No workout programs for the thin?
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It's gonna be tough to gain weight with your metabolism, but not impossible. I was 140 at 19 and now I'm 215 at 33, I was actually 215 at 25 too but I haven't been trying to get much bigger. You have to eat a lot and workout a lot, buddy. Eat stuff like rice and beans, potatoes and meat and lots of vegetables like spinach, chard and cabbage. Here’s what I do and it has been working for me. Obviously a workout needs to be tailored to the individual, but these exercises may help.
Arms
Lying dumbbell triceps extensions
standing barbell curl
behind head reverse hammers
one-arm preacher curl
Close-grip pushdowns
incline dumbbell curl
Parallel bar dips
hammer curl
Single-arm reverse-grip pushdowns
reverse grip EZ bar
rope push downs
super light dumbbell curls
Chest
Dumbbell Incline Presses,
Pullovers and Presses,
Dumbbell Bench Presses,
Narrow-Grip Bench Presses,
Incline Dumbbell Flyes,
Barbell Incline Presses,
Push-Ups Between Benches,
Cable standing incline flyes
Cable standing decline flyes
Back
Barbell row
Dumbbell Row
Lat Pull Downs
Cable Row
Lower Back Machine
Forearms
lite wide lat pulldowns
Supermans
Shoulders
Lateral Raises
Bent-Over Lateral Raises
No rest front raises
Shrugs
Military Presses
Front Raises
Rotator Cuffs
Superlight lateral raises
On incline bench, with 2 10lbs dumbbells:
1st: Facing forward bring dumbbells up from sides to parallel to ground palms inward, slow repeat for ten reps.
2nd: Facing bench bring dumbbells up from sides backwards as far as you can palms inward, slow repeat for ten reps.
3rd: Stand up with dumbbells and do 10 lateral raises.
4th: Back in position 2, raise arms so they are forward, palms inward, arms bent in a semi bear hug position and parallel to ground. Bring to sides and back to center for 10 reps. I usually do 5 lbs here because this exercise is hard.
Do this set three times with out rest. The third set I change to all 5 lb movements. All of this is slow pace, like 1 second up and one second down.
Legs
Squats
Leg Extentions
Leg Curls
Adductors
Abductors
Calf Lifts
Glute Machine
Leg lifts
I also do 100 crunches per night.
My idea is to hit a variety of ranges and movements in order to work the muscle to the maximum. I tend to use a weight I can do for 10 reps and for 25 reps on the last two movements. Apart from this I do 20 minutes or Cardio every day and stretch before and after the workout, as well as frequently during. Stretching is very important to muscular growth because not only does it help prevent injury and alleviate recovery pain, but it also stretches out the fascia tissue that surrounds the muscle and inhibits its growth. When you are pumped and you stretch is when you get the best stretch of the fascia. Lastly rest and nutrition are every bit as important as the workout itself. Eating enough protein for the muscle to recover and grow as well as enough carbohydrates to replenish diminished glycogen stores in the muscles and liver is vital for repair and being ready for the next time you tax those muscles.
i was in the same boat as you, and i still am, it takes a lot of effort to gain weight for me. i started going to the gym over a year ago, and ive gained weight and gotten bigger than i was before. start off doing full body exercises so you can get your muscles into working out routines, and after about a week or two of full body workouts, just do every muscle seperately each day. also try to minimize your cardio for the time being. if you have the money, go out and buy some whey protein, take it twice a day, preferably in a shake of some sort, and remember to keep eating your food.
oh and for workouts, just stick to the barbell benchpress for now, do some curls with dumbells, and back extensions with some weights in your arms. if you need more just message me and ill help u out
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In general you want to lift heavy weights and eat lots of protein, fruits and vegetables. There is a lot more too it than that, but pretty much anybody can get bigger and stronger if they train and eat correctly.
You need to eat a higher quality of food and lift heavier weights.
1. Join a gym & get a trainer
2. Eat Whole, Organic foods like: Broccoli, Cabbage, Organic Brown Rice, Spinach, Sweet Potato, Apples, and other fruits and vegetables in their Natural State.
3. Avoid eating corn, white bread, white rice, candy, sodas, chips, and anything else that you already know you shouldn’t be eating.
4. Drink clean water as your beverage of choice. Avoid Fruit drinks and fruit juices (unless YOU juice them yourself)
5. Stop smoking, drinking beer & wine, and drinking coffee.
6. Get 8 hours of sleep each night.
7. Hang out with people who want to be healthy.
Oh how I wish I had your problem instead of the opposite.
You say you're working out twice a week?? That isn't enough. 4 times a week is better. At least 3.
Group your muscles together in this fashion:
Day 1: Chest and Triceps
Day 2: Back and Biceps
Day 3: Shoulders and Legs
Day 4: (optional) CORE
If you don't do day 4... add some core exercises to each of the other 3 days.
Follow this link for what exercises work what muscle groups:
http://exrx.net/lists/directory.html...
Increase your protein intake to help your muscles grow.
For each exercise, do a warm up set (12-15 reps), 2 "standard" sets (8-10) reps, and a power set (4-6 reps).
If you can do the upper limit or more... increase the weight on the next workout. If you cannot do at least the lower limit, lower your weight next workout. Increase your weight between sets 1 and 2, and again between sets 3 and 4.
Emphasize the negative motion (meaning the motion that returns to the starting position)... that is where all the work happens. Take 2-3 seconds to return to the starting position.
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