Tips for working out??

[GraySon]

Hello everyone!

I have to start working out for a health class of mine and I am really excited for it. However I am really skinny and would like to gain some muscle. I don't want to be huge or anything, just in good shape. Does anyone have any tips? I would really appreciate it. 

Thanks

[JenniLacey]

Do compound exercises; pull ups, push ups, rows, deadlifts, squats, lunges, planks, etc.

Lift heavy...  you should reach muscle fatigue (you cannot possibly do another rep in good form) in around 8-10 reps.

Practice healthy nutrition and balanced carbs, fat and protein. No, you don't need supplements or protein powder unless you have dietary restrictions. Eat about 150 cals more a day than it takes to maintain your weight.

Do a full body routine 3x a week of about 6-8 exercises on non-consecutive days to allow a opportunity for muscle repair, this is when muscle is grown.

You won't get huge... that would require the intention of getting huge; years of training, hours in the gym, supplements, hormones and/or steroids. Just don't do a huge calorie surplus and gain too much fat.

[GraySon]

If I do this can I end the day with elliptical or anything like that?

[flyboy]

@GraySon,

Try a good quality Protien Powder shake and drink one after every workout.  They will help your body build muscle after a hard weight workout.  You should also try incorporating several different types of workouts into your routine, weights, cardio, HIIT, etc. and mix it up. 

Good luck

[Nick17]

If you want to gain some muscle, definitely hit the weights.  There are some good resources online for "hardgainers" who might have trouble putting on weight.  One resource I particularly like is this guy:

http://anthonymychal.com

Also, if you are thin and want to put on some muscle, replace regular cardio with sprints or High Intensity Interval Training.  Best of luck!

[voodoogmr]

I'm fairly new to strength workouts. I mainly use a SoloFlex. It uses resistance bands and that works very well if you want lean muscle mass. However, I feel I actually get more muscle definition using free weights with programs like T25 and P90X. 

I just do a lot of pull-ups, chin-ups, dips, standing bicep curls, seated bicep curls (with elbows on the knees), flys, arnold presses, and frontal tricep lifts and extensions. I just use a cheap set of 14" bars with various plates around 20lbs per arm. I don't want to get too big and bulky.

[Manticone]

I think a certain amount of that is genetic and is hard to change, but generally adding more protein, doing more weights, and adding creatine to shakes are all supposed to help with muscle development (apparently you can get creatine at GNC). For muscle recovery, I also add MSM to water. It helps diminish muscle pains from exercise a lot faster for me, and helps with joint pain (I have had ligament problems since childhood).