New to Building, Need advice

[spork]

Hey DRauch.. Whem im tring to build mass i consume 1.5g to 2.0g of protein per pound of bodyweight and 2 to 3g of carbs. Try to get around 2500 cals daily if you dont see results up the calories by 250 at a time untill you do. Also a good pre and post drink wont hurt. I hope this helps. peace

[widdoes2504]

I have always liked Rippetoe's personally, but remember it is a guideline and not an absolute must. After some time when you feel comfortable feel free to modify the program to better meet your goals.

[iron_worker]

Originally Posted by widdoes2504

I have always liked Rippetoe's personally, but remember it is a guideline and not an absolute must. After some time when you feel comfortable feel free to modify the program to better meet your goals.

I definately agree with this. The loading is very aggressive and cannot be kept up indefinately. (It'd be great if it could!) As you get stronger, the loading rate will have to be decreased.

Also, make sure your form is very good. Start very light (so light that you almost feel embarassed lol) and use the best form. This is very important to teach your body how to lift properly so you are able to apply the learned principles to the heavier weights when you get there (and you will!) .

IronWorker

[nickysoprano]

i think what iron worker says is spot on, based on the advice i was given in these forums i started with a rippetoes starting strength program and i started my weights light, in fact i had people coming over to me in the gym telling me what i should be doing and telling me that i should crank up the weight, jumping on the squat after me with far more weight than they could handle properly and safely telling me that was how to do it. ego at the door and just safely increase weights keeping form good is the way to go, i have started to get to the point where my weights are becoming respectable (well for me anyway!) just takes some time but its always best to start something properly.

[TwoWalks]

Originally Posted by DRauch

Hey,

I'm currently 18, about 5'11" and 130lbs. Yea, real skinny, I know. Recently, I decided that I want that to change drastically. I no longer want to be skinny, and would much rather gain muscle mass as well as strength. However, I am unsure where to begin. I know it probably won't be easy and definitely won't be quick, but I am up for the challenge. I am more focused on upper body/chest/abs/back. I am currently reading through the stickies on this forum, as well as doing some searches to see if anyones had the same scenario as me.

Any help would be appreciated.

Thanks

You are looking at two different areas to begin.

First is the weight: The answer to this is eating big for weight gain. You need calories to build muscle and at 130# for your height you eat far to little. Keep the calories you eat clean and eat lots of them.

Second is the workout: At 130#'s you have little to no muscle mass, you need to build a good solid foundation. Use compound exercises to build over all mass. Squats, dead lifts, Bench Press and over head presses. Use heavy weights in the 5 -8 rep range or even the 3 to 6 rep range. Remember you have to feed growth.

Focus on large body parts and the Legs and Glutes are the largest muscles in the body. These body parts will trigger hormones that will aid in over all mass building

[DRauch]

Sorry for the delayed response. Been sick lately. Finally getting in the mood to be able to run and work out again.

I think, after reading through everything, (and widdoes2504 asking me what I eat) that getting on a good steady diet is where I should start. Right now, I just eat whatever. Salads, Steaks, Chicken, Tuna, whatever I have at the time, including fast food =/.

So, I figure maybe getting in a steady diet and I'll start working on dead lifts, squats, etc. Just going off by your posts and the stickies.

After beginning a steady diet, how long do you think I should keep that diet up before I start to routinely workout?

[Eric3237]

Immediately. Why wait?

Good adivce from TwoWalk...

[/quote]These body parts will trigger hormones that will aid in over all mass building[/quote]

Except don't worry about hormones. And don't really worry about mass. Let your body work out the details but don't get caught up in volume thinking. Now the best way to build a base. What your want for these big lifts is to build strength. That includes also increasing neural efficiency not just builing muslce mass. That strength base (which will include mass) will serve you the best for mass gain in the future.

[DRauch]

Well, I wasn't entirely sure if my body would need to adjust to the diet change before and physical changes would begin to have an effect. So, I'm going to start to design myself a diet trying for the 2300-2500 range including Whey Protein. Any other supplements that would be well worth adding?

Of course, physical changes won't take effect immediately, but approximately how long until the strength will get improved? How many pounds, just starting should I be able to adjust to within say a 3 month period?

[Ross86]

Originally Posted by DRauch

Of course, physical changes won't take effect immediately, but approximately how long until the strength will get improved? How many pounds, just starting should I be able to adjust to within say a 3 month period?

It's soooo relative, that nobody will be able to give you an answer. It depends on your diet, workout, experience, effort, body type, etc, etc.

Just do the whey post workout and work on your diet. That's all you need right now. Nothing else will be worth the time/money right now IMO.

[DRauch]

Okay. Sounds good. Thanks Ross.

Now, going by Rippetoe's workout, will it have any effect on the size of my lower arms? Kinda sucks having small wrists and all, that's something I want to work on increasing, if possible.