Gaining muscle mass

 I just turned 16 I weigh 130 pounds and i am 5 '11

I started to work out in gold's gym i work 3-4 times a week and inbetween each workout a day of rest first day i do bicep and back with 3 sets of 3 different exercises  each then do triceps and chest  3 set's of 3 different exercises then do shoulder and abs the same number of sets and exercises and the legs on the last day
I have been doing this for 2 months now and was wandering when ill start to notice a different in my body and if my workout routine is good for gaining muscle. Since im skinny

i do 6-12 reps withe the free weights i do i don"t do machines  i healthy no fast foods or soda or candy i meat alot of tuna meat and vegetables and drink milk and water and also take whey protein after the gym

Squat three times per week.

Try doing a program that has you bench 2x a week (mon/fri), deadlift 1x a week (wed), and squat 2-3x a week. I would suggest ramping all of these though otherwise the volume may be too much. Try to get in about .75-1 gram per lb of bodyweight and I would try to keep the carbs about the same if not lower as I personally don't think they help much with lifting.

Take more carbs than protein. Youll be a happy bulker, water is always important.

Im skinny like you so I read everything about this.

Make sure you eat every 3-4 hours, and eat "CLEAN" this means no junk it doesn't matter if your thin you still have to have a very good diet its just that you need more calories.

Don't eat straight after workout, apart from your shake, and allow the muscles to cool down.

Exercises are there but make sure your diet is good, diet plays a very important role. good luck.

Ziad123


Take more carbs than protein. Youll be a happy bulker, water is always important.

Im skinny like you so I read everything about this.

Make sure you eat every 3-4 hours, and eat "CLEAN" this means no junk it doesn't matter if your thin you still have to have a very good diet its just that you need more calories.

Don't eat straight after workout, apart from your shake, and allow the muscles to cool down.

Exercises are there but make sure your diet is good, diet plays a very important role. good luck.

I politely disagree with the carb assessment. Too many carbs isn't going to help them. I may be a bit extreme but after running my own keto modification and looking at others around here I think a bulk could work great where you concentrate most of your carbs postworkout when you need them then do a full replenish during the weekend. A conventional bulk could work too but i think most people way overshoot their carbs and end up getting too fat.

Ziad123


Take more carbs than protein. Youll be a happy bulker, water is always important.

Im skinny like you so I read everything about this.

Make sure you eat every 3-4 hours, and eat "CLEAN" this means no junk it doesn't matter if your thin you still have to have a very good diet its just that you need more calories.

Don't eat straight after workout, apart from your shake, and allow the muscles to cool down.

Exercises are there but make sure your diet is good, diet plays a very important role. good luck.

Exercises are not there. He isn't doing legs, and he didn't post what he is specifically doing as far as exercises so i'm willing to bet it's a lot of isolations.

smoke.


 I just turned 16 I weigh 130 pounds and i am 5 '11

I started to work out in gold's gym i work 3-4 times a week and inbetween each workout a day of rest first day i do bicep and back with 3 sets of 3 different exercises  each then do triceps and chest  3 set's of 3 different exercises then do shoulder and abs the same number of sets and exercises and the legs on the last day
I have been doing this for 2 months now and was wandering when ill start to notice a different in my body and if my workout routine is good for gaining muscle. Since im skinny

As a beginner, my suggestion is to avoid grouping body parts for each day. instead dedicate a day to a certain prime movement and its accessories.

for example: a flat bench day. warm up and do 3 sets of whatever. Then after that you can do 2-3 more exercises depending on where your structural imbalances that weaken your bench are.


Also, since your training age is still short, you will respond well to higher reps, so make use of to. enjoy the 8-12 reps while you still can.

Clive Clutton HH. BSc.
P.I.C.P. Strength and Conditioning Coach
Biosignature Practitioner
cclutton@gmail.com (important emails only)

 i started to do full body workouts go three times a week and do compound exercises

Start off with full body, 3 times a week, lots of compounds, lots of food and lots of rest.

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Yup. Never forget food and rest. They are very essential in gaining muscle mass

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