Please Scroll Down to See Forums Below Alright, I'm 5'8" tall, 138 lbs or so. Pretty thin obviously. What I'm looking to do is build some muscle/weight. The only problem is I'm not really sure how to go about it. I've done martial arts for several years, but that's really more cardio/conditioning than anything so it hasn't done much for me except keep my size pretty constant. I've never really worked out in terms of weights. Any suggestions as far as workout and what not goes? Thanks.
little guy looking to build
- Thread starter Eich
- Start date
I can definitely relate. Before I started working out I was somewhere around the same weight as you. I’ll make it real simple for you.
1. Hit the weights – 4 times a week, get a good training split, make sure you train legs. <Seriously, you will grow faster than the guys who train just upper body>
2. Eat – and when you are completely stuffed have a little more. Lots of protein
3. Creatine – After 4-5 months of training your gains will start to slow down, this would be a good time to start taking creatine.
If you do this you could reasonably expect to gain 30-40lbs in one year.
1. Hit the weights – 4 times a week, get a good training split, make sure you train legs. <Seriously, you will grow faster than the guys who train just upper body>
2. Eat – and when you are completely stuffed have a little more. Lots of protein
3. Creatine – After 4-5 months of training your gains will start to slow down, this would be a good time to start taking creatine.
If you do this you could reasonably expect to gain 30-40lbs in one year.
B
buksoon
Guest
Not that I'm an expert....
That's an understatement. But I'm a small female who's been trying to build for a while. The most important thing I've learned in my month + on this board is this:
If you can physically lift more than 8 reps, the weights are too light for building.
I used to think: "It's my mental toughness that makes me go beyond eight!"
But that was wrong. It should not be a question of mental toughness or how much pain you can endure or anything like that.
It should be physically impossible. And eat RIGHT AFTER the lifting session to stop catabolism!
That's an understatement. But I'm a small female who's been trying to build for a while. The most important thing I've learned in my month + on this board is this:
If you can physically lift more than 8 reps, the weights are too light for building.
I used to think: "It's my mental toughness that makes me go beyond eight!"
But that was wrong. It should not be a question of mental toughness or how much pain you can endure or anything like that.
It should be physically impossible. And eat RIGHT AFTER the lifting session to stop catabolism!
B
buksoon
Guest
Okay: again, not an expert. But here's my concept of it:
Catabolism is when the body uses its muscle for energy, so basically it "eats" its muscles.
The opposite of catabolism is the anabolic state. That's when the body builds the muscles, as in "anabolic steroids."
After you've worked out, you've really "attacked" your muscles and depleted all the glycogen in them. You are NOT building muscles at this time.
So it's imperative that you replace the glycogen by eating pronto. I literally keep food in my car. A banana will spike that glycogen good.
You are also, I believe, catabolic when you first wake up in the morning. Your blood sugar is low because you haven't eaten in a while. So eat fast!
Guys, did I get this right? Belial, you there? Belial's a f*cking god, by the way. He knows everything and is humble and grounded and just too cool.
Catabolism is when the body uses its muscle for energy, so basically it "eats" its muscles.
The opposite of catabolism is the anabolic state. That's when the body builds the muscles, as in "anabolic steroids."
After you've worked out, you've really "attacked" your muscles and depleted all the glycogen in them. You are NOT building muscles at this time.
So it's imperative that you replace the glycogen by eating pronto. I literally keep food in my car. A banana will spike that glycogen good.
You are also, I believe, catabolic when you first wake up in the morning. Your blood sugar is low because you haven't eaten in a while. So eat fast!
Guys, did I get this right? Belial, you there? Belial's a f*cking god, by the way. He knows everything and is humble and grounded and just too cool.
You got it, girl.
You're not necessarily catabolic when you wake up in the morning, and there are many factors that contribute to catabolism, but post-workout, in a depleted state, your system is definitely catabolic. Post workout meals are, IMO, the most important ones you'll eat all day. A good amount of simple carbs (white bread, maltodextrin if you got it, white rice, whatever) and some easy-to-digest protein (egg whites, whey, etc.) are the basic combo. Try to avoid fat post-workout.
'ppreciate the kind words.
Catabolism refers to the body breaking down ANY of its components for energy, simply the opposite of "anabolism"; the process of building.
At rest and during light exercise, your body will use fat as the primary fuel. During heavy anaerbic exercise, however, the body will burn glycogen primarily.
When under stress, the body will do its damndest to meet whatever challenges its being given. This means it will burn fat, glycogen, or even your muscles, to keep activity going. This is simply how the body works; the biology of it is a bit more complex (let me know, and I can give some links or a longer explanation)
The exact percentages of fat vs. muscle vs. glycogen burned at any given time depends on SO many factors, but basically, after your workout, when glycogen is depleted and your muscles are damaged (stress-induced microtrauma), the first thing you want to do is give your body some fuel to repair and restock.
The way I see it, make your workout the time to force adaptation. Forget about the "fat burning zone" and all that other *expletive deleted*; go to the gym for your health and for your strength. Do cardio for the good of your circulatory and resporatory system, and lift to build (or maintain) muscle mass. Use your diet to gain or lose weight.
At rest and during light exercise, your body will use fat as the primary fuel. During heavy anaerbic exercise, however, the body will burn glycogen primarily.
When under stress, the body will do its damndest to meet whatever challenges its being given. This means it will burn fat, glycogen, or even your muscles, to keep activity going. This is simply how the body works; the biology of it is a bit more complex (let me know, and I can give some links or a longer explanation)
The exact percentages of fat vs. muscle vs. glycogen burned at any given time depends on SO many factors, but basically, after your workout, when glycogen is depleted and your muscles are damaged (stress-induced microtrauma), the first thing you want to do is give your body some fuel to repair and restock.
The way I see it, make your workout the time to force adaptation. Forget about the "fat burning zone" and all that other *expletive deleted*; go to the gym for your health and for your strength. Do cardio for the good of your circulatory and resporatory system, and lift to build (or maintain) muscle mass. Use your diet to gain or lose weight.
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