NEED SOME ADVICE ON WORKOUT

[holladay81]

At a current weight of 135 im looking to add some size to my frame. Im not out to become a huge ripped weight lifter who spends hrs in the gym. Just want to up my wight and get a thicker tone frame.. right now i currently do 150 pushups,150 dips on a daily. im reading alot of threads about doing deadlifts as well. any suggestions?

[mass 04]

There are lots of good programs out there and many of them are outlined on the boards. I think the main thing is focus on big compound lifts. Squats, benches, rows, push presses, cleans etc.. Deadlifts are a great exercise but not necessary IMO,the lower back gets a lot of indirect work.  I would suggest something like this

Monday-Bench Press, Dips, DB press, CG bench press
Wednesday- Squat, Leg Curl, Standing Calf Raises
Friday- Chins, Push Press, DB Rows. Pullovers

3-4 sets pyramid up in weight. That should get you in and out rather quickly and still hit all the major muscle groups. At 130 you are pretty light. I would eat 5-6 meals a day and not do any cardio for a while because it sounds like you have no fat to burn.  Just my .002.

[1quick1]

There are lots of good programs out there and many of them are outlined on the boards. I think the main thing is focus on big compound lifts. Squats, benches, rows, push presses, cleans etc.. Deadlifts are a great exercise but not necessary IMO,the lower back gets a lot of indirect work.  I would suggest something like this

Monday-Bench Press, Dips, DB press, CG bench press
Wednesday- Squat, Leg Curl, Standing Calf Raises
Friday- Chins, Push Press, DB Rows. Pullovers

3-4 sets pyramid up in weight. That should get you in and out rather quickly and still hit all the major muscle groups. At 130 you are pretty light. I would eat 5-6 meals a day and not do any cardio for a while because it sounds like you have no fat to burn.  Just my .002.

I agree here.  You need to throw out the pushups and situps, they have their place but definitely not ideal when trying to add some thickness.  A good upper/lower, push/pull/legs or total body workout split 3-4 times a week is what you need.  In reality though you will probably need to eat like you've never eaten before so I would start by finding a good routine and then spending the rest of the time learning about proper nutrition.

[webcake]

Gettin some good info here so far. Yeah at your weight, eat eat and eat some more. The training will be the easy (and hopefully fun) part. Never ever underestimate the nutriton side of things.

As already said, focus on the basic compound lifts. Personally i reckon for putting on mass, lower reps is the way to go, so maybe look at Some more sets and reps in the 4-8 range. But if your new to the gym and weight training, stick to higher reps and lower weights that you can handle for a while.

Try different things though cause everyone is different, but remember to be patient and keep it simple. Good luck with it bro.

[omgsoswole]

150 reps on any kind of exercise is good for endurance, but that's pretty much it.  To get more size, you need to lift heavy weights (4-12 reps)...as mentioned earlier stick to compound exercises where possible.

[candidizzle]

for a natural looking to put on size...the main thing you want to do in the gym is stimulate your anabolic hormones. .. the best way to do that is with HEAVY weights, compound movements, and working out less than 45 mins. very high intensity.

give yourself plenty of rest.

eat your carbs at breakfast, and pre/post workout. the rest of the day load up on monounsaturated fats. (olive oil is a good source)

do that and youll have phenomenal testosterone levels. and that is key for building muscle.

[pjs]

Go buy Starting Strength.  Follow it exactly as written.

[ONDEZNTS]

Like it has already been said to put on size first you have to eat and when your done eat some more and then some more. With that and a mild workout program you should notice a difference that wont make you into a bb, but should put on size.

[Danimal77]

The kid never came back. Typical.

[_bruce_]

The kid never came back. Typical.

Maybe he's busy.