Well with my current job I have a ton of time and nothing to do with it, so I thought I should do something productive with it. I weigh 130-135 lbs, Im 5'8, yeah Im a stick I know. Im looking to change this. Im looking for a work out routine that I can do in my basement to put on some muscle mass, actual size and weight. Can anyone write me up a routine that I can do with a basic bench and dumb bells?? or is that asking to much?

 

I will type out some of what I do, tomorrow when I have some time or later tonight...

 

get a good regime going. Some dumbells for curls and butterflies. Maybe a weight bench for military presses and benching.
Chin ups, push ups, sit ups.
Go to the drug store and get some Weight gain supplement to help the muscles feed off of something.

I know beastmode did a lot of weight lifting in highschool. He'll probably have some good tips

 

Well the first step is to get some protein intake. I can PROMISE you, if you are indeed a stick, you start putting some protein in your body daily, you will gain some muscle pretty quickly. Start with your body weight in grams per day (around 130 grams of protein a day) Up it if you are working out hard. Without protein, you ain't gonna get far without injecting the good stuff.

 

try and stay away from the "weight gainer" unless nothing else works. it will not only make you feel bloated after you drink it but its not designed for people wanting to gain "muscle" its for individuals who want to gain weight fast. and not good weight. yes there are a few good nutrients in there but the trade off is tens of thousands of calories. get some protein and a good multi-vitamin and you will be set.

 

this is not for everyone, but it will have you in shape and teach you a diffrent way to fight.

http://www.youtube.com/watch?v=7NijTFMa9xk

 

I am about to give you the bible so listen carefully:

Since you are a newb, you will put on some muscle rather quickly (these are the biggest gains you will ever get if you continue lifting):

1) Eat 500 calories more than your BMR (basal metabolic rate). A young adult male of your size probably burns about 2000 calories per day, so shoot for 2500 calores per day of food intake. Consume 150 grams of protein per day (600 calories worth) and the rest of your calories should be divided between fats and carbohydrates (preferably rice, potatoes, etc). I think eating 1 serving of fish a day is a good idea for general health as well. Your sources of protein should be lean ground beef, fish such as salmon and tuna, chicken, and any other lean meats you may like.


2)DO NOT OVERTRAIN...more lifting is not better
Here is an outstanding routine for you to follow:

Day 1:
Bench press
Incline press
Pullups or lat pulldown machine
bent over rows
deadlifts
shoulder press + dumbell side lateral

day 2:
squats
leg press
leg curls
standing calf raises/seated calf raises
barbell curls or db curls
tricep pressdowns

That's straight from Dorian Yates 6 time Mr. Olympia book. He recommends that be done in a one day on, one day off fashion. But I would go so far to say myself that you should do those 2 workouts only 1 time per week. The growth takes place outside of the gym, not in it.

Don't get caught up in what other people do, or fancy movements, or machines. If you really want to get down to the basics, the only exercises you need are squats, bench press, and deadlifts. You will get outstanding results by just doing those 3.

3) Stay consistent, drink a lot of water, don't do drugs/alcohol (not saying you do), use a protein powder or creatine supplement if you like (not necessary). And finally, don't expect results over night. Plan on seeing improvement by 6 months, and a pretty drastic change by 1 year.

Good luck

Michael

 

lol thanks Ill get right on that

So protein powder seems like a must for me, good work out schedule with what exercises?

 

I can't see that link at work, but if its any kind of dance exercise routine, all of those work, but they will make you lean and tough.
If you want to be bulky you'll want to add some weights into the mix

Pretty much anything that gives you a good cardio workout and makes you move and use your muscles to their limits will keep you in shape and make you stronger.

 

geezzz....might be a little more than ur looking for. but a good find none the less pappydan