Where to start?

[zmkbunj]

Hey peoples!

I am 20 yrs old and just joined today.
I play tennis every day 2-3 hours approximately. I am also starting to go to the gym. I am 6'2 and weigh appx. 65kg which is something like 146lbs I think. My frame is fairly small and I would like to add muscle and weight. I also have access to a swimming pool at my gym. Today, I bought Mamooth 2500 (weight gainer).

Since many of you here have been successful, I was wondering if someone could come up with some strategy (reps,....) for me before I hit the gym and ask for 'guidance' there.

Thanks a million,

Dan

 

[Riverdragon]

To start with I would concentrate on building a decent foundation to build on. Go to the gym 4 days a week and do an upper-lower body split for a few weeks and then if you want, you can split your workout up and do one or two bodyparts a day.

Find out how many calories you are taking in at your present body weight and try to up that by about 200-500 calories and see if you are able to gain any weight to start out with.

Last but not least, read everything you can. Take in as much info as possible. This board has ALOT of useful info. Here's a good website showing muscle groups and exercises: http://www.exrx.net/Lists/Directory.html

 

[Vieope]

Start bulking!

 

[zmkbunj]

lol

Love the common sense here!

 

[Cold Iron]

There's alot you need to read up on. Use the search function for anything specific you need to know and just read as many threads as possible.

you can go back pretty far. everything you need and more is available if you take the time to read up

 

[CowPimp]

First of all, weight gainer is crap. It's much better to eat the right foods and gain weight that way. Proper nutrition is extremely important when it comes to lifting. Check the diet & nutrition forums stickied threads for a lot of good information.

Here is the standard routine that I recommend to people when they first start weight training:

Monday, Wednesday, & Friday:

Squats 3 x 12-15
Romanian Deadlifts 3 x 12-15

Deadlifts 3 x 12-15
Chinups 3 x 12-15

Bench Press 3 x 12-15
Military Press 3 x 12-15

Bicycle Crunches 3 x Failure
Reverse Crunches 3 x Failure

Try this until your gains start to diminish. A full body workout at higher reps with lots of compound exercises is good to start out with. It helps you develop a lot of stabilizer muscles and lets you develop your form before you move to lower repititions.

After a couple of weeks, you will probably want to start doing lower repititions (8-12 for mass and 1-6 for strength is a good general guideline). Also, make sure to change your routine frequently to prevent adaptation and boredom. No two workouts of mine are every exactly the same; although they may be similar, I make significant changes.