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Old 20-Aug-16, 02:09
VCrakeV VCrakeV is offline
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Default Putting on Mass

Hello everyone. I'm going back to uni soon, which means easy gym access, and lots of opportunities to meet girls. However, I have never worked out before... most of you seem like the fit/athletic folk who exercise and work out (or at least those who wrestle competitively).

So, what kind of work outside or exercises should I do to put on mass? I'm 5'5" and about 46kg... I eat fairly healthy, including omega fats, lots of protein, etcetera, so I am just going to increase my serving sizes. So I just need help with the working out part. With all of the equipment and different routine options, going to the gym seems really daunting.
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Old 20-Aug-16, 09:51
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trump55 trump55 is offline
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Default Re: Putting on Mass

The best for mass and strength building:deadlift, squat, pull ups, dips and bench press or military press. Those are also the ones that would mean something in a session (especially first 3)
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Old 20-Aug-16, 12:23
heisback heisback is offline
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Default Re: Putting on Mass

You need to eat a calorie surplus. Eat 3,000 calories every day and aim for 200g of protein.

Do stronglifts 5x5.
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Old 12-Sep-16, 19:46
VCrakeV VCrakeV is offline
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Default Re: Putting on Mass

Any idea how much a guy of my size (first post) should be lifting/pushing for different exercises?
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Old 12-Sep-16, 21:28
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jiminy jiminy is offline
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Default Re: Putting on Mass

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Originally Posted by VCrakeV [Only Registered Users Can See LinksClick Here To Register]
Any idea how much a guy of my size (first post) should be lifting/pushing for different exercises?
No, it really doesn't matter as long as you're pushing yourself and making progress.

A 46KG guy doesn't need anywhere near the protein intake "heisback" suggests either. 80-100g per day should be fine. Don't forget carbs and essential fats either.

TBH, diet is key.
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Old 13-Sep-16, 11:13
mixedwrestler08 mixedwrestler08 is offline
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Default Re: Putting on Mass

Focus on weight training, you do not need a lot of cardio as you are a hard gainer, even junk foot from time to time will not be bad use sets with around 8 -12 repetition only 3- 5 sets for each different exercise. the smaller a muscle ( for example the arms) the less different exercises and the less sets you need. So keep of training short but intense, this makes the muscles grow without burning too much calories.


I studied for about a year in the US , I loved the gym there and the girls where really fit and pretty there. As i was living on campus , I went there about 4-5 times a week and gained about 6-8 kg/ 15 pds of mostly muscle mass even so I had a over two month brake because of a serious injury.
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Old 13-Sep-16, 11:21
ed209 ed209 is offline
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Default Re: Putting on Mass

Wow, OK... eat a lot, don't do much cardio. I might say do stronglifts, but maybe starting strength would be better since you really need to get bigger. Drink lots of milk. As far as particular lifts, I don't really like benching, my favorites are probably squats and shoulder press (I neglect certain muscle groups, which is bad I suppose, but then again, I'm not a bodybuilder). Sometimes deadlifts too, but not too often (because squats+deadlifts on same day can be bad). But I'd stick to a well-balanced program if you care about getting bigger/stronger.
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Old 18-Sep-16, 12:46
VCrakeV VCrakeV is offline
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Default Re: Putting on Mass

Hey guys, I've started a routine (specifically for skinny guys to put on mass), and I have run into an issue. It requires 3 days a week, but I am still sore from Thursday's workout. Is it okay to go to the gym sore? Is it okay to only go once or twice a week? Say, if I go once a week, would I be able to get used to it, and not get sore for so long?
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Old 18-Sep-16, 12:51
ed209 ed209 is offline
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Default Re: Putting on Mass

You'll be fine. You might be sore for almost a week your first time there. After a few weeks, soreness should be fairly minimal. If you only go twice (or even once) a week the first week or two, won't matter much in the long run.
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Old 19-Sep-16, 14:40
mixedwrestler08 mixedwrestler08 is offline
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Default Re: Putting on Mass

Quote:
Originally Posted by VCrakeV [Only Registered Users Can See LinksClick Here To Register]
Hey guys, I've started a routine (specifically for skinny guys to put on mass), and I have run into an issue. It requires 3 days a week, but I am still sore from Thursday's workout. Is it okay to go to the gym sore? Is it okay to only go once or twice a week? Say, if I go once a week, would I be able to get used to it, and not get sore for so long?
First, it depends a little how sore you are. Then in the beginning is is best not to overtraing, you can increase the amount of sets and exercises as well as the time you train very quickly. Within the first two month your body and your muscles will adapt very quickly to the excersises.
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