Smallish guy here with potential.. Looking for advice/workout program.

[bobbo133]

Alright, here's the deal. I'm tired of being skinny. I have a bit of muscle on me, but nothing really noticable. I want to tone up, get some mass in me, but nothing too drastic. Basically.. I want these results:

I want my muscle to be VISIBLE.
I want .. to HAVE muscle. (Lol)
I want that muscle to give me some power if I ever need to defend myself in a fight or something. (Kinda not worried about this, I'm not exactly a shit talker. But hey, you never know what kind of idiot is going to start a fight with you. ><)
I want *fast* results. (Anything type of program that isn't extremely slow or has little results would be nice.)

So, the advice I'm looking for is this.

Which lifts should I be doing? I want to work on my forearms/biceps, chest a bit, my stomach, and my lower legs. Possibly tone up my thighs. My wrists are extremely skinny, and my arms get a little bigger as they go up, I want a nice even distribution of the muscles in my arms. I don't want huge forearms and skinny biceps, or vice versa. Remember, I'm looking to tone up a bit too, but don't get me wrong, I don't want veins and the little details of my muscle popping through my skin. That's not very appealing to me.

How many lifts should I be doing? How many reps? (Just to clear this up, a rep is how many times you perform x lift, correct?)

How often should I be lifting? (How many days out of the week, every other day? M W F?

How many different lifts should I be performing each day? How long should I be training each day?

Oh, and I'd also like to tone up my back and ... Buttocks. I have a kinda flat ass, any specific exercises I can do to change that? Lol.

What should I be eating? Will it make a drastic difference if I slack off and pig out every now and then? (By pig out I don't mean eating a cake or three cheeseburgers.. Lol).

That's about all I can think of.. any other advice that would be useful that doesn't relate to a question I asked would be greatly appreciated. Thanks in advance for any answers and tips.

Oh, one last thing. When I try to bench, sometimes I'm very shaky with my arms. Not like a shaky where I can't hold up the bar, the other day I did 8 lifts of ~100 pounds, it wasn't exactly hard... but my arms were pretty shaky. Perhaps I wasn't gripping the bar right? Or does this only occur when the weight you're lifting is too much for you? I understand there would be exceptions as to why someone would be shaky, but I'm looking for generalized answers to this problem. Thanks again!

 

[s8nlilhlpr]

Alright, here's the deal. I'm tired of being skinny. I have a bit of muscle on me, but nothing really noticable. I want to tone up, get some mass in me, but nothing too drastic. Basically.. I want these results:

I want my muscle to be VISIBLE.
I want .. to HAVE muscle. (Lol)
I want that muscle to give me some power if I ever need to defend myself in a fight or something. (Kinda not worried about this, I'm not exactly a shit talker. But hey, you never know what kind of idiot is going to start a fight with you. ><) MMA or Boxing would be better suited...
I want *fast* results. (Anything type of program that isn't extremely slow or has little results would be nice.) Sorry, everyone wants quick results, but it just doesn't work that way

So, the advice I'm looking for is this.

Which lifts should I be doing? I want to work on my forearms/biceps, chest a bit, my stomach, and my lower legs. Possibly tone up my thighs. My wrists are extremely skinny, and my arms get a little bigger as they go up, I want a nice even distribution of the muscles in my arms. I don't want huge forearms and skinny biceps, or vice versa. Remember, I'm looking to tone up a bit too, but don't get me wrong, I don't want veins and the little details of my muscle popping through my skin. That's not very appealing to me. Uhm, unless you are a freak (which you aren't) you won't have that kind of detail without TONS of dedication/sacrifice

How many lifts should I be doing? How many reps? (Just to clear this up, a rep is how many times you perform x lift, correct?)

How often should I be lifting? (How many days out of the week, every other day? M W F? I stick to 3-4 days a week, however you can fit them in.

How many different lifts should I be performing each day? How long should I be training each day? 3-4 COMPOUND exercises, none of this isolation crap (curls, lat raises, pulldowns, geigh)

Oh, and I'd also like to tone up my back and ... Buttocks. I have a kinda flat ass, any specific exercises I can do to change that? Lol. Squats and Deadlifts

What should I be eating? Will it make a drastic difference if I slack off and pig out every now and then? (By pig out I don't mean eating a cake or three cheeseburgers.. Lol). If you are a skinny fuck? doesn't really matter that much, just eat more than you are now....

That's about all I can think of.. any other advice that would be useful that doesn't relate to a question I asked would be greatly appreciated. Thanks in advance for any answers and tips.

Oh, one last thing. When I try to bench, sometimes I'm very shaky with my arms. Not like a shaky where I can't hold up the bar, the other day I did 8 lifts of ~100 pounds, it wasn't exactly hard... but my arms were pretty shaky. Perhaps I wasn't gripping the bar right? Or does this only occur when the weight you're lifting is too much for you? I understand there would be exceptions as to why someone would be shaky, but I'm looking for generalized answers to this problem. Thanks again!
You arms are shaking b/c you don't know how to properly perform the movement. Once you get used to doing it, the shakiness will go away, you should practice working on your form first. (tuck elbows in @45degree angle, don't grip the bar with your fingers, support it with your palm, pull the weight into your chest and explode up.

There ya go....eat more lift more, rinse and repeat. You aren't going to get HYOOGE by benching 100lbs.....

Monday- Back Squat, Overhead Press, Row, Chinups
Wednesday- Front Squat, Deadlift, Bench
Friday Back Squat, Incline Press, Pullups.

Work on form for a few weeks, then add weight to the bar every single time you go in. Make sure you add MORE weight, don't stick to 100lb bench every time 'cause thats what you can do. 100, 105, 110, 115, etc.

Btw, wtf is wrong with eating 3 cheeseburgers? Thats just a light snack...

 

[needtogetaas]

There ya go....eat more lift more, rinse and repeat. You aren't going to get HYOOGE by benching 100lbs.....

Monday- Back Squat, Overhead Press, Row, Chinups
Wednesday- Front Squat, Deadlift, Bench
Friday Back Squat, Incline Press, Pullups.

Work on form for a few weeks, then add weight to the bar every single time you go in. Make sure you add MORE weight, don't stick to 100lb bench every time 'cause thats what you can do. 100, 105, 110, 115, etc.

good shit