As a really scrawny 6 foot person, should i be worrying about there muscles...?

[ifly417]

...Calves, Abs, Traps, Shoulders, Forearms, Lowerback? Should i be working them out as much as i work out my main big muscles (lats, chest, quads, bi, tri) or not right now? I am 6"1' and only weigh 125.

[ifly417]

i want to gain mass by the way

[Young_One]

Traps and Shoulders are not small muscles, and bis and tris are not big muscles.

[ifly417]

Traps and Shoulders are not small muscles, and bis and tris are not big muscles.

But bi and tri make me look bigger, thats what i meant. So are you saying i should focus on traps and shoulders just as much as i do on chest and quads?

[Greg_Orndorff]

But bi and tri make me look bigger, thats what i meant. So are you saying i should focus on traps and shoulders just as much as i do on chest and quads?

Shoulders are far more important than biceps as far as making you look big. Big shoulders are mandatory if you want to look big.

[ifly417]

Traps and Shoulders are not small muscles, and bis and tris are not big muscles.

Shoulders are far more important than biceps as far as making you look big. Big shoulders are mandatory if you want to look big.

Hmmm didnt know that. Ok i will add shoulders to my workouts i guess. What about waist?

[Greg_Orndorff]

Hmmm didnt know that. Ok i will add shoulders to my workouts i guess. What about waist?

How old are you? I assume you are just starting, right?

[ifly417]

How old are you? I assume you are just starting, right?

I am 17. yes i am just starting. i am really skinny oonly 125 pounds and 6 foot. but i do have good amount of muscle to fat ratio. deff more muscle than fat. but not enough mass over all.

I just want to look bigger, my waist is like a coke bottle, really skinny. So would working out my waist do the trick?

[Greg_Orndorff]

I am 17. yes i am just starting. i am really skinny oonly 125 pounds and 6 foot. but i do have good amount of muscle to fat ratio. deff more muscle than fat. but not enough mass over all.

I just want to look bigger, my waist is like a coke bottle, really skinny. So would working out my waist do the trick?

No, if your waist is thin, that is generally considered a very good thing. A big waist will make you look fat, not "big".

Where are you training? At home? A gym? If at home, what equipment do you have?

[ifly417]

How old are you? I assume you are just starting, right?

No, if your waist is thin, that is generally considered a very good thing. A big waist will make you look fat, not "big".

Where are you training? At home? A gym? If at home, what equipment do you have?

At gym so i am fully loaded with equipments.

[Greg_Orndorff]

At gym so i am fully loaded with equipments.

Monday, Wednesday, Friday, full-body routine.

1. Dumbbell Squats (2 sets of 6 reps)
2. Incline or Flat Bench Press (2 sets of 6 reps)
3. Dumbbell Curls (2 sets of 6 reps)
4. Dumbbell Military Press (2 sets of 6 reps)
5. Bent Over Rows (2 sets of 6 reps)
6. Weighted Sit-Ups (2 sets of 6 reps)


Getting bigger and stronger is all about progressive resistance (doing more reps or adding more weight over weeks, months, and years). You'll want to start with weights where you can *easily* perform 6 reps. The next workout, add 1 rep to each exercise (if you are able to). The workout after that, add 1 more rep to each exercise and so on until you hit 2 sets of 10 reps on all exercises.

Once you hit 2 sets of 10 reps, it's time to add a little amount of weight to each movement and start at 6 reps again. For example, say you start off bench pressing 50 pounds for 6 reps, your bench press workouts should look like this:

Monday: 50 lbs x 6
Wednesday: 50 lbs x 7
Friday: 50 lbs x 8

Monday: 50 lbs x 9
Wednesday: 50 lbs x 10
Friday: 55 lbs x 6

Monday: 55 lbs x 7
Wednesday: 55 lbs x 8
Friday: 55 lbs x 9

See how you are slowly increasing the reps, then the weight? After a few months, your strength will shoot through the roof. Being a beginner, you can easily double your strength and add 15-20 pounds of muscle in 6-8 months of hard work.

Just starting, I personally wouldn't bother with suppleents. Just eat what you are eating now, but add 1 litre of milk per day. You'll gain muscle weight pretty quickly (assuming you don't start doing cardio).

[kman025]

look into vince delmonte no nonsense muscle building or do what the fella above put. He knows his **** it looks like. Make sure to eat at least 3500 clean calories a day

[bryanscle]

Starting Strength and GOMAD, yahoo them and read, there's also plenty of information on this sight for both you should have read about them by now

[conradcrow]

...Calves, Abs, Traps, Shoulders, Forearms, Lowerback? Should i be working them out as much as i work out my main big muscles (lats, chest, quads, bi, tri) or not right now? I am 6"1' and only weigh 125.

yo man I was just like you except i was a little heavier 144 at 6'. and all i can tell you man is you gotta EAT your a hard gainer like me and we need to eat a lot to put on mass. try a weight gainer shake if you cant eat anymore there are some pretty good clean ones out there.

as for you workout if you want to look "big" traps and shoulders are key (they help with the "V" look). also u gotta work calves as you dont want to be known as "chicken legs" thankfully i got rid of that title.

[Destaric]

Monday, Wednesday, Friday, full-body routine.

1. Dumbbell Squats (2 sets of 6 reps)
2. Incline or Flat Bench Press (2 sets of 6 reps)
3. Dumbbell Curls (2 sets of 6 reps)
4. Dumbbell Military Press (2 sets of 6 reps)
5. Bent Over Rows (2 sets of 6 reps)
6. Weighted Sit-Ups (2 sets of 6 reps)


Getting bigger and stronger is all about progressive resistance (doing more reps or adding more weight over weeks, months, and years). You'll want to start with weights where you can *easily* perform 6 reps. The next workout, add 1 rep to each exercise (if you are able to). The workout after that, add 1 more rep to each exercise and so on until you hit 2 sets of 10 reps on all exercises.

Once you hit 2 sets of 10 reps, it's time to add a little amount of weight to each movement and start at 6 reps again. For example, say you start off bench pressing 50 pounds for 6 reps, your bench press workouts should look like this:

Monday: 50 lbs x 6
Wednesday: 50 lbs x 7
Friday: 50 lbs x 8

Monday: 50 lbs x 9
Wednesday: 50 lbs x 10
Friday: 55 lbs x 6

Monday: 55 lbs x 7
Wednesday: 55 lbs x 8
Friday: 55 lbs x 9

See how you are slowly increasing the reps, then the weight? After a few months, your strength will shoot through the roof. Being a beginner, you can easily double your strength and add 15-20 pounds of muscle in 6-8 months of hard work.

Just starting, I personally wouldn't bother with suppleents. Just eat what you are eating now, but add 1 litre of milk per day. You'll gain muscle weight pretty quickly (assuming you don't start doing cardio).

Basically this. If you dont take in enough protein though you might want to consider protein shakes..but eat more then you would usually. Just remember results dont happen overnight..took me 3 years to gain 26 pounds of muscle mass which im proud of :P..first year i was clueless..so its good to be coming here for advice at first..i wish i knew these fullbody routines and stuff at first then going in there blindfolded and overtraining haha.

[BritishSoldier]

Get on Starting Strength and eat LOTS. 4000-5000 calories EVERY DAY. Don't be a pussy and worry about any fat gain as fat is far easier to lose than strength and muscle is to gain.

[Hut*Hut]

Don't concentrate on ANY muscles right now. Concentrate on the squat, the deadlift, bench press, dips, press, chin ups & barbell rows while eating ALLOT of good food. Once you've doubled or tripled your strength in each of those then start worrying about individual muscles if they still concern you.

[joen270]

You should be paying attention to everything

[Hut*Hut]

OK ilfly, you've gotten bombarded by allot of different opinions and info here allot of which seems to contradict each other. In reality there's an underlying unity to it which I'll do you the service of trying to decipher for you.

Greg and conrad are bringing to your attention the importance of shoulders & traps (and neck which everyone seems to overlook) and are right to. For YOU the best way to build the shoulders and neck up is through bench pressing and the best thing for your traps right now is deadlifts, NOT ISOLATION work.

Joen is saying you should pay attention to everything while me and Brit soldier are saying to concentrate on lifts. In reality we're both right and are actually saying the same thing because the big 8 or so lifts right now WORK everything and as a novice you don't yet need anything else.

Brit Soldier has recommended SS and kman has recommended Demonte's program. In reality either will work if you listen to Greg's second post which was the most important in the whole thread and focus on PROGRESSION. There are no magic programs, just the magic of adding weight to the bar.

FWIW, my recommendation would definitely be SS. If you want an example of what it can accomplish take a look at Brit soldiers before and after pictures, especially if yu listen to his advice about food.

[Hut*Hut]

It's amusing to me that every time I take 10 minutes out to actually try to help a guy the post is ignored yet every time I basically say the persons being an twit then give a 2 sentence answer as my next post I usually get perfuse gratitude. This board is a really strange place Im telling you.

[scrappie345]

haha it didnt go completely unnoticed. you just said it all so there wasnt anything else worth saying!

[thouomega]

Monday, Wednesday, Friday, full-body routine.

1. Dumbbell Squats (2 sets of 6 reps)
2. Incline or Flat Bench Press (2 sets of 6 reps)
3. Dumbbell Curls (2 sets of 6 reps)
4. Dumbbell Military Press (2 sets of 6 reps)
5. Bent Over Rows (2 sets of 6 reps)
6. Weighted Sit-Ups (2 sets of 6 reps)


Getting bigger and stronger is all about progressive resistance (doing more reps or adding more weight over weeks, months, and years). You'll want to start with weights where you can *easily* perform 6 reps. The next workout, add 1 rep to each exercise (if you are able to). The workout after that, add 1 more rep to each exercise and so on until you hit 2 sets of 10 reps on all exercises.

Once you hit 2 sets of 10 reps, it's time to add a little amount of weight to each movement and start at 6 reps again. For example, say you start off bench pressing 50 pounds for 6 reps, your bench press workouts should look like this:

Monday: 50 lbs x 6
Wednesday: 50 lbs x 7
Friday: 50 lbs x 8

Monday: 50 lbs x 9
Wednesday: 50 lbs x 10
Friday: 55 lbs x 6

Monday: 55 lbs x 7
Wednesday: 55 lbs x 8
Friday: 55 lbs x 9

See how you are slowly increasing the reps, then the weight? After a few months, your strength will shoot through the roof. Being a beginner, you can easily double your strength and add 15-20 pounds of muscle in 6-8 months of hard work.

Just starting, I personally wouldn't bother with suppleents. Just eat what you are eating now, but add 1 litre of milk per day. You'll gain muscle weight pretty quickly (assuming you don't start doing cardio).

Don't listen to this ignorant man. I'm 6'4 and 17. Like you, I started small. But now I weigh 230. Eat six meals/protein shakes a day. Your scrawny self is 125. U want you eating 250g of protein a day. Divide that evenly into your meals. Eat about 200g carbos and calories equal to 22 times your body weight. Go to the thread "why nobody is critiquing your routine and go to madcows 5x5. You will do this program. You seem like a noon so start with 3 sets
Of 5. When you can do 5 reps for all three sets, add 5 pounds to your lift.


It's not magic, and if you walk the path this site pretty much runs your face in, it's not hard.

I know what I'm talking about. I'm taller than you and if I can do it so can you.

[BritishSoldier]

As good as the 5x5 program is i'd definitely recommend Starting Strength first.

[thouomega]

As good as the 5x5 program is i'd definitely recommend Starting Strength first.

He wants mass and size not strength

[BritishSoldier]

Do you even know what Starting Strength is?

[mrclemsonu]

When I started I was 5' 10" 133 lbs.

Eat as much as you can. Above poster said 3500 clean calories... this is a good amount. Remember FOOD calories, not sodas, candy, vica versa.

[xXDeadmanXx]

Do you even know what Starting Strength is?

x2

Starting Strength will give him a very good foundation.

[patrickcams]

he will benefit much more with starting strength than anything else, read all of it and memorize it, diet and all

[Hut*Hut]

He wants mass and size not strength

*sigh*