wok out for skinny people

[kelghazaly1]

hi i am 22 yo male i have body like teens
i am 181 and weights 60 kilos

i eat A LOOOOOOT sometimes healthy food some times just junk and snacks

i play tennis 4 times per week minimum each time is minimum 2 hours from next month it is going to be at least 3 hours

i need to build up my body with muscles i look very skinny and i feel week in the court

some people that the gym will affect my tennis negatively but i just need to look better i need some muscles

i will start in a gym in 3 days so i wanted to search everything there is to know exactly what is my plan
first thing i think am going with a full body routine right now

also i like high rep low weight more i feel it gives me more volume thats for me please help

so any suggestion guys??

[Luca2]

Read the stickies. For example, the AllPros beginners' program.

http://forum.bodybuilding.com/showth...hp?t=160947761.

Or check out this website:

http://www.aworkoutroutine.com/

Also, you don't sound like you know too much about nutrition, so I suggest you check out the nutrition forum.

[connorpat1995]

Check the link in my Sig for the basics, the links provided there and the stickies should answer any questions you have after that

[kelghazaly1]

Check the link in my Sig for the basics, the links provided there and the stickies should answer any questions you have after that

ok but one thing i did not understand sorry for my bad english the set and rep i should do 3 set of 5 reps right??

also 5 rep is very low so i adjust so that i fail at the 5th one?

[Voxmusculus]

Lift heavy, eat right.

Pick a program (e.g., All Pro's), do it right for a few cycles, and ensure that you are getting adequate protein.

That's all there is to it.

[kelghazaly1]

Lift heavy, eat right.

Pick a program (e.g., All Pro's), do it right for a few cycles, and ensure that you are getting adequate protein.

That's all there is to it.

and again wtf is heavy day medium day and light day i do not understand this am too stupid for this ****

each week do i increase weight or only increase the rep by one

also for example all of them last rep i have to fail?

last thing for example if i use 20 kg in my heavy day then i use 18 in my medium and 16 in my light day??!

[SuffolkPunch]

Fill your wok with meat, vegetables and noodles, fry to perfection in plenty of oil. Eat up. Repeat. Lift. Eat sleep repeat -> no longer skinny.

[connorpat1995]

If you run a 3x5 program:
3 sets, 5 reps. start at a weight light enough that you can do 5 reps without risk of failure, one that you will fail of the 10th rep is ideal. The weight will increase very quickly and soon you will approach failure at 5 reps if you start light

If you run allpro:
start with your 10 rep max, you will need to test and calculate this. You should not be at/near failure for the first 2-3 weeks
"Monday" heavy 100%
"Wednesday" medium 90%
"Friday" light 80%
next week add 1 rep until you hit 12 reps. then add 10% to the weight on the bar and go back to 8 reps
your 20-18-16KG example is correct. Again you won't be near failure for the first 2-3 weeks and you should never be at failure on your medium or light days

[kelghazaly1]

If you run a 3x5 program:
3 sets, 5 reps. start at a weight light enough that you can do 5 reps without risk of failure, one that you will fail of the 10th rep is ideal. The weight will increase very quickly and soon you will approach failure at 5 reps if you start light

If you run allpro:
start with your 10 rep max, you will need to test and calculate this. You should not be at/near failure for the first 2-3 weeks
"Monday" heavy 100%
"Wednesday" medium 90%
"Friday" light 80%
next week add 1 rep until you hit 12 reps. then add 10% to the weight on the bar and go back to 8 reps
your 20-18-16KG example is correct. Again you won't be near failure for the first 2-3 weeks and you should never be at failure on your medium or light days

thx man that was helpful
do you have which one is more suited to me??

[connorpat1995]

thx man that was helpful
do you have which one is more suited to me??

I'm a believer in form following function, so I'm biased to suggest fierce 5 for the added strength gains
they'll both get you to the same place, but here are a few up sides to each program:

Allpro:
-fast workout time
-easy progression you can keep up with without gaining much weight
-big sticky thread with others running the program for questions/concerns/advice

Fierce 5:
-fast progression for athletic performance
-big community in the "workout journals" section to help if you make a log
-varied workouts don't get boring

[Voxmusculus]

and again wtf is heavy day medium day and light day i do not understand this am too stupid for this ****

each week do i increase weight or only increase the rep by one

also for example all of them last rep i have to fail?

last thing for example if i use 20 kg in my heavy day then i use 18 in my medium and 16 in my light day??!

There's a thread that explains All Pro's in detail.