workout program

[maverik53]

I am 18 and looking to get get bigger. Im very toned, but having a hard time building the muscle i want. im looking to workout between 3 and 5 times a week. Right now i weigh 155, but would like to get up to 170 or 175. Putting on weight is becoming very difficult. If anyone has any advice on a workout program i should follow or supplements to look into, i would appreciate it.

[Alex(AJ)]

1) diet- eat eat eat eat. then eat eat eat eat. then eat eat eat eat. it's that simple. you'll want to start taking in around 4,000calories/day; then up by 500 every week or two if you arn't seeing results. for some 4000 is a lot; for others (like me), we need 6000-6500 to bulk. basically you'll want to, no matter how many calories u fin dyour body needs, eat every 2-3hrs. to keep it functioning at optimal capacity

2) exercise- since i take it you're a newbie, a full body split will probably be best. check out my article on how to build one and then get back to me w/ any questions or uncertentities- www.ironpumping.com sample/past articles, 1 on full body

3) sleep- gotta sleep ~8-10hrs and live a good lifestyle (no drugs, etc..)


so really, in summary eat+heavy compound lifts+good lifestyle = results

[IronMan]

Like Alex said, you need to make sure that you get enough quality calories into you. Eating well is the corner stone of any good weight management system. Lots of info on the board about proper weight gaining diets. Sports Nutrition was written by a football coach looking to help his players. Good info. When looking for size stick with the basics in your workouts: squats, chins, rows, benches, presses, etc. Lots of great info on workouts too.

PS - Welcome to the board!

[jperez]

My goal was the same as yours, putting on some serious muscular weight. At a height of 6' 1'', I only weighed about 145-147 pounds. I hated it.
But after finally learning the correct training techniques, and uncovering the diet and nutritional lies that are fed to us on the internet and in magazines, I went from 147 to 190 pounds, adding over 4 1/2 inches to my arms!........all without ANY supplements, without counting calories, and no special equipment.
I'm a Cleveland Firefighter, so having a lot of lean, muscular weight is extremely important in my line of job, it could mean the difference between life or death, literally.
I wrote my own site speaking more about this topic, at NO ADVERTISING ON THE BOARD. PLEASE SEE THE LINK AT THE TOP OF THE PAGE FOR ADVERTISING RATES

Jonathan Perez
Cleveland Firefighter / EMT / Haz-Mat Tech
jperez@send_me_all_your_spam.com