Newbie

[Enfinity21]

Hello all,

I'm a 21 y/o 5'7" 130lbs male who has never worked out before. I'm looking to gain mass as quickly as naturally possible. Suggested diets? Workout schedule? Any information would be greatly appreciated as this is all new to me. Thank you in advance.

 

[8-]]

Welcome to the boards.

If you want diet advice you'll be better off posting a question in the diet forum.

 

[tronious]

Workout 6 days a week 2 times a day...minimum 1 hour per workout.

Just kiddin' dude. Just do a search through the posts...there's a lot of good advice posted on here as well as workouts and diet tips. Remember one thing though...HIGH PROTEIN...if nothing else...eat a lot of protein then eat some more.

 

[Phemomena]

Hello and welcome to the boards... lots of good info here... just read read and read some more

one piece of advice, start slow and listen to your body... learn what 'good pain'/ "the burn" and regular muscle stiffness are as compared to an injury... many new comers start too heavy and do too much and injure themselves... learn good form before adding any substantial weights..

(ex. i read an article about a powerlifter (who happens to be female) who, for the first month or so of lifting, did all the motions with a broomstick... once she perfected her form, she was able to add weight and surpass people who have been training for years.. won the gold in the past olympics for her weight class...)

 

[einstein1]

You asked a pretty broad question. First, you can't build mass "quickly." It takes time. As for a diet, stick with a well balanced diet. I wouldn't waste your money on any supplements unless you need one to supplement a well balanced diet (like a protein powder). Stay away from the "miracle" supplements 'cause they don't work. As for training, reasearch the high volume approach and the high intensity method and do what one makes logical sense (I believe in HIT).

 

[MonStar1023]

DIET.
Diet is a VERY important part of the mass-building equation. I would suggest writing down EVERY single thing that goes into your mouth for a week so you have an idea how much you need to be eating. You should eat a diet high in protein (at least 1g per pound of bodyweight) and high in calories (start with 15 x your bodyweight and increase 500 calories per week until your gaining weight at a rate of 1-2 lbs. per week). Chicken breasts, turkey, lean beef, potatoes, brown rice, and wheat bread are all good sources of low-fat, high-protein foods.

TRAINING.
I would recommend training each muscle group ONE time per week. Stick to basic compound movements that stress more than one muscle group, pullups, deadlifts, dips, and squats should all be staples in your training routine. Keep sets around 3-4 and reps around 6-8

REST.
I wouldnt recommend training more than 3-4x per week since your a beginner and be sure to get AT LEAST 7-8 hours sleep a night. Sleep is VERY VERY important in muscle growth and in increasing strength.

I wouldnt bother with supplements until you have your diet on track and are familiar with working out. A good multi-vitamin, creatine, and whey protein are good supplements to use when you start though. Also if you dont know how to do the exercises suggested you might want to go to Barnes and Noble or Borders and buy a copy of an encyclopedia of bodybuilding. Arnold has a good one out now, Gold's Gym has one, Joe Wider has a good one out too. Any of them will provide you with instructions on how to do the specific exercises.
Good luck!

 

[CRAZYPITBULL]

Welcome