The Journey of the Skinnies

[Willnotquit]

I can't seem to put on weight, I am 115 right now at 23, 5'4-5'5.

I want to get to 130 as quick as possible, and this Chron's things kills all my gains, I'll have phases where 2 weeks where I can just eat all I want, than something happens and my appetite dies and I lose weight.

So, someone my size, should I just start eating whatever and not count? Just eat a lot? Fast Food or whatever?

And my program is too intense, I find myself gassed and weak on ICF 5X5.

I can't find a routine I enjoy nor am I gaining weight, everything seems so bleak.

At my height what weight is good?

[y0lked]

wow y0lked, that is some transformation! can I ask you what workout you worked with most of the time?

Thanks brah, Ive used a TON of different training routines. But right now I am focusing on MMC and exhausting the muscle im trying to work and not worrying about the weight im lifting. For a while I have been ego lifting and its caught up with me. My advice, train in the 10-12 rep range and focus on slow controlled reps and perfect form. Once you get good at controlling the weight and exhausting the muscle, start working down towards lower reps such as 6-8 and use the same technique yet with a little more weight. Then focus on progression there. I have certainly got caught up in "just add weight to the bar" that everyone prescribes on forums. But in reality you need to be able to hit the muscle correctly to grow and use the exercise as a tool.

dang bruh (y0lked) sic transformation!

Thanks man, I wasnt looking for complements, just trying to spark some motivation before summer hits.

I can't seem to put on weight, I am 115 right now at 23, 5'4-5'5.

I want to get to 130 as quick as possible, and this Chron's things kills all my gains, I'll have phases where 2 weeks where I can just eat all I want, than something happens and my appetite dies and I lose weight.

So, someone my size, should I just start eating whatever and not count? Just eat a lot? Fast Food or whatever?

And my program is too intense, I find myself gassed and weak on ICF 5X5.

I can't find a routine I enjoy nor am I gaining weight, everything seems so bleak.

At my height what weight is good?

First, you need some consistency with your diet. By being radical you arent learning how your body functions. So fix that and log what foods you can eat, and what foods you cant. Then, plan your meals around the foods you find to work. Second: forget 5x5 icf. Im gonna show you how to build your own routine, all you gotta do is throw in the exercises you like. You just need to know the differences between an isolation exercise and a compound exercise. Also, put together whatever split you want and group your bodyparts however you want with this info:

Focus on volume, not intensity: ie focus on lots of perfect reps and not how much weight your lifting. Naturally you will get stronger and you can add weight appropriately just not the main goal. This also means you are not doing ANY set to failure. That is KEY! Alright, here we go.

Large Muscle Groups (back, chest, legs): 17-20 sets
Warm up: isolation machine 3 sets of 12-15 reps slow and controlled squeeze
isolation free weight 5-6 sets of 12 reps
Big compound movement 3 warm up sets of 12 reps, then 3 sets of 10
Isolation movement cables 4-5 sets of 12 reps

Small Muscle Groups (arms, delts, traps. calves): 12-16 sets
Warm up: isolation machine 3 sets of 12-15 reps slow and controlled squeeze
isolation free weight 4 sets of 12 reps
Compound movement 2 warm up sets of 12 reps, then 3 sets of 10
Isolation movement cables 3-4 sets of 12 reps

If you choose this type of workout remember to keep it light and focus in on form. Never take a set to failure, and always make sure you are targeting the correct muscle. Your body will take a few weeks to adapt to this style of workout which will illicit alot of growth and conditioning. Then as you get better at higher volume you can get more out of your workouts and wont be soo "drained"

[Willnotquit]

Thanks brah, Ive used a TON of different training routines. But right now I am focusing on MMC and exhausting the muscle im trying to work and not worrying about the weight im lifting. For a while I have been ego lifting and its caught up with me. My advice, train in the 10-12 rep range and focus on slow controlled reps and perfect form. Once you get good at controlling the weight and exhausting the muscle, start working down towards lower reps such as 6-8 and use the same technique yet with a little more weight. Then focus on progression there. I have certainly got caught up in "just add weight to the bar" that everyone prescribes on forums. But in reality you need to be able to hit the muscle correctly to grow and use the exercise as a tool.

Thanks man, I wasnt looking for complements, just trying to spark some motivation before summer hits.


First, you need some consistency with your diet. By being radical you arent learning how your body functions. So fix that and log what foods you can eat, and what foods you cant. Then, plan your meals around the foods you find to work. Second: forget 5x5 icf. Im gonna show you how to build your own routine, all you gotta do is throw in the exercises you like. You just need to know the differences between an isolation exercise and a compound exercise. Also, put together whatever split you want and group your bodyparts however you want with this info:

Focus on volume, not intensity: ie focus on lots of perfect reps and not how much weight your lifting. Naturally you will get stronger and you can add weight appropriately just not the main goal. This also means you are not doing ANY set to failure. That is KEY! Alright, here we go.

Large Muscle Groups (back, chest, legs): 17-20 sets
Warm up: isolation machine 3 sets of 12-15 reps slow and controlled squeeze
isolation free weight 5-6 sets of 12 reps
Big compound movement 3 warm up sets of 12 reps, then 3 sets of 10
Isolation movement cables 4-5 sets of 12 reps

Small Muscle Groups (arms, delts, traps. calves): 12-16 sets
Warm up: isolation machine 3 sets of 12-15 reps slow and controlled squeeze
isolation free weight 4 sets of 12 reps
Compound movement 2 warm up sets of 12 reps, then 3 sets of 10
Isolation movement cables 3-4 sets of 12 reps

If you choose this type of workout remember to keep it light and focus in on form. Never take a set to failure, and always make sure you are targeting the correct muscle. Your body will take a few weeks to adapt to this style of workout which will illicit alot of growth and conditioning. Then as you get better at higher volume you can get more out of your workouts and wont be soo "drained"

This still sort of confuses me. 17 sets is a lot for one exercise. Like what do I pick?

I'm not following so I'll list the things I like so far. I like Squats, Bench, Leg Press, Shrugs, V-Bar Tri Cep thing, The Sitdown Machine where you pull to do your back and same thing for shoulder.

I feel like with OHP and Barbell Row don't get me sore.

[y0lked]

This still sort of confuses me. 17 sets is a lot for one exercise. Like what do I pick?

I'm not following so I'll list the things I like so far. I like Squats, Bench, Leg Press, Shrugs, V-Bar Tri Cep thing, The Sitdown Machine where you pull to do your back and same thing for shoulder.

I feel like with OHP and Barbell Row don't get me sore.

17 sets for the total muscle grooup. Learn some more exercises and then come back and put together your routine that follows the outline and ill help you.

[Willnotquit]

17 sets for the total muscle grooup. Learn some more exercises and then come back and put together your routine that follows the outline and ill help you.

I'll give it a shot based on memory, I been going to the gym long enough to know what the machines are, but just having a trouble understanding what you mean by certain things, so here's how I see it.

Large Muscle Groups (back, chest, legs): 17-20 sets [Squats, Leg Press, Bench, Dumbbell Flys/Press, Lat Pull Down, Cable Row, Dumbbell Row, Deadlifts, Rope Push Downs)
Warm up: isolation machine 3 sets of 12-15 reps slow and controlled squeeze
isolation free weight 5-6 sets of 12 reps
Big compound movement 3 warm up sets of 12 reps, then 3 sets of 10
Isolation movement cables 4-5 sets of 12 reps

Small Muscle Groups (arms, delts, traps. calves): 12-16 sets (Don't know what to do here)
Warm up: isolation machine 3 sets of 12-15 reps slow and controlled squeeze
isolation free weight 4 sets of 12 reps
Compound movement 2 warm up sets of 12 reps, then 3 sets of 10
Isolation movement cables 3-4 sets of 12 reps

Oh and how much should the rest be?

[y0lked]

I'll give it a shot based on memory, I been going to the gym long enough to know what the machines are, but just having a trouble understanding what you mean by certain things, so here's how I see it.

Large Muscle Groups (back, chest, legs): 17-20 sets [Squats, Leg Press, Bench, Dumbbell Flys/Press, Lat Pull Down, Cable Row, Dumbbell Row, Deadlifts, Rope Push Downs)
Warm up: isolation machine 3 sets of 12-15 reps slow and controlled squeeze
isolation free weight 5-6 sets of 12 reps
Big compound movement 3 warm up sets of 12 reps, then 3 sets of 10
Isolation movement cables 4-5 sets of 12 reps

Small Muscle Groups (arms, delts, traps. calves): 12-16 sets (Don't know what to do here)
Warm up: isolation machine 3 sets of 12-15 reps slow and controlled squeeze
isolation free weight 4 sets of 12 reps
Compound movement 2 warm up sets of 12 reps, then 3 sets of 10
Isolation movement cables

Oh and how much should the rest be?

Here let me help:

Leg day:
Warm up: Hack squat 3 sets of 12-15 reps slow and controlled squeeze
Dumbbell SLDL 5-6 sets of 12 reps
Front Squat 3 warm up sets of 12 reps, then 3 sets of 10
Leg extensions 4-5 sets of 12 reps

Calves: Will drop to 2-3 exercises due to varying ways to target calves
Standing Calf raises 5 sets of 12-15 reps slow and controlled squeeze
Seated Calf Raises 4-5 sets of 12 reps

60-90 seconds or ready to go whatever comes first.

[y0lked]

Guys, one of the easiest ways to start packing on the mass is something everyone of you can do.

1) drink sugars during your workout, I put 2 scoops gatorade powder in my water and = 44g carbs which i drink while i workout, great pumps, great endurance and more anabolic during and post workout
2) drink whey protein while you workout, 24-40g protein will help spare muscle breakdown and allow for greater workout recovery. Then go home and have a meal instead of another whey shake

[Willnotquit]

Guys, one of the easiest ways to start packing on the mass is something everyone of you can do.

1) drink sugars during your workout, I put 2 scoops gatorade powder in my water and = 44g carbs which i drink while i workout, great pumps, great endurance and more anabolic during and post workout
2) drink whey protein while you workout, 24-40g protein will help spare muscle breakdown and allow for greater workout recovery. Then go home and have a meal instead of another whey shake

Thanks, I've noticed that when I have proper bowls my appetite is big. Guess I should eat more fiber or something.

Isn't that what a prework out is for? How is C4?

Day 1: Chest/Triceps.

Bench: 3 x 8-12
Dumbbell Flys/Press: 3 x 8-12
V-Rope Pulldown: 3 x 8-12

Back/Biceps
Dumbell Row: 3x8-12
Barbell Row: 3x8-12
Cable Row: 3x8-12
Lat Pull Down: 3x8-12
Dumbbell Curls: 3x8-12
Preacher Curls: 3x8-12

Shoulders: OHP, Shoulder Shrugs

Leg: Squat, Leg Press, Calf Raises.

Hows this?

[y0lked]

Pre workouts almost ALWAYS have <5 calories. Include a periworkout drink of simple sugars and protein.


^^ Your not getting the point man.

[Willnotquit]

Pre workouts almost ALWAYS have <5 calories. Include a periworkout drink of simple sugars and protein.


^^ Your not getting the point man.

I don't know what I'm not getting, Lol. That's why I said I'm confused.

[leanguy09]

Guys, one of the easiest ways to start packing on the mass is something everyone of you can do.

1) drink sugars during your workout, I put 2 scoops gatorade powder in my water and = 44g carbs which i drink while i workout, great pumps, great endurance and more anabolic during and post workout
2) drink whey protein while you workout, 24-40g protein will help spare muscle breakdown and allow for greater workout recovery. Then go home and have a meal instead of another whey shake

HHMMMM....this makes sense! will start doing it bruh!

[Branningswag]

I'm 6'3 and skinny, pluck this , I'm going in

Srs

[y0lked]

I'm 6'3 and skinny, pluck this , I'm going in

Srs

Hit minimum 1g per lb on body weight in protein
1/2 body weight in Grams of Fat
and as many carbs as possible, minimum 2g per pound


oh and lift 4-5 days per week without overtraining, thatttt should send you in the right direction

[Willnotquit]

Time to get serious, too much messing around, too much depression has caused me to relapse a lot. Chron's also has an effect on my moods, I bought Almond Milk today, and I'm going to try to avoid dairy, I can tolerate Greek Yogurt though, just milk makes me sorta upset.

Ordering a scale, pre-workout, and making a diet plan that adds to 3000 calories hopefully.

[redmond3]

dam been a longggg time,


dropping off some motivation for everyone

follow if you like

check the transformation / on my ig page



http://web.stagram.com/p/70348890990...fS6VmdRuxrx.30

[Dermbet]

Hey all, just thought I'd pop in and say hi to all the other skinnies in here.

Hi mate.

What's your goals? what are you looking to achieve and plans??/

[PakkAttackk]

Hey, just checking back in. Well I just completed my first week at the gym, going 3 times a week, sometimes 4, it all depends. I've actually gained 5lbs since last time! At 125. It may not seem like much but to me, it's good progress.
Next week is actually when I start lifting seriously, this week was to get comfortable with everything, I'll be drinking that Optimum Serious Mass weight gainer that I talked about before so hopefully that helps too.
One thing I need help with is the exercises. I'm going Monday/Wednesday/Friday & sometimes a weekend day. Monday is chest/upperbody, Wednesday is legs & Friday is biceps/triceps. Is that ok? Also what type of exercises do you guys recommend? Keep in mind, I'm just trying to get to 145-150lbs right now.

[hellyvin]

hey guys. i'm so glad i found this thread its put me in the right direction. I'm 5'9" and started at 136 lbs. 2 months later I'm at 150 lbs. I found I made some really good gains in my upper body but I seem to also gain a lot in the mid section. I should note I had bad eating habits so I did have a small belly before I started doing this bulking. Should i eat less carbs and start doing cardio to stop the weight gain around the waist? Any help is appreciated. Thanks!

[y0lked]

hey guys. i'm so glad i found this thread its put me in the right direction. I'm 5'9" and started at 136 lbs. 2 months later I'm at 150 lbs. I found I made some really good gains in my upper body but I seem to also gain a lot in the mid section. I should note I had bad eating habits so I did have a small belly before I started doing this bulking. Should i eat less carbs and start doing cardio to stop the weight gain around the waist? Any help is appreciated. Thanks!

Dont limit your carbs. You can reduce the belly fat and still gain muscle by cleaning up your eating habits and limiting your cheat meals to once a week. Also during your assistance work (i.e. not squats, deadlifts, bench, or press) you can drop your rest to 60 seconds between sets and get your heart rate up and burn a little more calories during your workout.

If you want to do cardio stick with High Intensity work like sprints, car pushes, sled pulls, sled pushes, burpes etc.

[DanLimitless]

One of my transformation pics.

Put on about 20-25lbs

[ChrisJ2877]

Hi mate.

What's your goals? what are you looking to achieve and plans??/

Always of slim build. But standing at near 6ft makes me look like ive starved myself for years. I decided to take the bull by the horns and get fit and healthy and put on some mass.

Due to a serious illness with my youngest daughter i decided to do Tough Mudder for the charity that helps the hospital she was in. So i weighed myself in december and i was 136lbs. Today i weigh 151.8lbs so im heading in the right direction.

Im doing the "Fierce 5" Novice Routine just now which seems to be going really well. But when i get to the gym i always feel like is that all the exercises it is and i feel like i could do more.

This picture was taken today. It might not show much but i see a difference in my size. Happy to be heading in the right direction.

Any advice would be really helpful

[y0lked]

One of my transformation pics.

Put on about 20-25lbs

GJDM lookin lean

Always of slim build. But standing at near 6ft makes me look like ive starved myself for years. I decided to take the bull by the horns and get fit and healthy and put on some mass.

Due to a serious illness with my youngest daughter i decided to do Tough Mudder for the charity that helps the hospital she was in. So i weighed myself in december and i was 136lbs. Today i weigh 151.8lbs so im heading in the right direction.

Im doing the "Fierce 5" Novice Routine just now which seems to be going really well. But when i get to the gym i always feel like is that all the exercises it is and i feel like i could do more.

This picture was taken today. It might not show much but i see a difference in my size. Happy to be heading in the right direction.

Any advice would be really helpful

Hope your daughter gets better! Post up your routine. If you feel like you can do more you probably aren't getting the most out of each and every set that you should.

[PakkAttackk]

Hey y0lked, could you help me out a bit man? See my last post on here, same page. Thanks dude.

[y0lked]

Hey, just checking back in. Well I just completed my first week at the gym, going 3 times a week, sometimes 4, it all depends. I've actually gained 5lbs since last time! At 125. It may not seem like much but to me, it's good progress.
Next week is actually when I start lifting seriously, this week was to get comfortable with everything, I'll be drinking that Optimum Serious Mass weight gainer that I talked about before so hopefully that helps too.
One thing I need help with is the exercises. I'm going Monday/Wednesday/Friday & sometimes a weekend day. Monday is chest/upperbody, Wednesday is legs & Friday is biceps/triceps. Is that ok? Also what type of exercises do you guys recommend? Keep in mind, I'm just trying to get to 145-150lbs right now.

I always advocate high reps and lots of volume with low weight for beginners. It will teach you how to use the correct muscles and allow you to hammer in quality form.

You can start with this workout and then every 4 weeks drop the reps down by 5 till you get to 10

http://www.muscleandstrength.com/wor...ting-plan.html

[timk81]

Would you really have a beginner doing dips, deadlifts or even barbell squats in week 1? Even more so when you're not there to supervise?

[y0lked]

Would you really have a beginner doing dips, deadlifts or even barbell squats in week 1? Even more so when you're not there to supervise?

Yea that is perfectly fine. The weight is super low, learning will take place.

[timk81]

Have you had clients do it before?

[y0lked]

Have you had clients do it before?

Yes I have coached many beginners who havent even picked up a weight before they came to me. As a beginner you arent going to get hurt unless you try to attempt weight that is severly too heavy (talking 50+% over 1rm). Even chitty form with 5x5 will take time to provoke in injury.

See what usually happens with high reps (15+) is that fatigue will set in before a muscular failure will. In a squat and deadlift if you do not learn how to use the primary mover such as quads or posterior chain, the accessory movers will fatigue much much quicker. This will tire a person at say rep 8 or 9. However, when they attempt the remaining reps they will be forces to engage the primary mover which will naturally put them in a better position for the lift.

i.e. squatter gets through 8 or 9 reps with bad hip position and the posterior chain fatigues. They will naturally compensate by widening the knees and recruiting more quadriceps. The biggest fault with beginner training is going heavy not exercise selection (granted the athlete does not have any medical limitations).

With high reps, trial and error can be done and will lead to greater long term success. This is all conditional that the athlete will actually take the time to learn the absolute basics of exercise movements. You dont need 100% perfect form before you can squat an empty barbell for 20 reps.

watch this guy, apparently hes never squatted before. His form isnt bad (except the depth of course)

If you can watch a 2:00 youtube video and spend a few workouts consciously working on doing what the video says then you can start squatting immediately. I would hope anyone on a forum could atleast take this step in learning how to workout

[timk81]

I've just qualified and we were shown a very different way to introduce clients (starting with machines and gradually moving to free weights) so I was surprised by your recommendation. Having read your explanation I will shut my mouth and read your future posts and maybe learn a thing or two.

[zorbak962]

Haven't updated in a while.

Started with a new routine about a month ago. can´t post links yet haha. search jay barton, amateur bodybuilder of the week. KILLER workout, it kills me (in the best sense of the term) and I've been making good gains (:

also started eating pop tarts post-workout. seen a lot of good sources saying it helps, as crazy as it may sound. haven't done it long enough to say anything, will do in a few weeks or so. stay motivated