I have always been a skinny guy. Right now I am about 6' and ~130lbs. I want to gain some muscle, but I dont know the best way to go about doing it. I just want to be a little more muscular to give me a little more self-confidence. What lifting routine and supplements are best? The only thing is, I want any gains to be permanent- I don't want to lose all of the weight if I stop taking a supplement. I know there are several bodybuilders on this site, so hopefully some of them can help me out here.

 

read the forums

www.bodybuilding.com


Main way to get big...short version....

1. Excersice 3 days a week, no more, no less.
2. NO CARDIO!!!! (biggest mistake people make when bulking)
3. Eat like its your last meal....complex carbs, half your weight in fat (grams) and double your weight in protein(grams)
4.Of the three days, work out a different muscle group.....legs on monday, wed shoulders and arms, fri chest, abs, lats.

5. Glutamine and Whey are your friends....learn to love them.

6. First 2 months...youll see a huge jump, but after it will get slow. Do not get discouraged and keep at it, youll go far.

7. Muscles grow SOLELY on stress. Anything anyone else tells you is total bullsh*t. Keep the reps low and the weight high. Do sets to failure,

8. Get a stick. Start beating the ladies off with it. Good luck!

 

Yep, that's the quick and dirty way to get started. After you have been doing it a while you will refine your techniques and diet but what NFR described is the way to going, in a nutshell.

 

Yup...I just gave you a nutshell........there is about 40 pages of reading for every step I have described. Just to be safe and a few pointers.....

DO NOT do what others tell you....everyone is different, do what you are comfortable with.

Know your limits. If you see a 120 pound kid benching 600lbs....leave him be, he'll be in the hospital faster than you think. Do what you are comfortable with.

Do not work our for like 12 hours because you think the more the better...the faster you understand this, the better youll be.

DO NOT DRINK OF DO DRUGS!!!! I know I sound like a mom....but its the sad truth in muscle mass. Achohol severely impairs protein synthesis, and your workout is nothing but a waste.

Your muscles grow mostly in your sleep, so GET SOME!

Ill think of some more....good luck....

By the way.....6 months ago....i was 245lbs, 34% body fat. I am now 169lbs 13% body fat, and look and feel better than I ever have. Proper dieting, supplement taking, and exercise, helped me a lot. (Just so you know I am not talking out of my ass) I have read almost everything about supplements, nutrition, and exercise, and unlike most people, I can tell you WHY you need to or not need to do something.....But I am sure other people on this site can me more than helpful as well. If you have more to add, please do.

"When I lift, it is as if I am cumming." Arnold S. In Pumping Iron.....

 

Wow. Pretty much everything you said was news to me, or I thought the exact opposite. Thanks a lot for the info!

 

Yea bro.....there are MANY misconceptions about bulking. This is why I suggest you read up on stuff before you start. Just like modding, the results are MUCH better and EASIER to obtain if you know what you are doing.

My favorite one is when people find out you are on Whey, Creatine, or Glutamine, and think you are on steroids. Ignorance is what drives the world round.

 

How often should I take supplements? How many times a day with protein/glutamine? Just on workout days, or every day?

 

Well I am about 6.2 ,245 pounds. I am actually pretty muscular, so most of the weight is over there but i still do have at least 25-30 percent bodyfat ( i think i havent measured) which makes me overwieght. Now I want to do excat thing that you did nfrs2000nyc. I probably cant be 169 since I hav a pretty think bone structure but around 190 will be fince for me. So give out some tips, I assume we have similar body types so I ll see if it will work for me too.

 

Well i am on creatine and glutamine on and off. Creatine works good i am not sure about the glutamine, maybe a more persistant approcah could bring better results. Used lift like crazy and think that i am burning more clories but i gues if I would spend that time on a cardio machine things would be better.

 

Glutamine increases growth hormone (GH) levels, regardless of age. 2g of glutamine can increase GH levels by 400%.

GH promotes muscle building and fat loss. It works with testosterone to build muscle. It is released in response to low blood sugar levels caused by fasting, dieting, exercise or sleep. Once released, it promotes growth by increasing protein synthess. It also promotes fat burning by moving stored fat into the bloodstream to be used as fuel. This is its primary function. Because of this fat mobilizing effect, GH reduces the amount of glucose and protein that is used for fuel, so high GH levels will protect against muscle loss.

Glutamine in a nutshell.