Good workout regimen and supplements?

[ximhkx]

I'm 5'8 and really skinny - 135 lbs and I want to bulk up, nothing hardcore, just like 10-15 pounds and I want build muscle. Any tips on good workout regiment and what supplements should I be looking at?

 

[Maleficus]

new lifter -> starting strength -> http://forum.bodybuilding.com/showthread.php?t=998224

supplements, don't bother until you have your nutrition down and your routine steady, then you can move on to basic protein supplementation and what not, at 135 lbs, getting 1.5-2 grams of protein per lb of bodyweight should be a cakewalk.

 

[KoolDrew]

Follow the Starting Strength routine and eat, eat, eat. A lot. You can't gain weight if you're not consuming more calories than you expend in a day. If you want weight gain to be mostly muscle, protein would be very important as well. Aim for ~200g of protein a day. If you need to drink protein shakes to get that much protein, then do so. If you're not gaining weight, up calories.

 

[onlyCOpunk]

Get a personal trainer, or take a weightlifting class. It's better to learn good form from the beginning then hurt yourself later.

 

[SociallyChallenged]

Originally posted by: onlyCOpunk
Get a personal trainer, or take a weightlifting class. It's better to learn good form from the beginning then hurt yourself later.

The problem with personal trainers is that A LOT of them don't know what they're doing nowadays. Many rely on machine-work and don't teach correct form or ROM. The weightlifting class may be a good idea, however I've never been involved in one. What you can do to perfect your form is use the SS form guides and strive towards it. Then, record yourself, and ask for a critique at a reputable fitness forum(s). This should be a good start.

Also, I was 135-140 and 5'8" for a long time. In December of last year, I decided to bulk up. I now weigh 156ish. You can do it. It just takes time, exercise, and DIET. Eat a lot, make sure you get some good lean proteins and try not to get fat

 

[brikis98]

Just to confirm what others have recommended:

1. Rippetoe Starting Strength. Stick to it exactly and your muscles will grow.
2. Calculate how many calories you burn per day (there are many calculators online) and make sure your diet takes in a good percentage more. You cannot gain weight without a calorie surplus.
3. Consume 1-1.5g of protein per pound of body weight (in your case, 135-200g) per day. This can be done by eating lots of lean meats (chicken, turkey, tuna, salmon), nuts, milk products, eggs, beans etc.
4. Eat plenty of fruits and veggies to make sure you're getting your vitamins.
5. If you follow steps 1-3, you really won't need much in the way of supplements.
6. If you have have trouble with #2 (protein), just add some whey protein shakes to your diet.
7. If you have trouble with #4 (vitamins), add a multivitamin to your diet. You can also take fish oil supplements.

 

[onlyCOpunk]

Originally posted by: SociallyChallenged

Originally posted by: onlyCOpunk
Get a personal trainer, or take a weightlifting class. It's better to learn good form from the beginning then hurt yourself later.

The problem with personal trainers is that A LOT of them don't know what they're doing nowadays. Many rely on machine-work and don't teach correct form or ROM. The weightlifting class may be a good idea, however I've never been involved in one. What you can do to perfect your form is use the SS form guides and strive towards it. Then, record yourself, and ask for a critique at a reputable fitness forum(s). This should be a good start.

Also, I was 135-140 and 5'8" for a long time. In December of last year, I decided to bulk up. I now weigh 156ish. You can do it. It just takes time, exercise, and DIET. Eat a lot, make sure you get some good lean proteins and try not to get fat

Hence why you shop around for trainers, get credentials testimonials and what not.

As far as translating form from a picture to real life, it's risky. You need someone there to help correct or let you know especially when doing things such as squats and deadlifts.

So while is a book is a good place to start, actually gaining this knowledge from someone with experience is more lucrative, imo.

Maybe a local gym offer a group training sessions, or an introductory course. Where the class size is large enough the price is reasonable, but small enough to where personal attention is still given.

 

[ximhkx]

thank you guys for all your suggestions