beginner looking for good workout plan to gain weight

Hey everyone, just downloaded the app today and was planning on going to the gym starting monday and was looking for help to develop a work out plan to gain muscle/weight. Im 22 years old, 6'ft 130lbs

Any help or advice is greatly appreciated! Thanks

Replies

  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Have you lifted before?
  • gregb4050
    gregb4050 Posts: 9 Member
    No
  • gregb4050
    gregb4050 Posts: 9 Member
    Also should say i had surgery on my shoulder few years back due to multiple dislocations. so its hard to bench press
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    gregb4050 wrote: »
    Also should say i had surgery on my shoulder few years back due to multiple dislocations. so its hard to bench press

    If you are new to lifting, then a good full body three day a week program would likely be best.

    A couple are:

    StrongLifts
    Starting Strength
    All Pro

    However, these include bench in them (as most good routines will). Possibly AllPro would be best as it would be more adaptable and not focused quite as much on the 'main' compounds.

    You can find the details here:

    http://forum.bodybuilding.com/showthread.php?t=4195843

    You should be able to swap out bench for a one or two other lifts that are easier on your shoulders. Can you do other chest/shoulder exercises?

  • gregb4050
    gregb4050 Posts: 9 Member
    For the most part i can, the bench press is the only one i find i cant do because of my shoulder

    And thanks, ill give it a look!
  • gregb4050
    gregb4050 Posts: 9 Member
    Also it hurts my shoulder when i do over head lifts. Anything really when i have to raise weight over my shoulders / head. Any suggestions as to how to improve that? Just start with light weights and lift more gradually?
  • AsISmile
    AsISmile Posts: 1,004 Member
    Also, don't forget that you will only gain weight and muscles if you eat over maintenance. So probably 3000+ calories.
  • 89nunu
    89nunu Posts: 1,082 Member
    What Sara said.
    + the most important exercise: shoveling, as in shoveling food in your mouth. At 22, tall and skinny you will want to make almonds and avocados and everything high calorie your friend!
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    gregb4050 wrote: »
    Also it hurts my shoulder when i do over head lifts. Anything really when i have to raise weight over my shoulders / head. Any suggestions as to how to improve that? Just start with light weights and lift more gradually?

    Have you seen a physio? You may need to add in some rehab type exercises.
  • rgrz82
    rgrz82 Posts: 9 Member
    As a beginner, a full body routine 3-4 times a week would be a great starting point. Don't worry about getting into drop sets, super sets, or anything else. Your main focus should be compound lifts with light weight to get proper form down. Do your research on front delt variation exercises through youtube to find something comfortable for your shoulder. Best of luck!
  • ndj1979
    ndj1979 Posts: 29,139 Member
    Sarauk2sf wrote: »
    gregb4050 wrote: »
    Also it hurts my shoulder when i do over head lifts. Anything really when i have to raise weight over my shoulders / head. Any suggestions as to how to improve that? Just start with light weights and lift more gradually?

    Have you seen a physio? You may need to add in some rehab type exercises.

    I was going to add this as well..

    OP - you might want to consult with your dr/physio before starting a heavy lifting program, based on your injury history.
  • gtmfitness
    gtmfitness Posts: 51 Member
    Glad to hear you are starting your fitness journey!

    My advice to you:

    Don't forget why you are starting in the first place.....I know for me, I just wanted to look incredible and just downright feel sexy! While enjoying my life too.

    Even though I LOVE lifting....I don't want to live in the gym or spend countless hours meal prepping.

    So I would encourage you to build a routine that still allows for doing the things you enjoy most, such as eating out with friends or family or whatever!

    Fitness is a great tool to enhance your life, but too many people nowadays are getting caught up in it and forgetting to live their lives.

    But hey, that is just my opinion. I dont want to push anyone's buttons and start a fight! :smiley:

    I focus my training around a few key exercises:

    Incline Bench Press
    Standing Shoulder Press
    Weighted Chin Ups
    Barbell Curls
    Pistol Squats
    Hanging Leg Raises

    And I only train 3 times a week......to support having a life outside the gym.
    Here is how I would set up a sample routine:

    Workout A
    Incline Press: 3 sets of (4-6) reps
    Seated Dumbbell Shoulder Press: 3 sets of (4-6) reps
    Lateral Raises: 3 sets of (8-10) Reps
    Skull Crushers: 3 sets of (4-6) reps
    Hanging Leg Raises: 3 sets of (6-10) reps

    Workout B
    Weighted Chin Ups: 3 sets of (4-6) reps
    Pistol Squats: 3 sets of (4-6) reps
    Barbell Curls: 3 sets of (4-6) reps
    Rear Delt Flyes: 3 sets of (8-10) reps
    Calf Raises: 3 sets of (10-12) reps

    Alternate workouts A and B as follows:
    ABA BAB ABA and so on... (Monday Wednesday Friday) or 3 non-consecutive days

    When you can do 3 sets of 6 reps on an exercise, add 5lbs next workout.


    Sorry for the long reply,
    Hope that helps!
  • sedsizzle
    sedsizzle Posts: 1 Member
    I had shoulder surgery for my dislocated shoulder 2 yrs ago also and it just started getting better this year. You really need to focus on getting full range of motion on your shoulder first before thinking of doing all these intense workouts. Bands, light weights, and A LOT of stretching to increase mobility on your shoulder is what you should focus on. It takes a lot of time and discipline but it's worth it when you feel strong again on your shoulder and when u have almost full range of motion with minimal discomfort. A good physical therapist can help too
  • ndj1979
    ndj1979 Posts: 29,139 Member
    edited July 2015
    gtmfitness wrote: »
    Glad to hear you are starting your fitness journey!

    My advice to you:

    Don't forget why you are starting in the first place.....I know for me, I just wanted to look incredible and just downright feel sexy! While enjoying my life too.

    Even though I LOVE lifting....I don't want to live in the gym or spend countless hours meal prepping.

    So I would encourage you to build a routine that still allows for doing the things you enjoy most, such as eating out with friends or family or whatever!

    Fitness is a great tool to enhance your life, but too many people nowadays are getting caught up in it and forgetting to live their lives.

    But hey, that is just my opinion. I dont want to push anyone's buttons and start a fight! :smiley:

    I focus my training around a few key exercises:

    Incline Bench Press
    Standing Shoulder Press
    Weighted Chin Ups
    Barbell Curls
    Pistol Squats
    Hanging Leg Raises

    And I only train 3 times a week......to support having a life outside the gym.
    Here is how I would set up a sample routine:

    Workout A
    Incline Press: 3 sets of (4-6) reps
    Seated Dumbbell Shoulder Press: 3 sets of (4-6) reps
    Lateral Raises: 3 sets of (8-10) Reps
    Skull Crushers: 3 sets of (4-6) reps
    Hanging Leg Raises: 3 sets of (6-10) reps

    Workout B
    Weighted Chin Ups: 3 sets of (4-6) reps
    Pistol Squats: 3 sets of (4-6) reps
    Barbell Curls: 3 sets of (4-6) reps
    Rear Delt Flyes: 3 sets of (8-10) reps
    Calf Raises: 3 sets of (10-12) reps

    Alternate workouts A and B as follows:
    ABA BAB ABA and so on... (Monday Wednesday Friday) or 3 non-consecutive days

    When you can do 3 sets of 6 reps on an exercise, add 5lbs next workout.


    Sorry for the long reply,
    Hope that helps!

    based on OP's injury history, I would be wary of endorsing any specific plan until OP sees Dr/Physio…..
  • mantium999
    mantium999 Posts: 1,490 Member
    ndj1979 wrote: »
    gtmfitness wrote: »
    Glad to hear you are starting your fitness journey!

    My advice to you:

    Don't forget why you are starting in the first place.....I know for me, I just wanted to look incredible and just downright feel sexy! While enjoying my life too.

    Even though I LOVE lifting....I don't want to live in the gym or spend countless hours meal prepping.

    So I would encourage you to build a routine that still allows for doing the things you enjoy most, such as eating out with friends or family or whatever!

    Fitness is a great tool to enhance your life, but too many people nowadays are getting caught up in it and forgetting to live their lives.

    But hey, that is just my opinion. I dont want to push anyone's buttons and start a fight! :smiley:

    I focus my training around a few key exercises:

    Incline Bench Press
    Standing Shoulder Press
    Weighted Chin Ups
    Barbell Curls
    Pistol Squats
    Hanging Leg Raises

    And I only train 3 times a week......to support having a life outside the gym.
    Here is how I would set up a sample routine:

    Workout A
    Incline Press: 3 sets of (4-6) reps
    Seated Dumbbell Shoulder Press: 3 sets of (4-6) reps
    Lateral Raises: 3 sets of (8-10) Reps
    Skull Crushers: 3 sets of (4-6) reps
    Hanging Leg Raises: 3 sets of (6-10) reps

    Workout B
    Weighted Chin Ups: 3 sets of (4-6) reps
    Pistol Squats: 3 sets of (4-6) reps
    Barbell Curls: 3 sets of (4-6) reps
    Rear Delt Flyes: 3 sets of (8-10) reps
    Calf Raises: 3 sets of (10-12) reps

    Alternate workouts A and B as follows:
    ABA BAB ABA and so on... (Monday Wednesday Friday) or 3 non-consecutive days

    When you can do 3 sets of 6 reps on an exercise, add 5lbs next workout.


    Sorry for the long reply,
    Hope that helps!

    based on OP's injury history, I would be wary of endorsing any specific plan until OP sees Dr/Physio…..

    Agree. As a person who has fought multiple shoulder issue through the years, that program has a lot of lifts that could cause issues.

    OP, if you haven't, meet with a PT, physio, or ortho specialist. If you had surgery, I would be surprised if you didn't go through PT after, and you may need to continue using those exercises for an extended period of time. I still regularly do various exercises from my times in PT as supplementary work to the core lifts.

    After my last surgery, I found chest and shoulder exercises less discomforting when using dumbbells, as opposed to barbells, and start REALLY light, and work up. I think the added range of motion the dumbbells provided allowed for less stress than a fixed barbell. Although now, I primarily do barbell work.

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    AsISmile wrote: »
    Also, don't forget that you will only gain weight and muscles if you eat over maintenance. So probably 3000+ calories.

    This