Help!! I want to get big!!

[dave415415]

Im 6"2 and 10stone,Very Skinny.

I mainly want to bulk up my upper body but dont know the best routine for me. I have a home multigym and a weights bench and a ez curl bar. I look at all the different routines but dont know witch one will be Work best for me as im very slim. Im eating between 3500-4000 cals every day for the last 2 weeks and just messing about with the weights cus i dont know what to do! please help??

Thanks.

 

[odoritsuzuke]

keep eating a shitload. eat whenever you can. drink protein powder at least twice a day maybe even 3 times im not sure how skinny u are. workout every other day with weights and remember to keep increasing. this is a genreal overview. other people can probably give you much better specfics. oh and dont get impatient. stick to your routine.

 

[swaptrex]

Im 6"2 and 10stone,Very Skinny.

I mainly want to bulk up my upper body but dont know the best routine for me. I have a home multigym and a weights bench and a ez curl bar. I look at all the different routines but dont know witch one will be Work best for me as im very slim. Im eating between 3500-4000 cals every day for the last 2 weeks and just messing about with the weights cus i dont know what to do! please help??

Thanks.

sounds like you have about the same body type as myself, i am 6"3' and 191lb as of right now(bf unknown) i started lifting in July and was around 175lb then. i have kept my routine very similar and as mentioned before tried to eat ATLEAST 4-5 small/med meals a day. i do a 3-4 day split sometimes ranging due to my schedule. all i can say is try to eat alot but keep the foods somewhat clean. grilled chicken breasts, lean beef, oatmeal, tuna, etc. as far as upper body goes, try something similar to this.

flat bench 2x10 and stretching
incline bb or db bench 3x6-8(switch it up)
db chest flyes 4x8-10
dips 3xfailure

 

[s8nlilhlpr]

Seeing as you are a beginner, and very slim, you can probably gain muscle off of just about any routine. THat being said, until you get good "form" you should probably get a straight bar, and concentrate on the 3 main lifts. Squats, squats, and squats. Seriously though, just work the basics, Bench press, Squats, deadlifts, and worry about accessory work or "hitting them bi's" for a few years down the road. Eat as much as possible! Don't wait to get "hungry", set a timer, and eat something everytime it goes off.

 

[Introspective]

10 stone = 140 lbs, I think you should drink a gallon of whole milk a day whilst eating lots of outher foods get yourself a protein powder take 30 grams of it 3 times a day, thats just very basic info, read over the diet & bodybuilding forum and get some more info on eating plans, basically you need caloric excess if you want to bulk up and good sources of protein in your meals. I would advise looking over this topic that asdfzxcv, posted on another thread http://www.elitefitness.com/forum/showthread.php?t=456521 he lays out a great Ripptoe program, i think you should do this program, if you do this and eat big you will get big. 1 more thing if you do decide to use this program, i would advise against you doing powercleans unless you really know how to do them properly, i think you should do bent over rows instead of powercleans, allthough you should get an oppinion of 1 of the more experienced people on here about that, good luck.

 

[BiggT]

For a place to start, read the 5x5 thread.....it is somewhere on the 1st page of this board....it is titled ''Bill Starr's 5x5 per Madcow'' or something along those lines.....click on Madcow's profile and check out the link to his website. Check out www.startingstrength.com for a good book.....once you digest some of that, then ask all the questions you may have.


You're very light. For diet, I wouldn't make it cpmplicated. If your stomach can tolerate it, I cannot say enough good things about drinking a gallon of milk per day.....you're extremely underweight, so be realistic and enjoy the foods you eat....your diet doesn't have to be a structured regimen of timed feedings and tupperware containers filled with tuna and broccoli and brown rice. Eat good, wholesome foods, but don't live in a bubble. You're not a precontest bodybuilder, you want to foster growth.

You gave your weight in stone, so I imagine you're from the UK....don't be afraid to do some damage at a Fish and Chips joint.....the reason you weigh 140 at 6'2 is because you don't eat enough calories, it isn't scientific, just eat more.

 

[markshark]

Im 6"2 and 10stone,Very Skinny.

I mainly want to bulk up my upper body but dont know the best routine for me. I have a home multigym and a weights bench and a ez curl bar. I look at all the different routines but dont know witch one will be Work best for me as im very slim. Im eating between 3500-4000 cals every day for the last 2 weeks and just messing about with the weights cus i dont know what to do! please help??

Thanks.

peanut butter. tons of it.

 

[Dposey]

10 stone = 140 lbs, I think you should drink a gallon of whole milk a day whilst eating lots of outher foods get yourself a protein powder take 30 grams of it 3 times a day, thats just very basic info, read over the diet & bodybuilding forum and get some more info on eating plans, basically you need caloric excess if you want to bulk up and good sources of protein in your meals. I would advise looking over this topic that asdfzxcv, posted on another thread http://www.elitefitness.com/forum/showthread.php?t=456521 he lays out a great Ripptoe program, i think you should do this program, if you do this and eat big you will get big. 1 more thing if you do decide to use this program, i would advise against you doing powercleans unless you really know how to do them properly, i think you should do bent over rows instead of powercleans, allthough you should get an oppinion of 1 of the more experienced people on here about that, good luck.

Just to back this up, I've been on this program for about a week and I've already had some good strength gains. I imagine that if you eat a ton of food, at 140 pounds, you'll see both good strength gains AND size gains. Be sure to learn the lifts correctly first though!

Edit: Here are a few good sites that illustrate how to properly do the lifts:

http://www.stumptuous.com/cms/index.php
http://www.exrx.net/Exercise.html
http://www.crossfit.com/cf-info/excercise.html
http://www.aceathlete.com/hatch/video.htm (This one is for olympic lifts, which are more complicated, but still a good watch)

 

[dave415415]

Will this routine be any good??

Mon - Back & Bicep
Tue - Rest
Wed - Legs
Thur- Rest
Fri - Chest, Should & Tris
Sat - Rest
Sun - Rest


Back & Bicep
Lat Pull-down 3 x 6-8
Dumbell Row 3 x 6-8
Wide grip Chins 3 x 6-8
Shrugs 3 x 6-8
Barbell curls 3 x 6-8
Alt. Hammers 3 x 6-8

Legs
Squats 3 x 6-8
Stiff Dead Lift 3 x 6-8
Calf Raises 3 x 6-8

Chest, Should and Tris
Bench Press 3 x 6-8
Dips 3 x 6-8
Incl Dbell Press 3 x 6-8
Dbell Should Press 4 x 6-8
Tricep Push-down 4 x 6-8

 

[Madcow2]

Rather than creating your own and making it look like what a lot of other people use (and BTW there is a reason why drug use in BBing is so prolific and it ain't because they know how to train) you should go back up and read post s 5 and 6 again (they are both talking about the same program as the author of Starting Strength is Mark Rippetoe) and keep reading them over and over and over until it sinks in. Eat big and lift big. That means learning how to squat, bench, row, press overhead, and pull from the floor (Starting Strength is a good source to learn technique from). Once you learn those movements you want to get better at them over time and increase your capacity. Do that and eat to move the scale consistently. You don't need bullshit exercises and fancy stuff to get big and strong, you just need to work hard at those things, get better at them, and eat.

 

[JKurz1]

forget training....forget EVERYTHING caloricalyy taxing.....i DOUBT YOU ARE 140, but you very well could be. You are frail dude and need to get your diet in gear. Actually, this is more of a danger zone. Trust me, I know. I am a recovering anorexic nervousa patient. Not anerexic like you may think, but close. never wanted to lose my abs. I was 6'2, 160lbs and bone ass thin. Difference was I was complete muscle and bone. no bf%. You need to get your diet in line FIRST....the only lifting u need to do is with a fork.