great work out program

guys i have a question which one would you recomend

im trying to get in shape, build muscles and etc. but im like skinny has heck and idk if that will help me or not. but which program will work for me

lift heavy and take a multi

All you need to start is a barbell, get used plates when you progress. Then you can do five excersizes with that, cept bench press but you can do pushups for that easies. dead lifts, squats, shoulder press and barbell row are the others. that's all you need really, that'll cover most every muscle. I'd do five sets of five reps and only do em once a week, spaced out to two days. also eat a bunch more calories, dats important too, also.KiIIyou

i know that but its hard when you have a fast metobalism

[QUOTE="KiIIyou"]All you need to start is a barbell, get used plates when you progress. Then you can do five excersizes with that, cept bench press but you can do pushups for that easies. dead lifts, squats, shoulder press and barbell row are the others. that's all you need really, that'll cover most every muscle. I'd do five sets of five reps and only do em once a week, spaced out to two days. also eat a bunch more calories, dats important too, also.resevl4rlz

i know that but its hard when you have a fast metobalism

Gym membership

I do this Begginers routine found on Bodybuilding.com

Basic full body work out, all compound movements plus I throw some barbell shrugs in as well

and on non lifting days 45 mins of cardio with so ab excercises.

changed my diet up a little made some good gains over the last few months.

Regularly jog, lift weights, eat healthy.Diablo-B

Get a membership and do 10 mins high intensity cardio monday-friday. Also do abs on Mon,Wed,Fri. As far as weights go break it up like this:

Monday: Chest

Tuesday: Back

Wednesday: Legs

Thursday: Shoulders

Friday: Arms

Make sure to cover each part of the differnent muscle groups, eg. Do bench,incline,decline bench etc.

guys i have a question which one would you recomend

im trying to get in shape, build muscles and etc. but im like skinny has heck and idk if that will help me or not. but which program will work for me

resevl4rlz

Get a good barbell.

Learn how to do deadlifts.

Do them.

then also do pushups, pullups, chinups.

All you really need is dumbbells (which can be pricey), awesomeface

dumbells are pretty much for girls

All you need to start is a barbell, get used plates when you progress. Then you can do five excersizes with that, cept bench press but you can do pushups for that easies. dead lifts, squats, shoulder press and barbell row are the others. that's all you need really, that'll cover most every muscle. I'd do five sets of five reps and only do em once a week, spaced out to two days. also eat a bunch more calories, dats important too, also.KiIIyou

Starting off yes.

But eventually you'll reach want to start doing bench presses.

Bodybuilding.com is your friend.

[QUOTE="resevl4rlz"]

guys i have a question which one would you recomend

im trying to get in shape, build muscles and etc. but im like skinny has heck and idk if that will help me or not. but which program will work for me

Storm_Marine

Get a good barbell.

Learn how to do deadlifts.

Do them.

then also do pushups, pullups, chinups.

Gym membership if you have the discipline. The other two have far too much cardio for my liking.

Monday: Back/Biceps/Forearms/Backarms
Tuesday: Triceps/Chest
Wednesday: Shoulders/Legs
Thursday: Monday workout
Friday: Tuesday workout

Take weekends off. Run/abs every day. Consume 2500-3000 calories at least every day, around 6 meals or so. Once you're done bulking, you can strictly do cardio/strength training. I personally used to do 300 push ups/sit ups/dips/squats/jumping jacks/etc. in a one hour span every day.

P90x is for building muscle mostly. Insanity is mostly cardio to lose weight. And gym membership if you know what you are doing is a really good choice if you correctly alternate between the equipment.

[QUOTE="awesomeface"]I'm trying to gain muscle as well so I'm doing P90X, taking protein powder shakes and multivitamins. I just skip the cardio videos and focus mainly on the weight training. From what I understand Insanity is pretty much all cardio, so that's probably not the way to go. All you really need is dumbbells (which can be pricey), and bands or a pullup bar like the iron gym. Like you I also have a fast metabolism, so results are hard to see and take a while. But even though I haven't been lifting as heavy as I could be in the first half, I've seen a little bit of improvement. I plan on using heavier weights in the second half, so I wouldn't be surprised if I saw more of an improvement. I "borrowed" the videos, so the only thing I paid for was the dumbbells and pullup bar. I'm 5 weeks in and so far I think it's a good workout, the instructor and get kind of annoying, but other than that it's pretty good. I don't think I'd pay full price for the videos, so I'd recommend borrowing it from a friend or acquiring it by some other means. StateOfGrace

I hope you're kidding, because you're wrong. Endurance training (cardio) inhibits power increase in humans when trying to increase both measures. You might want to do your research. Also electric scales use a blackbox equation and it measures fat mass, not muscle mass. More cardio is detrimental to muscle mass increase. Now if we are talking about the positive beneficial effects of cardio, there are plenty of reasons why it should be incorporated in a workout routine, but you are wrong on almost everything you just stated, hoepefully that was a joke post.

TC if you want to be healthier, working out 6 days a week 3 with cardio, and 3 with lifting will do wonders for your physical appearance and health. If you are more concerned with muscle size, working out 4 times a week, doing specific lifts (bench, squat, deadlift, olympic lifts, other multi limbed exercises) with reps and sets a couple times a week, will increase your size without much of a plan at all if you are a beginner. If you want to get farther than that, this probably is not the place to be. Everyone here probably has preconcieved notions of exercise and working out, and they'll all give their workout plans that work for them specifically, but that doesn't mean it'll work for you.

[QUOTE="awesomeface"]All you really need is dumbbells (which can be pricey), Storm_Marine

dumbells are pretty much for girls

insanity is pretty tough.. finished it a few weeks ago. decent results.. 5k time dropped without doing other training. you can hurt your knees if you're not careful since there is a lot of jumping involved... it'll get you in much better shape cardiovascularly but but p90x will probably build more muscle overall. depends on your overall goals.

I hope you're kidding, because you're wrong. Endurance training (cardio) inhibits power increase in humans when trying to increase both measures. You might want to do your research. Also electric scales use a blackbox equation and it measures fat mass, not muscle mass. More cardio is detrimental to muscle mass increase. Now if we are talking about the positive beneficial effects of cardio, there are plenty of reasons why it should be incorporated in a workout routine, but you are wrong on almost everything you just stated, hoepefully that was a joke post.

TC if you want to be healthier, working out 6 days a week 3 with cardio, and 3 with lifting will do wonders for your physical appearance and health. If you are more concerned with muscle size, working out 4 times a week, doing specific lifts (bench, squat, deadlift, olympic lifts, other multi limbed exercises) with reps and sets a couple times a week, will increase your size without much of a plan at all if you are a beginner. If you want to get farther than that, this probably is not the place to be. Everyone here probably has preconcieved notions of exercise and working out, and they'll all give their workout plans that work for them specifically, but that doesn't mean it'll work for you.

Zlurodirom

[QUOTE="Zlurodirom"]

I hope you're kidding, because you're wrong. Endurance training (cardio) inhibits power increase in humans when trying to increase both measures. You might want to do your research. Also electric scales use a blackbox equation and it measures fat mass, not muscle mass. More cardio is detrimental to muscle mass increase. Now if we are talking about the positive beneficial effects of cardio, there are plenty of reasons why it should be incorporated in a workout routine, but you are wrong on almost everything you just stated, hoepefully that was a joke post.

TC if you want to be healthier, working out 6 days a week 3 with cardio, and 3 with lifting will do wonders for your physical appearance and health. If you are more concerned with muscle size, working out 4 times a week, doing specific lifts (bench, squat, deadlift, olympic lifts, other multi limbed exercises) with reps and sets a couple times a week, will increase your size without much of a plan at all if you are a beginner. If you want to get farther than that, this probably is not the place to be. Everyone here probably has preconcieved notions of exercise and working out, and they'll all give their workout plans that work for them specifically, but that doesn't mean it'll work for you.

dodgerblue13

I threw Olympic lifts in for variety. I think they are helpful with power output, and can provide a change in pace, but if someone is looking for size only, they wouldn't necessarily need them (who knows though, I haven't ever seen an article comparing power lifting to olympic lifting). I agree that goals are very important (formulating the workout regimen, motivation, etc).

stronglifts 5*5 for skinny guys trying to gain muscle

None of those. Go to Walmart, spend 30-40 bucks of some weights and do your work outs at home. You don't need a bunch of fancy equipment at a gym or an expensive program to work out. You can do push ups, crunches, squats, arm curls, etc, all in the comfort of your own home. Saves you a ton of money too. Just figure out what muscles you want to work out, then do the appropriate excercise.

Nutrition, you've got to learn the nutrition and follow it right. You can be doing the best workouts in the world, but if your diet is bad you will be held back.

Whichever one you will stick with and not abandon after a few days.

Don't eat too much protein all at once. Space it out throughout the day. Your body is only going to use so much of it at once

Don't eat too much protein all at once. Space it out throughout the day. Your body is only going to use so much of it at once

whiskeystrike

[QUOTE="whiskeystrike"]

Don't eat too much protein all at once. Space it out throughout the day. Your body is only going to use so much of it at once

The_Zoid

He's got it right. The body can only utilize about 50 grams of protein in one sitting...so anything over that will be a waste. Never go out and buy 60+ gram power bars or drinks. A total waste.

As for gaining weight and muscle, nutrition is a whopping 85% of your goal...no matter what your goal is. Since you are skinny, you need to take in more calories that you consume. That's it. No magic formula. The opposite goes for if you are trying to lose weight.

Get a gym membership and a personal trainer. A good trainer will assess your body weaknesses, strengthen any imbalances and help you with the range of motion for all exercises. All you really need is a set of dumbells from 5 lbs to 50 (for your situation) and you can work out literally every muscle in your body.

Most important thing ever that you should remember; it's not about how much you lift, it's how you lift. Posture and range of motion is one of the most important things in weightlifting. Also, don't work out too much...especially early off. Rest is just as important as working out. Your body needs time to recoup, 3 days a week is perfect for your situation.

Insanity for sure. After five days, my mile time came down by a minute. But when you start, it may seem hard so don't try to do it like they do, that is not good and dangerous. Do it gradually and build up. Interval training - do intense exercise then you let your heartbeat come back down, that's what Insanity is all about. However, during the "intense" interval, don't go as intense as the people in the video do. I lost ten pounds in three weeks

[QUOTE="The_Zoid"][QUOTE="whiskeystrike"]

Don't eat too much protein all at once. Space it out throughout the day. Your body is only going to use so much of it at once

0mega3FattyAcid

He's got it right. The body can only utilize about 50 grams of protein in one sitting...so anything over that will be a waste. Never go out and buy 60+ gram power bars or drinks. A total waste.

As for gaining weight and muscle, nutrition is a whopping 85% of your goal...no matter what your goal is. Since you are skinny, you need to take in more calories that you consume. That's it. No magic formula. The opposite goes for if you are trying to lose weight.

Get a gym membership and a personal trainer. A good trainer will assess your body weaknesses, strengthen any imbalances and help you with the range of motion for all exercises. All you really need is a set of dumbells from 5 lbs to 50 (for your situation) and you can work out literally every muscle in your body.

Most important thing ever that you should remember; it's not about how much you lift, it's how you lift. Posture and range of motion is one of the most important things in weightlifting. Also, don't work out too much...especially early off. Rest is just as important as working out. Your body needs time to recoup, 3 days a week is perfect for your situation.

[QUOTE="0mega3FattyAcid"]

[QUOTE="The_Zoid"]False. Dodgerblue, I believe you could explain this one. And lol at P90x for muscle gain, dafaq am i reading?The_Zoid

He's got it right. The body can only utilize about 50 grams of protein in one sitting...so anything over that will be a waste. Never go out and buy 60+ gram power bars or drinks. A total waste.

As for gaining weight and muscle, nutrition is a whopping 85% of your goal...no matter what your goal is. Since you are skinny, you need to take in more calories that you consume. That's it. No magic formula. The opposite goes for if you are trying to lose weight.

Get a gym membership and a personal trainer. A good trainer will assess your body weaknesses, strengthen any imbalances and help you with the range of motion for all exercises. All you really need is a set of dumbells from 5 lbs to 50 (for your situation) and you can work out literally every muscle in your body.

Most important thing ever that you should remember; it's not about how much you lift, it's how you lift. Posture and range of motion is one of the most important things in weightlifting. Also, don't work out too much...especially early off. Rest is just as important as working out. Your body needs time to recoup, 3 days a week is perfect for your situation.

goddamnit, you're right. I forgot that everything on the internet is true. It is past 2003 and some random guy's blog take the place of 4 years of kinesiology studies and multiple training and nutrition certifications. I'm sorry, who are you again?

funny thing too, Ziod, I just finished reading your story and realize the author and I share some of the same credentials.

p90x is known as a workout for cutting, not bulking. If you look around the web you'll find skinny guys who follow through the whole program have surprisingly small gains. And remember diet and rest are a huge part to get where you want to.

[QUOTE="The_Zoid"]0mega3FattyAcid

Assuming what I've already discussed (which is purposefully general because of how varied the process can be) is true, it might seem that consuming excess of 50 grams of protein in one meal would be near the brink of being wasteful. However, it must then be considered for what reason the protein is being consumed. That is to say, should we eat only to the extent that we can absorb? Is it stupid to eat a pound of chicken in one sitting (roughly 750 calories and 140 grams of protein) for fear of wasting the protein? It all depends on who you are and why you're eating. Say you're trying to lose fat and retain muscle, so you eat two meals per day spaced out by eight hours: one pound of chicken (~1500 kcal, ~ 280 P) and a plate full of spinach each time. Eight hours after your first meal, everything is likely to be digested. You probably absorbed 80-or-so grams of protein because of the help of the spinach and the long digestion process of the chiken and maybe "wasted" 60 grams. So what happens to that "wasted" protein? Fat? Waste? For it to turn to fat, it would have to be turned to glucose, which is unlikely. Rather, protein in the body stimulates cholecystokinin (CCK) which aids in the delay of digestion. This indicates how and why the presence of protein can be absorbed much later than it is consumed. This is also aids in satiation, making us feel fuller and aiding in that theoretical weight loss. If eventually it's not used (as energy or absorbed), it will be wasted, so 0mega3 is correct there. What would be the alternative? Getting calories from the other macronutrients: fat and carbohydrates. These are, generally, more easily converted to fat and stored for energy. So, although we may not absorb every bit of the protein we take in, an excess will stave off hunger and help combat excess fat (energy) being stored in our systems. 0mega3 is correct that if we want to ABSORB all of the protein, it is safest and most sensible to space out the protein consumption. The_Zoid is correct that we can absorb more than 50 grams of protein from one meal, depending on from where the protein comes. One final bit of information before I conclude: it's widely accepted that roughtly 0.81 g/kg of protein is necessary/ideal for a person to absorb per day. An excess is, in a sense, wasteful, but an excess also can prove beneficial if we can, through the right variables and supplementary macronutrients, prolong the digestion process and eat it to stay satiated and help reduce the urge to eat and the storing of fat. This concludes my portion of this. Again, I'm just some guy with a rudimentary understanding of all of this, but I try to learn and be fair because, if I'm going to learn, I try to learn what's right. Good day to you both.dodgerblue13

Very nice. Actually, both are good reads from you and Zoid