Need to build up Muscle

[Username not found..]

Hi, I'm really lanky and skinny and I'm sick of it :( What should I do at the gym, like reps & sets wise to build up muscle? What kinda diet should I be eating as well?

Thanks guys

[Annonymous1997]

what you are asking us is a hell of a lot, it may only be 2 questions but it can be quite hard to explain certain aspects and your probably need to do a lot of research but i will try and give you my best help i can

1. as you are a beginner i recommend you should be doing full body workouts at the gym 3 days a week, a full body workout is basically hitting all your muscles in the gym with different techniques and equipment ( just in case you wasn't sure) look up on google the website bodybuilding and there forum has some really good advice on muscle and is probably the best place to be for your questions

2. as of diet, you need to find out how much you weigh, how tall you are and how often you exercise then find an macro/calorie calculator online and this should tell you how many calories you need to eat to maintain weight, how many to lose weight and how many to bulk up ( the bulk up calories are probably best in your case)
then it should (hopefully) tell you how to split your calories into carbs, proteins and fats

now this is the more tricky part:
you now need to eat foods that will fit into your macros ( don't follow a stupid diet of just eating chicken and rice because that is so boring and bland)

it doesn't matter how many meals a day you eat in order to get your macros as long as you achieve your target in that day (it will be probably be easier to eat 3 main meals and have 3 snacks)

also you can pretty much eat whatever you want as i said before as long as it hits your macros

if this is too hard to understand please tell me i will try to explain the best i can


also getting a food journal or using myfitnesspal on an iPhone will help you massively track your calorie intake

[Nellerin]

Hi, I'm really lanky and skinny and I'm sick of it :( What should I do at the gym, like reps & sets wise to build up muscle? What kinda diet should I be eating as well?

Thanks guys

Do not worry about technicalities or counting macros because from a health standpoint, it is not beneficial. Simply eat more (healthy foods [ not processed] only) and just be physically active.

Go to the gym if you want to but it is not necessary to simply have a well-built body with a good weight.

Calisthenics would be fine instead.

[Annonymous1997]

Do not worry about technicalities or counting macros because from a health standpoint, it is not beneficial. Simply eat more (healthy foods [ not processed] only) and just be physically active.

Go to the gym if you want to but it is not necessary to simply have a well-built body with a good weight.

Calisthenics would be fine instead.
]yeah i can see your point but i was just saying from the point of if he wants to build serious muscle or pack on a fair amount.

[Human]

Eat about 500-750 calories more than your recommended amount... mainly proteins

[honeybear]

high protein diet and workout with heavier weights less reps...lighter weights more reps for tone and definition

[TheTatsBros]

WOAH WOAH WOAH!!! I'm not sure about some of the comments on this thread. Full body workouts every other day!?

Look, let me break it down for you. If you want to build muscle you need to workout. DO NOT to full body workouts. To do them effectively you would have to be in the gym for a good 3 hours. If you do them every other day you won't give your muscles enough time to recover and will just burn yourself out.

You want to be doing a 3 day split every other day. That way you are training one muscle group ONCE a week. This is more than enough if you are working out right to build muscle. Click on the bulking page of our website and we give tons of info about it as well as a great basic workout routine for anyone wanting to build muscle.

As far as nutrition goes. I agree with an earlier comment about working out your maintenance and all that. If you want to build muscle and put on the least amount of fat a good rule of thumb to start with is to eat 40% above your maintenance on workout day and maintenance or 10% UNDER maintenance on a rest day. This is a form of calorie cycling and is a great way to put on LEAN MASS. HOWEVER working out is a very personal thing, what works for one guy won't work for someone else. For me, personally, i train HARD in the gym. I eat between 4500 and 5500 calories on a workout day and between 2500 and 3000 on a rest day. My maintenance is 2480. That tells you all you need to know. So you may find you aren't putting on any weight or are putting on too much. If that's the case then alter your calories slightly until you find what works for you If you know what you are doing and you are training intensely in the gym your only concern is needing to eat MORE calories. If you are looking to bulk up you should be aiming to gain between 0.5 and 1lb every week. This is a good way to judge your progress.

Try and eat a fairly healthy lifestyle. Make sure you get good natural sources of protein, fruits and veg and complex carbs but don't kill yourself with it. If you want some ice-cream, have some icecream. As long as it fits in with your calorie goal for the day!

Hope this helps. Sorry if its a bit rushed, i don't want to clog the thread! Check out our website if you want more information and get in touch with us for personal mentoring.

[Annonymous1997]

WOAH WOAH WOAH!!! I'm not sure about some of the comments on this thread. Full body workouts every other day!?

Look, let me break it down for you. If you want to build muscle you need to workout. DO NOT to full body workouts. To do them effectively you would have to be in the gym for a good 3 hours. If you do them every other day you won't give your muscles enough time to recover and will just burn yourself out.

You want to be doing a 3 day split every other day. That way you are training one muscle group ONCE a week. This is more than enough if you are working out right to build muscle. Click on the bulking page of our website and we give tons of info about it as well as a great basic workout routine for anyone wanting to build muscle.

As far as nutrition goes. I agree with an earlier comment about working out your maintenance and all that. If you want to build muscle and put on the least amount of fat a good rule of thumb to start with is to eat 40% above your maintenance on workout day and maintenance or 10% UNDER maintenance on a rest day. This is a form of calorie cycling and is a great way to put on LEAN MASS. HOWEVER working out is a very personal thing, what works for one guy won't work for someone else. For me, personally, i train HARD in the gym. I eat between 4500 and 5500 calories on a workout day and between 2500 and 3000 on a rest day. My maintenance is 2480. That tells you all you need to know. So you may find you aren't putting on any weight or are putting on too much. If that's the case then alter your calories slightly until you find what works for you If you know what you are doing and you are training intensely in the gym your only concern is needing to eat MORE calories. If you are looking to bulk up you should be aiming to gain between 0.5 and 1lb every week. This is a good way to judge your progress.

Try and eat a fairly healthy lifestyle. Make sure you get good natural sources of protein, fruits and veg and complex carbs but don't kill yourself with it. If you want some ice-cream, have some icecream. As long as it fits in with your calorie goal for the day!

Hope this helps. Sorry if its a bit rushed, i don't want to clog the thread! Check out our website if you want more information and get in touch with us for personal mentoring.you probably mean me when you're talking about the 3 day split thing but its only what i was told to do a while ago,
i have better knowledge on the nutrition side more than the lifting side of it

[TheTatsBros]

Hey, don't feel like you need to explain yourself, we are all on the same journey. No one stops learning new things to improve their knowledge about the gym and working out. I blame the person that told you that's what you should do! It's poor advice, especially for someone new to working out. This is just my opinion though, from lots of research, hard work, training and personal experience.

[Annonymous1997]

Hey, don't feel like you need to explain yourself, we are all on the same journey. No one stops learning new things to improve their knowledge about the gym and working out. I blame the person that told you that's what you should do! It's poor advice, especially for someone new to working out. This is just my opinion though, from lots of research, hard work, training and personal experience.it was actually a fair few people that told me to do it as a starter workout routine with compound movements

[TheTatsBros]

it was actually a fair few people that told me to do it as a starter workout routine with compound movements

Like i said, it is just my opinion. I know HUNDREDS of guys that would give people advice about the gym that are in terrible shape. You have to ask yourself how good their advice is if they don't look that great themselves! At the same time, if it works for you, it works for you.

Some people say that you should go into the gym and workout the same muscle groups every day and that you will get huge. I am just saying i don't know many that say that, that are huge themselves....talking about natural people here.

I used to do full body workouts every other day and got absolutely no where. Made no progress, burnt myself out and actually lost weight. I put in years of hard work and research and FOR ME, realized i was doing everything wrong. I changed my entire workout methodology and started seeing incredible results. I can only ever give an opinion based on my own experience and findings.

[Annonymous1997]

Like i said, it is just my opinion. I know HUNDREDS of guys that would give people advice about the gym that are in terrible shape. You have to ask yourself how good their advice is if they don't look that great themselves! At the same time, if it works for you, it works for you.

Some people say that you should go into the gym and workout the same muscle groups every day and that you will get huge. I am just saying i don't know many that say that, that are huge themselves....talking about natural people here.

I used to do full body workouts every other day and got absolutely no where. Made no progress, burnt myself out and actually lost weight. I put in years of hard work and research and FOR ME, realized i was doing everything wrong. I changed my entire workout methodology and started seeing incredible results. I can only ever give an opinion based on my own experience and findings.yeah, well i certainly didn't stick to it for long anyways as i didn't notice much progress as well. Im not far into bodybuilding but i have actually noticed a difference since changing it. i just thought it was better for starters

[Human]

If you're skinny you probably have a high metabolism, you won't gain much at all unless you eat 500-1000 extra calories a day of protein and good foods such as vegetables, the diet is the main part to bulk up and then build up the muscle from that.

[Reginald]

Protein diet is the best for the muscles building.
Don't use muscles building supplements or steroids to gain your muscles, they can cause severe bad reactions for your health.
You should focus on natural protein foods for muscles gaining.