T Nation

Please Help a Beginner

hello guys, this is my first time posting on this site,i would like to start lifting weights to gain muscle mass,i am 5 9" approx
and a skinny 134lbs, i am 35 yrs old, and my mom and dad are genetiaclly small people,i always had problems gaining weight, have been 120lbs most off my life untill i probably got married 8yrs ago,however now i would like to make a change.

my questions are

1.should i see a doctor?

2.what pre training i can do before i actually start to lift any weights, and how long shall i do this pre training

3.how long, and how often should i do the pre training.

4 when should i start on a muscle mass diet?

and to reference to Massive Eating �?? Your Guide To Packing On Muscle Mass
Part 1 �?? Calorie Needs
By John M Berardi

how do i measure my bodyfat? nothing on that page that tells me how.

[quote]redserv wrote:
hello guys, this is my first time posting on this site,i would like to start lifting weights to gain muscle mass,i am 5 9" approx
and a skinny 134lbs, i am 35 yrs old, and my mom and dad are genetiaclly small people,i always had problems gaining weight, have been 120lbs most off my life untill i probably got married 8yrs ago,however now i would like to make a change.

my questions are

1.should i see a doctor?
if you think you should

2.what pre training i can do before i actually start to lift any weights, and how long shall i do this pre training

not necessary . but a month on Cybex-type machines is plenty enough to get warmed up .
3.how long, and how often should i do the pre training.

hit em twice the first week , then up it to 3 …or 4 .

4 when should i start on a muscle mass diet?

whenever you’re ready

and to reference to Massive Eating �?? Your Guide To Packing On Muscle Mass
Part 1 �?? Calorie Needs
By John M Berardi

how do i measure my bodyfat? nothing on that page that tells me how.[/quote]

learn to use skin-fold calipers…unless you wanna spring for/have access to actual Training facilities .

and during that month…READ

[quote]redserv wrote:
<<< untill i probably got married 8yrs ago >>>[/quote]

You don’t remember fer sher if you got married 8 years ago =]

Seriously, do you have any health issues that you’re aware of?

Track what you’re eating (I’ll bet it ain’t as much as you think, once the calories are added up). My parents were bird bones too, but what I really got from them was the habit of eating like a bird. What seems like normal food intake to you is probably not.

first off you just need to eat more. I used to be 130 6’0 so i know what you mean. Now im 6’0 6’1 ish and weigh around 165-170, still not that big but a lot bigger and stronger than i was before. Eat things like peanut butter and buy weight gainers and protein to assist if you dont have enough time to eat a correct meal.

Honestly just try and get in 3000-4000 calories a day. For working out, in the beginning i did a lot of machines and thought free weights sucked ass but then i learned i was COMPLETLY wrong. The machines actually got me stronger so it did help me somewhat to transition over to free weights because i used to be really weak. Just workout 3-4 times a week and eat a lot and you should be on your way.

I don’t think you need to see a doctor unless you have some pre-existing condition or you think somthing is wrong. To ease into working out read a lot and practice doing the exercises corectly with good form. When you get it down and are bored start lifting heavy.

You should also be reading about diet during this time when you start lifting heavy you can start eaing bigger. I would start by identifying the right foods, practice getting lots of protein, and just kind of get into the routine of eating like a bodybuilder. If you want to know your bf % find somone with one of those bodyfat measuring scales or post a picture.

I’m 6’2" and until I got married at age 30 I was 165#. I didn’t exercise and my weight never changed. My abs showed and I had lots of energy so why exercise? Once I was married and food was freely available, I gained steadily until I was over 200 at 40. Still not exercising, you know that the extra 40# was fat.

I still looked skinny, just my abs turned into a spare tire and I went from
10% fat to 30% in 10 years. That’s where you’re going unless you change.

Start with bodyweight exercise, chinups, pushups, situps, squats, etc. Build up some volume gradually. Do this for about 3 weeks. This will become your warmup. Start a basic strength program like “Starting Strength” based on basic barbell exercies like squats, deadlifts, and upperbody push and pulls.

Work on strength and don’t worry about size or fat for at least 6 months. Just focus on strength in these basic exercies.

Learn about diet. Some of the previous posters gave you some ideas. Eat enough to support the strength gains, the more good food you eat the easier the strength gains will come. The fat will drop and the muscle will grow without you really having to think about it.