Starting bulk

[eatmore]

Im skinny. Want to bulk up. I have done a fair bit of research about diet and training. I understand I have to eat huge, lift big and sleep.

65 kg

177cm

Would like some advice please.

Have just joined up at a gym. I have a crappy home gym where for the last few months I have been easing my muscles into doing weights so when I start at the gym I don't have to waste any time getting into it.

I mainly want to do :

squats

deadlifts

benchpress

military press

and then some bi/tri work.

I want to do squats and deadlifts because they are compound exercises.

What I don't understand is how many times I should be going to the gym a week (I want to go about 4 times), and am I able to do these same exercises each time I go? Are there any exercises that I missed and maybe I should be doing? I want to bulk as fast as possible I guess, but in the correct way.

Could someone advise me of a training plan that would suit what I want to be doing, with those exercises (If they are good choices ? )

Thanks.

[HumanPerformance]

Hi eatmore, when you were training at home what sort of program were you following? Were you training four times a week , and doing the exercises listed each time? If you could list exactly what you were doing before it will be easier for people to advise you, this is because when designing a program it is not only about what you should do, but more importantly what you have been doing and how your particular bodytype responded to it. So tell us sets reps frequency ect,also did you get sore the next day from these workouts? Did you put on any muscle from it?

Also would you say you are fairly lean (can you see your abs at all?).

Also what sort of job do you do?Is it it labour intensive? Or do you sit at a desk all day? Your age? Other sports you have done over the years and any training you did that was related to that sport would be helpfull as well.

[eatmore]

Nah I wasn't training four times a week, I wasn't really training at all. I was just doing a few weights every now and then (mainly those exercises I listed.) I was a bit sore but nothing major.

Over the last 2 weeks, I have trialed at the gym 3 times where I was sorting out what weight I should be doing each exercise.. I got quite sore especially from the squats. I think I was doing

Squats 3x8 50kg

Bench Press 3x8 40kg

Military Press 3x8 25kg

Deadlift 3x8 40kg

I was just testing out what I thought would be my routine at the gym.

Yes im fairly lean.. use to be able to see my abs bout a month ago but now since I have been eating more, you can't see them as much. Im still skinny though.

Im 18, student

Only play casual touch, skiing and sport like that, nothing serious where I am training for it.

Student so im pretty lazy, I have a job were I work a couple of nights a week (monday tues) and its bit of labour (moving a good 900 bag of 20kg potato each night) but it's not really a problem.

[HumanPerformance]

Thats a good solid base of exercises you have got, can you do pull ups (palms facing away from you wide grip) how many can you do?

[Nand0]

You sound alot like me last year. Started of in friends home gym, moved to a gym only dif was, i was 66 or 67 kg lol.

I started going to a real gym (not friends crappy one). stalked this website a bit before joining(recent) sort of wasted basically a half a year, moved up to 70kgs started to get more into it got to 73 kgs then started to train alot harder im now 80 kgs

I use to eat very baddly up until 73kgs lucky i had a fast metablism rate so all the food i burned of pretty quickly. So my fat percentage never really changed.

Since i found this website i changed my diet alot went from 4 HUUUGE meals to 6-7 small meals, ate alot good foods not crappy processed foods. Or mc d's etc.

Im still very new but i suggest u ask the gym ur now at for a workout and get the people on here to tune it up for you a bit

Supplements are alright i've been told its basically what you eat is what you'll look like. Good foods will always be better than supplements. e.g lean meats, healthy fats etc.

Im making gains just eating good food, and cheap crappy protein shakes from supermarket( can't afford protein powder atm)

So yer... i suggest (im new remember)

1 day training 1 day cardio 1 day training 1 day carido so you end up with 4 days training 3 days cardio

Eat 5-7 small medium meals a day high in protein and vitamins good fats etc

Split your workout for 4 days average 45 mins to 60 each time Try not to skip workouts.

I've seen some good fast gains just following what i've told you, currently 80kgs aiming for 85 by end of year or more my BFP is lowering each month as well.

Oh and you can always make time. I have part time work 3-4 days a week uni 3 days a week, still make time for gf and mates.

Good Luck:D

[rimma]

I don't know too much about this...but I would say if you're naturally skinny (your stats are the same as mine) then don't bother with cardio.

Also the bodybuilding resource tab has a three day push/pull/legs split which may be a good starting point?