Hey I’m new to working out, at 23 years old and I’ve previously worked out when I was a young teenager, and then afterwards when I was 20-21 for about 9 months straight. I will be 24 soon, and Safe to say, am pretty healthy, don’t eat shit, never ever eat junk food or go out to restaurants ever, but I’m very skinny, skinnier than most women I see even in the gym , and I’m not sure what to work out now because I haven’t worked out for so long. Often I do pull ups and push ups, but I don’t go to the gym and want to start out again. What do you guys recommend should be my workout routine, in order to bulk up in muscle? Also I am 5’7, 123 pounds. Thanks Bros for the advice
>>774389603 sets of 8-12 reps per muscle, do that twice a week.After a month or 2 bump it up to 5-6 sets per session.
>>77438960Bench pressOverhead PressSquatsDeadliftsBent over barbell rowsPull upsThese are the big guys. Do each of these twice a week. Then add whatever else based on goals but always allow a day to recover.
That’s not pretty skinny it’s normal
>>77439060Yea it is for my family but not in America
>>77438971I do almost all of these except for deadlifts and squats because I have a bad knee and I've been getting good results. Do these, OP.
>>77438971>>77439103also add curls and tricep extensions obviously or else you'll look like shit. I do a sort of retarded OHP that was intended to be an inclined bench but I've been getting serratus muscles from those as well. Do these and eat well and drink enough water and you'll eventually get strong and look good.
>>77439127How can I bulk up properly if I get full very easily? I think that’s the biggest problem I just don’t have that much of an appetite compared to most. How often should I work out and with what type of weights? I did different types of bi and triceps work outs with 17.5 pounds weights and with 5 or so reps of 15. Wasn’t crazy but did exhaust me
>>77439160I'm not that well informed so I can't really give very good advice but bulking up isn't really hard it's one of the easier parts. You could try making a shake so you don't have to worry about not reaching the amount of carbs and protein you need for your workouts. I personally work out different muscle groups every day and it's going well so far. I'm thinking of adding a rest day where I should have been exercising legs but if you're thinking about doing full body workouts that include legs you could work out every day with minimal rest given you're doing different body parts each day. 15 reps is a bit much you should probably look for maxing out at 12 reps if you're going to be working out until failure like I do, I'd recommend increasing the weight until you're maxing out at 12 reps. I've been putting more time into working out my arms recently since I feel they've lagged a bit behind with the rest of the progress I've been making.
>>77439160>How often should I work out and with what type of weights?Start with just the bar if doing barbell exercises, or 15 lb weights if doing dumbells. Do them very slowly up and down. Aim for 10-12 reps. If you can do them without any effort whatsoever, add 5 pounds at a time. If you are at a weight where you struggle to do a single rep with good form or feel sharp pains, reduce weight instead.
>>77439293>If you can do them without any effort whatsoever, add 5 pounds at a time.By this I mean, add 5 pounds and keep going until you find a weight good for you. Then train with that weight. Add 5 more lbs for week unless>struggle with good form or feel sharp pains
>>77439298>Add 5 more lbs for week*per weekWork out each muscle at least twice a week in separate sessions. 2-3 sets to failure.
>>77438960This is covered in the sticky. lurk moar
