month or two.

 

[shortspanishguy]

If you wanna look like an animal you gotta eat like one.

If you eat 3500 cals per day while eating 250-290 grams of protein you WILL grow.

Do alot of compound exercises....

- Rows
- Squats
- Deadlift
- Incline Bench


Look up the 5x5 method. You will gain strength and size.

I just got my BS in Exercise Science but $$ has sucked me into real estate. I just dont want you to think Im some random guy throwing around bunk advice.

 

[Special K]

Go here:

Wannabebig Forums

Register and make a post saying you are new and would like some advice on where to begin. There are lots of helpful and knowledgable people on that board.

 

[S Freud]

Originally posted by: Special K
Go here:

Wannabebig Forums

Register and make a post saying you are new and would like some advice on where to begin. There are lots of helpful and knowledgable people on that board.

/thread

 

[ballmode]

I just stay active