Never worked out before

[apiago16]

Hey everyone! I'm an 18 year old male, 5'11, and 140 lb, skinny who's looking to put on a good amount of muscle mass and really work at building a well sculpted, more adult body. I've never really worked out or played on sports teams, so while I have a pretty good body naturally I lack a lot of muscle/tone and I am new to the whole workout thing so I was wondering if anyone had suggestions for diet+strength training+supplement programs they maybe used or have seen results from. Basically I'm just wondering where to start really to really achieve results within about 4-6 months. Also, since I'm so new I'm a tad embarrassed about visiting my school's gym since I don't want to look weak, so if anyone has any thoughts on that it'd be great. Thanks!

[Renata_cmp]

Check this awesome website:
http://scoobysworkshop.com/gain-muscle-lose-fat/
Great advises about bodybuilding and nutrition, AND it don't sells you any bullshit magic pills, so you can completely trust everything written on it.

[maniamsmart]

To honest with you I really don't know myself, but I usually go through the unanswered posts section to help some people out in one way or another that haven't been helped yet. So here it goes...

I would advise you to go on YouTube and look up some workouts and diets. One of my friends really didn't know much about building muscle either and he did some research and found a YouTube channel that is all about fitness and they give you advice on what workouts to do on what days, what types of foods to eat, what foods can give you more energy and muscle, what foods to avoid, and all of that. I forget the channel name, so you're going to have to do some research, but I think YouTube is a really reliable source because it not only helped my friend, but the people on YouTube are making those videos to help people, and because they love what they are making videos about.

Hope this helped in some way and gave you an idea on how to tackle your question. Sorry I couldn't really give you any direct advice.

[hockeyfan]

Just start simple. I started a few months ago and I could only do five push-ups at a time. But I improved quickly. Just do wat u can. Try and push urself and u will c results.

[Zenos]

Hey everyone! I'm an 18 year old male, 5'11, and 140 lb, skinny who's looking to put on a good amount of muscle mass and really work at building a well sculpted, more adult body. I've never really worked out or played on sports teams, so while I have a pretty good body naturally I lack a lot of muscle/tone and I am new to the whole workout thing so I was wondering if anyone had suggestions for diet+strength training+supplement programs they maybe used or have seen results from. Basically I'm just wondering where to start really to really achieve results within about 4-6 months. Also, since I'm so new I'm a tad embarrassed about visiting my school's gym since I don't want to look weak, so if anyone has any thoughts on that it'd be great. Thanks!



Bro try the squats and Milk program aka the 20 rep squat program:



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.“


It's done 3 days a week:


http://www.seriouspowerlifting.com/2843/articles/20-rep-squat-program

Also since your just starting out heres my advice for doing the 20 rep squat

Do the first 10 reps of the squat the normal way with 1 breathe between each rep,and after that I increase the number of breathes between reps up to 6 or more until I reach rep 20.

[CuteGuy889]

As a skinny guy it's important that u build up muscle before ur metabolism slows down and u start putting on....I did not have this insight . When I was 13/14 I was stick skinny. I had a small girlish face, puny body, 6pak abs, limbs were virtual sticks ....I thought I can stay skinny whole life without working out a bit.......
Boy I was wrong .by 16 puberty hit & within lyk 1.5 yrs my waist gone from 25 in to 36, face has plumped up, , I've developed a bubble butt too....and I have gone from 48 kg to 65 kg at 5 foot 11......... nw I have a small tummy roll, cannot run etc like when I was skinny, and have sm man-boobies....
Now I am so unfit I cannot even think of working out...I wear baggy clothes to hide my growing gut but for how long I wonder.....I should have started to work out whn I was skinny...not it seems too late

[Renata_cmp]

As a skinny guy it's important that u build up muscle before ur metabolism slows down and u start putting on....I did not have this insight . When I was 13/14 I was stick skinny. I had a small girlish face, puny body, 6pak abs, limbs were virtual sticks ....I thought I can stay skinny whole life without working out a bit.......
Boy I was wrong .by 16 puberty hit & within lyk 1.5 yrs my waist gone from 25 in to 36, face has plumped up, , I've developed a bubble butt too....and I have gone from 48 kg to 65 kg at 5 foot 11......... nw I have a small tummy roll, cannot run etc like when I was skinny, and have sm man-boobies....
Now I am so unfit I cannot even think of working out...I wear baggy clothes to hide my growing gut but for how long I wonder.....I should have started to work out whn I was skinny...not it seems too late

boy this first phrase is WROOOOOOOOOOOOOOONG nothing personal dude, but it's not your 'fast metabolism' it's the fact that you're still developping. Metabolism variation can't be big enough to make a true difference in fat gain or loss. AND instead of 'rushing your muscle gains before starting to get fat" it's a lot smarter to just eat right so you won't get fat no matter what. ANNND you can't put on muscles if you're still developping.

[Guitarguy9]

Start a strength training routine similar to Stronglifts 5x5. You must get stronger first before you ever think about accessory work. Also, eat, but don't eat crap. Track what you eat. That way you'll know whether you are hitting your calories and macros for the day. There are many apps devoted to tracking your diet. I use Myfitnesspal. Most importantly, have patience. It takes time to build muscle - a lot of time and hard work.

Also, you're going to have to get over looking weak. You probably are weak. There's no way around it. So, check your ego at the gym door and lift. You'll get more respect for doing an actual workout that way. Ego is your enemy. It keeps you from lifting because you're scared you'll be made fun of. Also, it can make you lift more than you are ready for so you hurt yourself. Just lift. And TRACK YOUR PROGRESS. Make sure you are either putting on weight or adding reps every week, and you'll be ecstatic with where you are in 6 months.

Please do not double post; use the 'edit' button instead. ~Typhlosion

[twirlgurl]

My sister is a personal trainer and most gym's offer a 30 minute free session with them when you sign up. But you have to ask for it. You basically have to have some reasonable goals in mind, and they will give you a basic program to get you started. What Guitarguy said. No rush. Health and fitness is the result of hard work and commitment - It's not the goal.

[ImCoolBeans]

I don't have a lot of expert work out info for you, but my best advice is to start simple, and start with things you know you can handle. You don't want to overdo it and get hurt, or go too hard too soon and get discouraged. It'll take some time and determination to get to where you want to be, but take it slow and steady.