Need workout advice

[skinnyguy]

So I consistently hit the gym and do weights. No matter what I do, I cannot seem to grow out of my lanky physique. I have been lifting constantly yet I still have no definition in chest and upper body. I eat healthy and drink protein shakes. Any ideas on things I can try to change it up? I'm desperate at this point because I'm starting to think that my genetics will not allow me to get buff.

 

[yyc12]

You'll get good advice here but you'll do better on fitness/weight training forums.

 

[yyc12]

FWIW, I'm "less skinny" than i used to be but there's no way around force feeding DAILY (not just on workout days). Also build your legs/glutes and your BACK with compound movements mostly. Those muscles are the foundation of a solid physique (of course all the other muscles will be worked as well, duh). Chicks dig glutes just as much if not more than the so called beach muscles.

 

[ediceneet12]

hey skinnyguy I gained 15 pounds in 3 months after i started
starting strength and just increasing how much i eat everyday.

My workout looks like this

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows (or power cleans for 5x3, 5 sets of 3 reps apiece)
2x5-8 chinups ***if you do the power cleans, do 3 sets of chinups***

It's done 3 times a week and just alternate's A/B/A and then next week B/A/B
if your knew too wait lifting this will be perfect for you. It takes about and hour for me
to get through, make sure you lift heavy so make sure your only able to get like 5 reps in before
you feel like you gotta quit.

 

[Purefilth]

So I consistently hit the gym and do weights. No matter what I do, I cannot seem to grow out of my lanky physique. I have been lifting constantly yet I still have no definition in chest and upper body. I eat healthy and drink protein shakes. Any ideas on things I can try to change it up? I'm desperate at this point because I'm starting to think that my genetics will not allow me to get buff.

Ok, How much do you eat and whats your workout routine and how long have you been lifting?

http://macronutrientcalculator.com/
Heres a calculator to get you a rough Idea.

Firstly - Consuming excess calories is a definite MUST in order to grow and secondly you HAVE to be doing the big 3.
Bench
Squat
Deadlift

It took me a while to get to grips with Eating properly and eating ENOUGH is still a struggle - mainly cos Ive got my size up, and need like 4500 -5000 calories daily to grow.


Carb load before workout, then simple carbs and protein load afterwards.

Post what you lift and how you eat, we can give pointers I can guarantee that you're eating nowhere near enough though - thats everyones answer to not growing. EAT like a breastfeeding mother with 10 hungry babies to feed.

 

[switch]

starting strength is ok for beginners , try that.

 

[Krueg]

How long have you been lifting?

How often do you hit the gym?

What does your current program look like?

About how many calories are you eating a day? As well as grams of protein and how many meals a day do you eat?

Could be numerous things but, when it comes to weight lifting a lot of things are individualized.. Reply so we can help you.

 

[[S]alvatore]

So I consistently hit the gym and do weights. No matter what I do, I cannot seem to grow out of my lanky physique. I have been lifting constantly yet I still have no definition in chest and upper body. I eat healthy and drink protein shakes. Any ideas on things I can try to change it up? I'm desperate at this point because I'm starting to think that my genetics will not allow me to get buff.

Hardgainers aren't as common as people think, but undereaters are.

- Post your current routine:
Eg.

Monday Upper
Bench 3x8
Chin ups 3x8

Wednesday Lower
Squat 3x8
Stiff leg deadlift 3x8

- A days worth of food:

7am
Cup of oats
Scoop of whey
Milk

11am
Tuna
Vegetables
Bread