Getting started gaining muscle

[pdowty68]

Hi I'm 16 and I'm 5'9 and weigh 118ish. I wanted to get started working out, but where should I start?

[Miserabilia]

Just go to a gym, and ask someone who works there. That worked for me, they give great advice.

[Zenos]

Just go to a gym, and ask someone who works there. That worked for me, they give great advice.

That's not always so. Most times you get lots of Bro science.

[Zenos]

Hi I'm 16 and I'm 5'9 and weigh 118ish. I wanted to get started working out, but where should I start?

use the routine here it's a 20 rep squat program,do it 3 days a week:


for example Monday/Wednesday/Friday


Power snatch(warm up) 1-2x8
Overhead Press 1-3 x 8-10
Barbell curl 1-3x 8-10
Bench Press 1-3 x 8-10
Rows 1-3 x 10-15
Squats (Breathing) 1 x 20
Pullovers 1 x 20
Deadlifts 1-2 x 15
calf raises 1-3X20
situps 1-3x 15-20
side bends 1-3x15-20

More info.( this is old school training
For the first month (4 weeks) do 1 set ( this is as a break end period so your body gets used to exercise)

second and third month do 2 sets

fourth month do 3 sets.

On squats and pulllovers keep it at one set only .

Squats add 5 pounds more to the bar each workout
Pullovers every 2 weeks add 5 pounds to the bar and as it is a stretching exercise for the ribcage start with 15 pounds and work up slowly to 50 pounds go no heavier then that.

Snatches workup to no more then 2 sets.


The squats and milk program was a routine the old-timers used to pack on muscle mass and strength at alarming rates.

Mark Berry, US Olympic Weightlifting coach in 1932 and 1936, came up with the program and some of his early advocates where J.C. Hise and Peary Rader.

Rader, the founder and publisher of Iron Man magazine, documented how he went from a scrawny 85-pound weakling to a 210-pound powerlifting champion following this routine.

Later on, professional bodybuilding champions like Reg Park would take up this routine and gain massive amounts of size and strength in a relatively short period of time.

The basis of the program is the 20-rep breathing squat and lots of milk. To perform the breathing squat you take a weight that you can perform 10-reps in and do 20. All the while taking three deep breaths before doing a full rep until you make the 20 mark, no matter how long it takes.

It’s hard work and not for the squeamish, but the results are undeniable. The program recommends a gallon of milk a day, but I think that’s a little over the top. Try for at least a quart a day and work up to a half gallon. You can use skim milk if you’re worried about fat gain.

John McCallum, the most famous strength writer of all time had this to say about the squats and milk program. This is from an article in Strength and Health from November of 1968 titled ‘Bulking Up.’


“Years ago, a fool proof method of bulking up was discovered. And yet gaining weight is a major problem with bodybuilders and weightlifters today because the old method somehow got lost in the shuffle. It’s too bad, because gaining weight is really no problem. Bulking up is far and away the easiest part of bodybuilding.

If you want to make use of some old gold and really apply yourself, you can gain lots of weight. If you want to quit scratching around for something new for a couple of months, you can get as bulky as you want. Let’s review the old method, and then we’ll outline a program for you. We can sum up the essentials very quickly. Squats and milk. That’s the gist of it.

Heavy squats and lots of milk and never mind if the principle is years old. If you’re in doubt, let me tell you this. I get scores of letters from lifters around the country who’ve tried the squats and milk program. They all say the same thing. They gained more weight in a month on the squats and milk than they had in a year or more on other types of programs. Gains of twenty to thirty pounds in a month are not uncommon. If you don’t gain at least ten pounds a month you’re doing something wrong.“

[babsy]

Just go to the gym. Do compound movements like squats and bench press to start because your new. Try to keep your reps under 10 if you want to gain weight and eat a lotttttttttttttttttttttttt. your pretty light so yup

[JamesSuperBoy]

Hi I'm 16 and I'm 5'9 and weigh 118ish. I wanted to get started working out, but where should I start?

Have a look around the gyms in your area - see what is best and watch your diet.

[Eddy_Bear]

Start with compound exercises. Bench press, dips, military over head press, squats, dead lifts and pull ups. Go light at first just to get down the technique and movements down.

From there you can add more weight and move on to isometric exercises like arm curls, calf raises etc.. make you're eating right and stay on track.

When I started Football freshman year, I gain 15 pounds of solid muscle. Granted, I'm sure puberty Played a big roll haha

[Zenos]

Start with compound exercises. Bench press, dips, military over head press, squats, dead lifts and pull ups. Go light at first just to get down the technique and movements down.

From there you can add more weight and move on to isometric exercises like arm curls, calf raises etc.. make you're eating right and stay on track.

When I started Football freshman year, I gain 15 pounds of solid muscle. Granted, I'm sure puberty Played a big roll haha

yeh and i'd say strat of with 7 or 8 exercsies 3 days a week whole body program like for example:

Monday/ wendsday/Friday

Snatch (warm up)
military press
barbell curl
benchpress
bent over rows
squat
pullover
calf raise
situps

[Zenos]

Just go to the gym. Do compound movements like squats and bench press to start because your new. Try to keep your reps under 10 if you want to gain weight and eat a lotttttttttttttttttttttttt. your pretty light so yup

under ten.??

Come on increasing weight is one way to build muscle but increasing your reps also helps as well.

[Saint]

Just working out won't get you any bigger. Eat at a caloric surplus,and look up more on clean/normal/dirty bulks and plan your diet upon that. monitor your weight gains while you're working out(~1lb per week at your weight). For the workout though,find a good 3 day split routine and follow it.(plenty of them if you googled). I'd advise against making up your own workout routine until you're familiar with and know your stuff.