[Help] Skinny Newbie Weight Training

lazybone · Dec 8, 2010

Hello guys! My name is Simon Liu. I'm currently 6" weighting about 140-150. I tried to gain muscle mass and get bigger but it doesn't seem to work out. Maybe it's because I'm doing the exercise wrong or something. I normally go to gym 3-4 times a week. Doing Bench Press with dumbells, chest flys with the machine

, mostly upper body. But I don't seem to gain mass. Also I have the muscle milk protein powder. I'm wondering am I suppose to take it everyday? or just the day I work out? Thank you! Also can someone have a recommended exercise for a skinny guy like me? Thanks!

Coach Palfrey · Dec 8, 2010

lazybone said:
Hello guys! My name is Simon Liu. I'm currently 6" weighting about 140-150. I tried to gain muscle mass and get bigger but it doesn't seem to work out. Maybe it's because I'm doing the exercise wrong or something. I normally go to gym 3-4 times a week. Doing Bench Press with dumbells, chest flys with the machine , mostly upper body. But I don't seem to gain mass. Also I have the muscle milk protein powder. I'm wondering am I suppose to take it everyday? or just the day I work out? Thank you! Also can someone have a recommended exercise for a skinny guy like me? Thanks!

Deadlift, Squat, Presses and Pulls - big compound exercises done with heavy loads for around 5 reps. Eat lots of food and supplement this with milk and/or protein powder. Train full body 2-3 times per week.

lazybone · Dec 9, 2010

Thank you guys for replying! So I just have to keep eating and for the deadlifts, I have to do heavy ones o.o like how heavy?

Coach Palfrey · Dec 9, 2010

lazybone said:
Thank you guys for replying! So I just have to keep eating and for the deadlifts, I have to do heavy ones o.o like how heavy?

How strong are you? Just aim to struggle by the end of the fifth rep. Work on technique at first at then build up towards 2 x BW +.

lazybone · Jan 20, 2011

Coach Palfrey said:
How strong are you? Just aim to struggle by the end of the fifth rep. Work on technique at first at then build up towards 2 x BW +.

I tried the first workout for the site you gave me. I actually like it. But the deadlifts is actually weird. After doing that its so hard to work on other parts because it makes me wobble. I have a question. For some reason I couldn't do shoulder workouts, like military press for some reason. It like hurts my neck and my spine. I think I'm doing the workout correctly but it kind of hurts my body. Is there any other exercises good for shoulders? I tried scarecrow and the raise. thanks!

Coach Palfrey · Jan 20, 2011

lazybone said:
I tried the first workout for the site you gave me. I actually like it. But the deadlifts is actually weird. After doing that its so hard to work on other parts because it makes me wobble. I have a question. For some reason I couldn't do shoulder workouts, like military press for some reason. It like hurts my neck and my spine. I think I'm doing the workout correctly but it kind of hurts my body. Is there any other exercises good for shoulders? I tried scarecrow and the raise. thanks!

Don't underestimate the physiological demand of the deadlift - maybe do it in isolation at this stage.

With regards to the shoulder problem, it is difficult to give advice without being able to see your technique. You'll get a certian amount if shoulder work in other presses and pulls though. I'd avoid doing any isolation work.