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Old 08-06-2012, 02:55 PM   #1
jbowman
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Default New and looking for help.

Friend referred me here.
Goal: Get bigger & Stronger.

Age:24
Height: 6'0
Weight:145

Any help is much appreciated! A lot of information seems to be out there, and overwhelming.
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Old 08-06-2012, 03:07 PM   #2
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you have come to the right place i'm sure bendthebar or one of tne other experienced lifters here will help you out.
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Old 08-06-2012, 03:10 PM   #3
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Yeah, Help from anyone is great!
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Old 08-06-2012, 03:11 PM   #4
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I would suggest 2 things. A 3 day full body routine and the GOMAD diet. I have seen several skinny tall guys get great benefits from both when starting out. There are several 3 day full body variations BendTheBar has a great one that goes like this.


Monday
Squat 3 x 20 rep goal
Close Grip bench 3 x 20 rep goal
Dumbbell Row 3 x 20 rep goal
Barbell Curl 3 x 25 rep goal
Abs exercise 3 sets

Wednesday
Deadlift 3 ramping sets, 8 rep goal
Military Press Variation 3 x 20 rep goal
Pull Ups 3 x max
Dips 3 x max
Calf Exercise 3 x 25 rep goal

Friday
Squat 1 x 20 reps
Bench Press 3 x 20 rep goal
Barbell/Pendlay Row 3 x 20 rep goal
Dumbbell Curl 3 x 25 rep goal
Abs exercise 3 sets

“Rep goals” – use the same weight for these sets. Push, but stop a set when your form goes bad or you feel like you will fail on the next rep.

When you can hit the rep goal total for the 3 sets, add weight the next time you perform that lift.

For example…bench press. You use 155 pounds and your 3 sets look like:

155 x 8 reps
155 x 6 reps
155 x 5 reps

That’s 19 total reps…shy of your rep goal. Next week you perform:

155 x 9 reps
155 x 7 reps
155 x 5 reps

That’s 21 reps! Your rep goal was 20. Time to add weight.
do 2-3 warm up sets for the big lifts( squat, dead, bench)

GOMAD- Gallon of milk a day. I suggest 3 whole meals and a gallon of milk everyday.so for example
meal 1
8 whole eggs omelete w. 1 cup cheese/spinach and tomato omelette
1 cup oats w/
1 cup blueberries or applesauce and cinnamon

meal 3
8 oz chicken
8 oz yam
1 banana
1 cup green veggies

Meal 3
8 oz beef
2 cups rice/Quinoa
1 cup green veggies

you will be making adjustments diet wise to where you want to be gaining 1lb per week. key will be consistency,technique and pushing your limits while training.
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Last edited by SeventySeven; 08-06-2012 at 03:15 PM.
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Old 08-06-2012, 03:17 PM   #5
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Can't add much to that, good post.

Whatever the specifics you do, just a few general guidelines for your first few months:

1) Get your form downpat before you add any serious weight to the bar. You need to have at least decent form before you start piling on the weight. Learn to Bench properly, Squat to depth and Deadlift with a decent looking back. Learn to Overhead Press correctly as well (bar up and BACK).

2) Don't worry about supplements or adding too much bodyweight just yet. Get your form down first, otherwise your weight will probably be fat. Eat healthily, avoid junk, fast food etc and get your diet under control. It's Strength AND Health that will get you to your goals.

3) Have fun with it and have some patience.
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Old 08-06-2012, 06:16 PM   #6
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Just wanted to say welcome to the forum Jbow.
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Old 08-06-2012, 11:20 PM   #7
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Thanks for the replies. Seventyseven was the friend who referred me. Any other replies/imputs would be appreciated!
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