Need some help- 6ft 1, 125lbs

joel4u · 06-05-2009, 01:13 PM

Hi guys,

I'm 19yrs old, 6ft 1" and just 126lbs . That's certainly quite skinny

. I started going to gym in Jan but then wasn't able to keep up much as I had exams and other college stuffs, hence I left in March.

Then later I again started going to gym in May and started concentrating a little more as I was done with my exams. Previously I used to work out on each parts on different days but now I do only compound excercises. Here's my present routine:

Day1: Back- Pull ups, Lats, seated cable row
Chest- Push ups, Dips, bench press, machine fly
shoulders- lateral raises, seated shoulder press
triceps kickbacks

day2: rest
day3: day 1 routine
day4: rest
day5: day 1 routine
day6: rest
day7: rest

I workout for about 1 hour 30min. As a suppliment I take creatine before I workout. Can you give any suggestions please. And are the routines fine or do I need to change? My main aim currently is to gain muscle so that I gain mass as well. When I started going to gym in jan I was just 116lbs. At present I'm 126lbs.

synapzee · 06-05-2009, 01:16 PM

You're neglecting legs brah, they're half your body

RMHSLB · 06-05-2009, 01:18 PM

are you lazy?

AfteraDream · 06-05-2009, 01:19 PM

You need a workout like this:

http://www.36pounds.com/2009/04/28/3...r-skinny-guys/

And must read a lot on nutrition mate, that's the key, read this:

http://www.36pounds.com/2009/04/22/8...aining-muscle/

Id suggest you get hey protein also to combine with creatine if you can afford it

buryfan1 · 06-05-2009, 01:21 PM

eat everything in sight

joel4u · 06-05-2009, 01:23 PM

Quote:

Originally Posted by synapzee

You're neglecting legs brah, they're half your body

I do the leg extension occasionally and I also do run for sometime on threadmill

Quote:

Originally Posted by RMHSLB

are you lazy?

No, I'm not I'm just giving breaks to get enough rest as you know I'm really thin.

Steak514 · 06-05-2009, 01:24 PM

Deadlifts, squat, bench, over head press, bent over rows. Eat a lot of steak and eggs, and drink a lot of milk.

I like some of the stuff you are doing, but it all seems random, and you are leaving out squats, and deads.

synapzee · 06-05-2009, 01:25 PM

Quote:

Originally Posted by joel4u

I do the leg extension occasionally and I also do run for sometime on threadmill

Do squatz

AntMasc · 06-05-2009, 01:25 PM

Quote:

Originally Posted by joel4u

Hi guys,

I'm 19yrs old, 6ft 1" and just 126lbs . That's certainly quite skinny

. I started going to gym in Jan but then wasn't able to keep up much as I had exams and other college stuffs, hence I left in March.

Then later I again started going to gym in May and started concentrating a little more as I was done with my exams. Previously I used to work out on each parts on different days but now I do only compound excercises. Here's my present routine:

Day1: Back- Pull ups, Lats, seated cable row
Chest- Push ups, Dips, bench press, machine fly
shoulders- lateral raises, seated shoulder press
triceps kickbacks

day2: rest
day3: day 1 routine
day4: rest
day5: day 1 routine
day6: rest
day7: rest

I workout for about 1 hour 30min. As a suppliment I take creatine before I workout. Can you give any suggestions please. And are the routines fine or do I need to change? My main aim currently is to gain muscle so that I gain mass as well. When I started going to gym in jan I was just 116lbs. At present I'm 126lbs.

Yo man. Its great to see u starting up and making a positive change in your life. For your routine i would suggest the following:

IronAddict Simple 3 Day Split
Day One:
Bench Press 2x6-8
Incline Press, or incline Fly 2 x 10-12

Military Press, Or Hammer Shoulder Press 2 x 6-8

Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12

Day Two:

Pull-Up 3 sets to failure

Barbell Row 2 x 8s

EZ-Bar Or Dumbell Curl 1 x 10

Heavy Abs 3 x 10

Day Three:

Squats 2 x 10

Deadlifts, or Stiff-Legged Deadlift 1 x 10

Pull-Troughs, Glute/Ham Raises, or Reverse Hypers

-----------------------------------------------------------------------------
This will be a good basic split to get your size and strength up. However, your main concern right now should be nutrition. You should be having about 2500 calories a day for your weight. Here man, go to this link http://www.bodybuilding.com/fun/ecto...id=NOT13050509 and it will tell you everthing you need to know nutriton wise. Follow the routine+nutrition+plenty of sleep and you will be growing for sure and probably put some good pounds on quick. Good luck man

and just PM me if you have any questions

chillster84 · 06-05-2009, 01:25 PM

kickbacks are for old ladies, but they're better than nothing

joel4u · 06-05-2009, 01:36 PM

Quote:

Originally Posted by synapzee

Do squatz

yea will do that ..

Quote:

Originally Posted by AntMasc

Yo man. Its great to see u starting up and making a positive change in your life. For your routine i would suggest the following:

IronAddict Simple 3 Day Split
Day One:
Bench Press 2x6-8
Incline Press, or incline Fly 2 x 10-12
Military Press, Or Hammer Shoulder Press 2 x 6-8
Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12

Day Two:
Pull-Up 3 sets to failure
Barbell Row 2 x 8s
EZ-Bar Or Dumbell Curl 1 x 10
Heavy Abs 3 x 10

Day Three:
Squats 2 x 10
Deadlifts, or Stiff-Legged Deadlift 1 x 10
Pull-Troughs, Glute/Ham Raises, or Reverse Hypers

Nice routine. Thanks for the suggestion. BTW skull crushers refers to frech press right?
And Oh you got a good physique for that age and height... good job

.KraZed · 06-05-2009, 01:47 PM

Serious two days?

Kgb346 · 06-05-2009, 01:48 PM

Joel4u, If you want to put on size and strength fast for the first few months do this. You're 126 @ 6,1. You will benefit more doing the compound lifts(Squat, benchpress, deadlift/row) in 5x5. A split or any other program would just be wasted time.

http://www.geocities.com/elitemadcow..._DESCRIPTION:_

Eat 4000 calories and eat 150g of protein every day, and make sure to get enough sleep.

Good luck.

ps. You can do Ripptoe's aswell if you for some reason don't like what I linked, look it up.

UCFknights · 06-05-2009, 02:25 PM

Pics? Sorry but I really want to know what 6'1" 125 looks like!

AntMasc · 06-05-2009, 02:26 PM

Quote:

Originally Posted by Kgb346

Joel4u, If you want to put on size and strength fast for the first few months do this. You're 126 @ 6,1. You will benefit more doing the compound lifts(Squat, benchpress, deadlift/row) in 5x5. A split or any other program would just be wasted time.

http://www.geocities.com/elitemadcow..._DESCRIPTION:_

Eat 4000 calories and eat 150g of protein every day, and make sure to get enough sleep.

Good luck.

ps. You can do Ripptoe's aswell if you for some reason don't like what I linked, look it up.

Im sorry but this is poor advice, nutrition wise atleast. 4000 calories for a guy who weighs 125 pounds is a rapid increase in calories (going from an average diet for his weight to this many) that is not necessary. and you suggested only 150g of protein when he should have about 225-250g a day. However i do agree with you that it is a good idea to be doing many compound lifts to increase his muscle mass. But i think it is realy ignorant of you to say "anything other than a 5x5 is a waste of time". Im not tryin to bash on you man, im just wanna make sure that Joel4u is getting the correct information that he will need in order to build muscle and achieve his goals. I want him to succeed.

Joel4u........dude just follow the advice i gave you. Read up on that link i posted about nutrition. Remember that nutrition is realy the most important factor in the equation. Lift hard, Eat alot, and sleep long. You will make good gains like this. Best of luck on achieving your goals man

shortguy722 · 06-05-2009, 02:27 PM

lol so many things wrong.

1hr 30min for a skinny person is way too long to be working out in the gym... diminished gains.

second why dont you split your days so u can focus on 2 things.. chest/tri vs. bicep/back instaed of doing EVERYTHING in one day.

third... eat?

fahrenheitt · 06-05-2009, 02:31 PM

Quote:

Originally Posted by Kgb346

Joel4u, If you want to put on size and strength fast for the first few months do this. You're 126 @ 6,1. You will benefit more doing the compound lifts(Squat, benchpress, deadlift/row) in 5x5. A split or any other program would just be wasted time.

http://www.geocities.com/elitemadcow..._DESCRIPTION:_

Eat 4000 calories and eat 150g of protein every day, and make sure to get enough sleep.

Good luck.

ps. You can do Ripptoe's aswell if you for some reason don't like what I linked, look it up.

5x5 isn't even a beginner's program really. IA's split and Rippetoe's would better suit his needs

joel4u · 06-06-2009, 01:40 AM

Quote:

Originally Posted by LookHowGreatIAm

You're tall and skinny, don't even bother trying.

Skinny ppl don't go to gym?? Only fat people build body??
Ahh don't tell me that!

@UCFknights
just uploaded pics...

eMike · 06-06-2009, 01:46 AM

It takes us tall people longer to look bulkier like the short ones, but once we do put on the bulk we look 10x better.

You need to eat much more. Whatever you're eating know, tack on 400-600 more calories (Make sure your fats, proteins and carbs). If you don't see gains then add more.

Your routine looks awful. Spread everything out throughout the week and have at least two rest days. Don't ignore your lower body