Routine to gain muscle weight for skinny guy?

[lessorequal]

Hey, so the title pretty much says it all.

I’m 17 years old, 5’6’ and around 50kg (I most likely won’t grow anymore) and I’d like to get in shape this year.

I’m looking to start going to the gym — however, I have zero idea about what to expect and what equipment to start with. What would you recommend? How often should I go to the gym and what kind of routine do you think would fit me? I can easily do ~30 push-ups and 10 pull-ups, if that gives you any insight, but I guess that’s mostly because of my weight.

I don’t eat a lot (no food disorders, just kind of low maintenance), so if anyone could recommend me some diet, I’d also really appreciate it.

Thanks for any recommendations!

[cmacken]

Welcome!

Here is a great program to start with:

https://forum.bodybuilding.com/showt...hp?t=159678631

If you want to put on weight, you need to eat more, no way around it, there or no tricks or shortcuts. Skinny guys get bigger when they increase their calories.

Don't worry about counting calories or anything like that at your age, just eat a bit more at every meal than you do now. Weight yourself again in a couple of weeks and if you haven't put on weight, increase the amount you eat at each meal again.

[Luca2]

With regard to nutrition, at your age and weight I'd try to be as relaxed as possible while meeting your desired goal of gaining weight. Besides, recommending a "diet" is something we don't do even for older lifters, as it's much better to learn to count macros/calories and structure your own daily meals.

Quite simply, just eating more than you are eating now will be enough to achieve your goal of gaining weight. Try to have mostly whole foods and lots of protein, but you shouldn't be afraid at all of getting some (or even a lot!) of your calories from "dirty" foods (cheeseburgers are your friends, seriously). Try and shoot for 1 kg of added bodyweight per month and you shouldn't gain too much fat.

Here are a few routines for you to pick from:

GreySkull LP
http://www.powerliftingtowin.com/greyskull-lp/

Viking’s
https://forum.bodybuilding.com/showt...hp?t=172565211

Candito's
http://www.canditotraininghq.com/free-programs/

Fierce 5
http://forum.bodybuilding.com/showth...hp?t=162916931

GZPLC
https://forum.bodybuilding.com/showt...hp?t=174476351

Towerbrah's
http://forum.bodybuilding.com/showth...hp?t=166807431

Stronglifts
http://stronglifts.com/5x5/

Starting Strength
https://forum.bodybuilding.com/showt...hp?t=158406513

Allpro's
http://forum.bodybuilding.com/showth...hp?t=160947761

Powerlifting to Win
http://www.powerliftingtowin.com/programmingtowin/

Beginner’s Powerbuilding
https://forum.bodybuilding.com/showt...hp?t=169993933

Phrak’s GSLP
https://www.reddit.com/r/Fitness/wiki/phraks-gslp

[getbigordie18]

Everyone but some good recommendations out. Also the only thing I can add in is to pace yourself as muscle takes time to grow. Dont get discouraged if it takes 1-5 years to reach your fitness goals or even longer. Good luck and dont quit.

[DOMSPOWER]

How the hell can you expect to gain muscle if you don't believe that you can gain weight?

[lessorequal]

Thanks everyone! Really appreciate it. I’ll check out those routines and eat more. So, I guess I shouldn’t be worried about junk food every now and then to gain weight if I work out at the same time?

[ironwill2008]

Thanks everyone! Really appreciate it. I’ll check out those routines and eat more. So, I guess I shouldn’t be worried about junk food every now and then to gain weight if I work out at the same time?

At 5'6" and only 110 pounds, what you consider "junk food" just might be your best friend.

[EctoAesthetix]

At 5'6" and only 110 pounds, what you consider "junk food" just might be your best friend.

Agreed, make sure you're hitting your calorie surplus and macros. Don't worry so much about eating "clean", fast food can actually make it a lot easier to get enough calories especially as a skinny guy.

[TheGymJim]

At 5'6" and only 110 pounds, what you consider "junk food" just might be your best friend.

This.

[daudi81]

Pick a good novice program from the forum. I recommend fierce 5 novice.

And for the love of.....EAT MORE FOOD.

[rparamount]

Hey, so the title pretty much says it all.

I’m 17 years old, 5’6’ and around 50kg (I most likely won’t grow anymore) and I’d like to get in shape this year.

I’m looking to start going to the gym — however, I have zero idea about what to expect and what equipment to start with. What would you recommend? How often should I go to the gym and what kind of routine do you think would fit me? I can easily do ~30 push-ups and 10 pull-ups, if that gives you any insight, but I guess that’s mostly because of my weight.

I don’t eat a lot (no food disorders, just kind of low maintenance), so if anyone could recommend me some diet, I’d also really appreciate it.

Thanks for any recommendations!

Hi everyone, first time poster here, but I have been happily reading and learning from everyone's great posts over the years. To the OP, I'm 44 years old, 6'0' tall and 180 lbs right now but I used to be only 160 lbs. I went through various programs such as Stronglifts and Greyskull and at the end of the day I really liked Greyskull. I started lifting to get stronger, as I just felt weak. Other than my initial noob gains, I didn't really progress. What changed it for me was nutrition and correct diet, which I learned from reading these forums.

I am definitely stronger now, and put on some weight (in the right places), but I feel so much healthier. I currently do Greyskull as my program for the past 1 year. You can lift all you want, but if you don't have the right nutrition then it won't help. As an aside, I suffer from asthma, which made it challenging to lift at the beginning a few years back, but powerlifting has helped my breathing. I don't use my inhaler as much anymore as I find my breathing is much more efficient. My 2 cents.

-RP