Thread: skinny dude

i think you should check out the training101 sticky at the top of this forum and put together a program that is going to be a little more efficient and geared towards your goals.

Too much isolation work probably, stick to the compound lifts. Accessory isolation lifts should be done last in your workout.

NEVER skip your breakfast, it's as vital as your post workout drink. Go to the diet section for this. In short: EAT!

Don't train the same bodypart two days in a row. At least one day of rest should be included.

You also probably don't need to train 4 times per week. 3 fullbody workouts per week is plenty.

3 sets of 12 reps is not going to do much to put mass on a hard gainer like yourself.Dropping to two workouts a week (full body) using 4-5 COMPOUND exersizes with NO isolation moves and doing 10x3's - yes that's right -10 sets of 3 reps @ roughly 85-90% of your 1rm in all exersizes every other workout , and either 4x6 or 5x5 (I prefer 4x6@80-85% 1RM) each remaining workout.You want to use this routine for 8-12 weeks.While you are doing the "Keep it simple routine" (my phrase) outlined above, begin to read and study(prepare) for a 5x5 (google Bill Starr 5x5) program .These simple things should keep you busy and growing for the next half year...

I reccomend:
Flat bench OR incline (but not both during the same 8-12 wk period)
Military press (seated or standing)
BB rows
Deadlift
Squat (or some variation of squats ie. hacks ect.)

Can't go wrong with these!!! GOOD LUCK!

Thanks for the replys. By the way im not totally skipping breakfast i usually just grab a few cereal bar type things. Also I heard your suppose to have 1.5 grams of protein per pound of bodyweight, but this seems to much. If its true should I drink protein in the morning in addition to after my workout?

You want to be consuming protein in every single meal you have ideally, this includes breakfast, if you can consume at least 30grams of protein per meal and your eating 5 or 6 meals a day then this is very good and your constantly providing your body with the nutrients it needs to grow.

yea...chek out the stickies. they helped me a lot.