hey everyone, im new here and just starting to lift so i figured this would be a good place to get some tips. im a former serious runner, so ive never had any muscle to speak of. i stopped running seriously after high school(2 years ago) and have since shot up in weight from 155 to 188. some of this weight is from lifting on and off (couple months at a time) in the past two years but some is just my body gaining back body fat. im 6'4, so 155 pounds is obviously going to have no body fat to speak of, especially with the amount i was running(60 miles a week). i'm looking to get up to around 215 so my frame will at least look somewhat filled in. any tips i can get on workouts would be greatly appreciated. right now im doing chest/arms/legs and shoulders/back on alternating days with one day off a week. also, how long do you think it will take me to get up to my goal weight.
coming from a similar situation 6'3" 180 -> 210, I can say what really helped was going heavy in the 5 rep range. I did a routine similar to the Starting Strength routine. That or 5x5 is what I would recommend. (What I did was work up to a heavy set of 5 in Squat, DL, Barbell Row, and Bench).
as for weight though, you and I will need to be about 240 to look "filled in".
Last edited by Mosnar; 11-04-2008 at 07:35 PM.
Currently: 6'3", 220#, 295/235/430
Goals (for now): 230#, 355/260/445
Some time in the distant future: 275#, 750/500/750
i guess i should have said athletic instead of filled in. but i dont plan on stopping at 215, thats a shorter term goal for me.
i am 6'6'' and i was about 190 when i graduated high school. I am 250 now and relatively muscular/thick but i am still a LONG ways from where i want to be. I would recommend the basics, eat as much as you can every day until you are sick, sleep 8 hours, find a good routine that involves compound movements, do heavy weight that you can only rep 3-6 times. You will make amazing strength gains and some significant weight gain quickly in the beginning and eventually plateau. At that point find ways to shock your body into growth with different rep ranges, routines, and lifts. Consistency is KEY.
As of 9/25/09
6'6'' 273lbs (bulking)
I'm tall but no longer skinny.
In the last 8 months, I've put on more muscle doing the westside barbell conjugate method than in years prior to that when I was doing a bodybuilder isolation exercise focused workout. Before I switched, I thought that I'd never have a strong bench because of my really long arms. I don't think that way anymore. Now, I KNOW I will bench 400+ pounds raw. There is no doubt that I now have to tools to make it happen.
Last edited by BigTallOx; 11-04-2008 at 10:31 PM.
I was hoping you'd post on this one BigTallOx. See his post.
I'm not as tall as you guys (6'), but I graduated high school at 125 pounds. Now, at 255 (bulking until Jan.), I'm bigger and stronger than I ever was. You need to eat like crazy, lift hard/heavy and be consistent in both.
Last edited by rbtrout; 11-05-2008 at 10:23 AM.
Give chalk a chance.
49 years old
im 6'3 and at ~180. when i started 3 weeks ago i was 172. im not even close to being a little filled out. i have been eating like a pig lately and been lifting heavy. ive been noticing a difference and i increase my lifts at least by 5-10 lbs a week so far anyway
short term goal: 200
Long term goal: Lean 225
how long do you think itll take for me to get up to 215 from 190. remember this is putting weight on a very thin tall frame and im pretty much just starting to work out.
Gartorfan, my height and starting weight, and even current weight and goal are all very close to yours.
I am 6' 5, started at 150, have been up as high as 200, but stay at just below 190 right now.
I think the best tips for you are as stated:
Eat a ton. Never stop eating.
Get as close to 8 hours of sleep a night as possible.
For a routine, you can check out Built's Baby Got Back routine, us tall guys can never have enough back muscle. There is also WBB1, or if you can get your hands on the book, I'm hearing more and more about Rippetoe's Starting Strength.
For lifts like squats and deadlifts, make sure you get the proper form down before you start moving serious weight.
"I would have had sex with a pornstar, slapped a bitch and stole someone's dog." - deeder
"Ever heard the term "screwing like rabbits? There's a reason it came about, and it has nothing to do with putting up drywall." - mrelwooddowd
"If you are looking for a workout that will make you sore, you need to reassess your priorities, and perhaps look for an S&M club in your area." - Paul Stagg
"I do encourage that people laugh at the fact I've put ass creme on my face." - Rock Steady
"I look like a condom full of walnuts." - Risk10k
"...the mothers would hang out of the window to get a piece of my little peanut ass and my bronzelike skin." - Rock
"There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a ****ing Pussy. I have no time or patience for ****ing Pussies. Please tell everyone you know that I said this." Mark Rippetoe
eat a lot and lift heavy. it's a long process. I gained 50 pounds after graduating high school by cramming my face with anything i could get my hands on. it's not the healthiest way to gain and it leaves some fat on your body, but it works. just up your overall calorie count and hit the gym, but cardio on the back burner for a little while.
i have a partner that's gained a few pounds already with leaps in strength over the apst 2 months we've been lifting after weighing 165 at 6'1" all his life, and he even lifted a year before we began together. he just didn't lift right and didnt eat enough. you grow out of the gym, not in it.
Last edited by hockegoale; 11-07-2008 at 09:01 AM.