Hi i have been reading around the forums and thought i should join for some advice.
I am 18 and dont really like my current appearance as i am too skinny. I tend to eat a fair amount but i seem to burn it off as i have quite a high metabolic rate, and therefore am skinny.
I am looking to put some weight on and have a toned muscly appearance.
I am looking to join a gym next week and start the process of body building.
I just want to know what supplements should i take to gain weight and muscle? FOOD
How long does it normally take to notice a difference? Depends on how much you eat and what you eat, how you train, rest and genetics
How many days a week should i train? 3, monday, wednesday, friday.
What are the best methods to gain muscle and weight fast? Eating food and lifting heavy
Thanks in advance
i would go with something like this.
Monday; chest and tricep
flat bench - 4 sets of 8
incline flyes- 4 sets of 8
cable pushdowns- 4 sets of 8
bench dips- 2 sets til;l failure
wednesday; back and biceps
barbell row- 4 sets of 8
lat pull down to chest- 3 sets of 8
deadlift- 4 sets of 10,8,6,4
dumbell concentration curls- 3 sets of 10
ez bar curls- 3 sets of 8
friday; legs and shoulders
barbell squats- 5 sets of 8
leg extension- 2 sets until failure
hamstring curls- 4 sets of 8
calf raises- 4 sets of 15
millitary press- 4 sets of 8
front raises- 2 sets of 8
bent over laterals- 2 sets of 8
you dont need any fancy supplements, and if you want to buy something to help, go and buy a good quality weight gain/protein shake and have one straight after you train. post in the diet section for help with a diet.