new, skinny, wanting bigger arms and chest Help, please

[kennyk]

I'm 22 5'10 and i only weigh 110 lbs. I've never worked out in life (with exception of leg presses for soccer) but I want to start. I bought a weider max400 home gym so that's what I'm working with. Please help me build a workout routine to gain muscle mass mostly in chest arms and back. legs are fine as i played soccer and we had to do leg presses quite often.

[Packard]

5' 10" and 110 pounds? Has your doctor said you are suited to workout? Is your health sound? Do you have any conditions we need to be aware of before recommending a routine?

[nelson712]

wow you are really skinny to be honest.you need a lot protein like lesplease what do you eat??? and post up exercises the gym came with im be glad to help you out

[mrhomefitness]

Well, this is going to sound obvious maybe.

Eat alot more protien and carbs. Eat clean but alot more. 6 times a day. Up your calories and dont be afraid of the carbs.

Dont do alot of cardio.

Google Chest workouts. Also you may want to invest in a pull up bar.

Google is a great tool to find workout to do also the forum search is good.

Hope this helps.

Casey

[fituserjim]

you're right to be in doubt, but take a look at http://www.howcelebritiesloseweight.com" onclick="window.open(this.href);return false; and find some simple tips on how to stay fit without much effort it has great tips on how to gain muscle mass, but most importantly how to keep it after you've earned it

[oscarmadison]

How to stay fit without much effort?

I'm not buying it.

I see "celebrities" as illusions not really to be aspired too.

Something for nothing or not much effort leading to something sounds illusional as well.

I'll spend two cents right here thank you very much.

Regards,
Oscar

[Packard]

you're right to be in doubt, but take a look at http://www.howcelebritiesloseweight.com" onclick="window.open(this.href);return false; and find some simple tips on how to stay fit without much effort it has great tips on how to gain muscle mass, but most importantly how to keep it after you've earned it

Spam post.

[ultimatehlth]

I would do a split routine e.g. Mondays: Chest and back, Tuesdays: Delts, traps, arms. Wednesday: Lower body. Thursday off. Friday: Light overall upper body. Make sure if you do cardio to do it at least 4 hours after weight training. Doing cardio immediately following lessens your pump therefore reducing blood flow to weight trained muscle which needs the circulation to recover and grow, also it will lower your serum testosterone levels which again hurts muscle growth. In fact I would switch to sprint training twice a week for CV. It's a great way of building muscle, strength, and speed all while improving fitness.

Chest and back are a system and should always be worked together, studies show greater muscle activation when done in a superset fashion versus on alternate days like in a push/pull format.

Sprints: Warm-up for 5 minutes. Do 20 minutes of sprints. Try for a 1 to 1 ratio of work/rest. Vary the types of sprints, but focus on 100, 200 and 400 meters. The key is to increase speed rather than duration.

Weights: Here is one of the protocols I use for clients. Set 1) 8-10 reps. Set 2) 6-8, set 3) 4-6 and set 4) 20 reps. Keep to a 2 second positive and 4 second negative motion. Clearly each of the first 3 sets goes up in weight accordingly (pyramid). Go to failure only on sets 3 and 4. Do 2 body movements for each body part. After week 3 add a third movement . Friday's workout should be sub-maximal maybe 3 sets per body part just to flush the system and allow recovery. Post workout drink 8oz of lowfat chocolate milk add 5 grams of creatine, have within 20 minutes. Balanced low fat meal to follow.

Lastly, eat 1 1/2 grams of protein per lb of your body weight. I like 25% protein, 25% fat and 50% carbohydrates for someone who isn't storing fat.

[Matk]

How to stay fit without much effort?

I'm not buying it.

I see "celebrities" as illusions not really to be aspired too.

Something for nothing or not much effort leading to something sounds illusional as well.

I'll spend two cents right here thank you very much.

Regards,
Oscar

Agree, not to mention they have waiters and chef's around them 24/7 to whip up delicious, nutritional meals at the click of a finger. Getting in shape, and staying in shape, requires a consistent effort of doing the small things right! You don't accidently get in great shape, it takes a plan, and then the execution of that plan.