Beginner Advice

[plasmabadger]

Hi guys,

I have some questions on a few things, my main goal is simply to build physical mass, as at the moment, I'm really skinny and weak. Bodybuilding or any excercise is very new to me, I'm a complete novice.

I'm 20yrs old, 5'5ft and weigh a pathetic 85lbs... gaining weight has never been my strong point and something I've tried on and off for years and been put through hospital as a child for concern over my size but I'm really wanting to give it a real good go, I'm so determined.

I've got some dumbells with removable weights and have been giving them a good go every day and already noticing an urge to eat and drink more. So I've started eating more oats, nuts, fruit and meats where I can - defiantly taking in a lot more calories/carbs, so that's a positive start I guess. I've also got the Whey powder to drink.

I just want to know, I've read that doing 8 hard reps (fail before 12) is the best way to gain muscle... but it seems doing a lighter weight and doing say 15-20 reps makes me more tired/pumped - like it's doing 'more' to my body. What do you suggest?

And how often do I need to do exercises, do I simply do a few reps and stop for the day? Or do I keep doing a few reps with a small break?

I'm a complete newbie, so I'd really appreciate your help! Hopefully I'm not the only guy who has been in the same position I am now!

Thanks in advance.

[Johnson123]

To answer the rep question, it makes you more tired but imo 15 - 20 is endurance, 8 - 12 is for building mass

So fail before 12, then do 3 sets of that particular exercise where you fail before 12, 30 - 180 seconds rest between sets

[350zdrftr]

Just eat a lot bro start monitoring your calories you don't need to burn yourself out everyday doing the same workouts. Setup a solid routine if you need anything just pm me

[JAY-]

as someone suggested before set up a good routine, and monitor your gains, each session write down what you have done, it keeps you motivated as you know next week you have to beat what you lifted last week, wether it be a repetition, or the smallest weight increment, ur body adapts to progressive overload.

as for gaining mass, its plain and simple. Train hard, eat even harder and sleep even harder than that! you grow while your resting.

the food provides the fuel for mass but im sure u know that!

as for repetitions, usually with the big compound movement squat, deadlift, bench press , military press keep the repetitions lower and go heavy as you can safely.. 6 or 8 reps- 3/4 sets for these exercises have a extended rest period, no longer than 2 minutes tho

after that you can move onto smaller isolation work and this is usually a general rule of thumb again with the isolation exercises, eg.. big compound movement bench press --- followed by cable flies/crossover or dumbell flies later in the session go with higher repetitions, usualy 10-12 and rest no longer than a minute and a half, INTENSITY IS THE KEY with the isolation/smaller exercises

as i said that is just a general rule of thumb, that is what generally rep ranges people work with

the best thing you can do is play around with it as everybodies body is different and responds differently to different things, if you go with the higher rep ranges 10-15 for the first 6 weeks and you gain mass stick with it, ur obviousli responding well, if not, change it again until you find you are gaining!

peace
jay

[Lennox850]

Originally Posted by plasmabadger

Hi guys,

I have some questions on a few things, my main goal is simply to build physical mass, as at the moment, I'm really skinny and weak. Bodybuilding or any excercise is very new to me, I'm a complete novice.

I'm 20yrs old, 5'5ft and weigh a pathetic 85lbs... gaining weight has never been my strong point and something I've tried on and off for years and been put through hospital as a child for concern over my size but I'm really wanting to give it a real good go, I'm so determined.

Good luck, man. I'm a year younger, 2 inches taller, and 30 lbs heavier, and I have absolutely no idea what I'm doing. You seem to have a better grip on things than I do. I can offer no advice due to my being a novice, so all I can do is wish you well.

[Conrad0032]

If you're going for mass eat tons of food and go for 4-8 reps. This will get your build and strong faster than 8-12 reps. I did the mistake of doing 8-12 reps my first year of working out, actually i would not call it a mistake, but i wish i had done 4-8 reps. I currentely go 6-10 reps (sometimes 5reps) , i like to be inbetween =D.

Wish you well!

[XxJettaracerxX]

Hey,

To start off, EAT. That is the only way that you will get bigger. I'm guessing that your maintenence is approx. 1800- 2000 calories. Up it to about 3k. And yeah, go with about 8 reps, and really concentrate on heavy compound lifts. Oh, and log your food in a calorie counter like Fit Day. It also gives you protein, carb, and fat breakdowns.

I suggest getting on a routine such as Rippetoe's. It's really good for getting a base for lifting.

[dency45]

Originally Posted by Johnson123

To answer the rep question, it makes you more tired but imo 15 - 20 is endurance, 8 - 12 is for building mass

So fail before 12, then do 3 sets of that particular exercise where you fail before 12, 30 - 180 seconds rest between sets

thanks for the info.

[Billbasch]

dude you need to eat tons 85 pounds is not good at all

[WackyChris]

Eat alot bro and lift heavy, you will see progress. But you may need to find a gym to go to though cuz a pair of dumbbells aren't enough.

[plasmabadger]

Thanks for the advice guys! I guess it's just a case of eating a lot more at my stage?

Only problem I find is that sometimes I can get a little sickly or just not want to eat frequently, I'm finding it hard to fit in more meals... is this just because it's "out of the norm" for my body and just takes getting used to?

Originally Posted by Billbasch

dude you need to eat tons 85 pounds is not good at all

Yeah... I actually weighed myself in lbs instead of st and converting. I'm 95lbs, which is still no better.

[oneivan92]

eat all in your path!

[Djseeks]

eat well, train well, rest well.
Achieve well.