New to lifting for muscle gain.

MechaNech1971
MechaNech1971 Posts: 6 Member
in Goal: Gaining Weight and Body Building
Greetings all. I'm fairly new to the healthy diet and lifting world. Reason for the change is age related and borderline unhealthy weight. I'm 47 6'1 and 145 lbs so I'm at the very bottom of the health zone for my size. I am extremely active and work in the home construction industry through the week and run sawmills on the weekend. I'm solid built for my size, but seems I lack the ability to put on the pounds. I've revamped my diet to a 3300 a day intake High protein diet. I start working out at the gym on the 11th, so here's my question. What should I be looking at to start building up size in the upper body? Low/mid/high reps or what. Through my work I feel as it's just a maintainer of what I've got. Ideally I would like to hit about 165-170 lbs and keep it leveled off there. I've set the goal of 1 pound a week in MFP. Is this doable or I'm I overreaching a little?
Thanks for the time

Replies

  • mmapags
    mmapags Posts: 8,934 Member
    The thing that will answer your question about reps etc. is to select a proven program. What is your weight lifting experience? Are you new to weight training? There are beginner programs and then more intermediate programs once one knows the basics of form and has a base of muscle and training.

    From your question, I would guess you are a beginner?
  • mmapags
    mmapags Posts: 8,934 Member
    quiksylver296 wrote: »
    There is a huge list of proven, progressive lifting programs in this thread, beginner to advanced.

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Was going to get that to post but you beat me to it! ;)
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    mmapags wrote: »
    quiksylver296 wrote: »
    There is a huge list of proven, progressive lifting programs in this thread, beginner to advanced.

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Was going to get that to post but you beat me to it! ;)

    I'm highly caffeinated this morning! :p
  • mmapags
    mmapags Posts: 8,934 Member
    quiksylver296 wrote: »
    mmapags wrote: »
    quiksylver296 wrote: »
    There is a huge list of proven, progressive lifting programs in this thread, beginner to advanced.

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Was going to get that to post but you beat me to it! ;)

    I'm highly caffeinated this morning! :p

    Sounds like a perfect time to hit the weight room. I should be as I'm on my 3rd cup of coffee but so far nada...
  • Phirrgus
    Phirrgus Posts: 1,894 Member
    mmapags wrote: »
    The thing that will answer your question about reps etc. is to select a proven program. What is your weight lifting experience? Are you new to weight training? There are beginner programs and then more intermediate programs once one knows the basics of form and has a base of muscle and training.

    From your question, I would guess you are a beginner?

    All this. And the coffee quiksylver296 and mmapags mention heavily helps too :D
  • MechaNech1971
    MechaNech1971 Posts: 6 Member
    By chance would any of you know where I can find a video or post it board of proper lifting posture. I'd prefer to have correct form off the bat and avoid creating bad habits or waste time with lifting incorrectly.
  • mmapags
    mmapags Posts: 8,934 Member
    MechaNech1971 wrote: »
    You are correct on the aspect of beginner to weight lifting. As far as coffee goes I'm an avid coffee drinker got that covered.

    Pick one of the beginner programs. Both Strong Lifts 5x5 and Starting Strength are good ones. Get a session with a trainer to learn proper form. Run that for 12 weeks. Then look at an intermediate program like PHUL or PHAT.
  • mmapags
    mmapags Posts: 8,934 Member
    MechaNech1971 wrote: »
    By chance would any of you know where I can find a video or post it board of proper lifting posture. I'd prefer to have correct form off the bat and avoid creating bad habits or waste time with lifting incorrectly.

    There are YouTube video for form for both SL 5x5 and Starting Strength. But, as I mentioned, I'd get a session with a trainer.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    edited June 2019
    Alan Thrall (Starting Strength) videos on Youtube.

    https://www.youtube.com/watch?v=vmNPOjaGrVE

    https://www.youtube.com/watch?v=wYREQkVtvEc&t=6s
  • Theoldguy1
    Theoldguy1 Posts: 2,496 Member
    FYI, you mentioned putting on size in your upper body. Any good strngth/muscle building program will put on overall strength and size.
  • Thormodo
    Thormodo Posts: 8 Member
    edited June 2019
    https://www.youtube.com/watch?v=4T9UQ4FBVXI
    https://www.youtube.com/watch?v=CnBmiBqp-AI
    https://www.youtube.com/watch?v=4AObAU-EcYE
    https://www.youtube.com/watch?v=QhVC_AnZYYM
    (Thrall is great too :tongue: . )

    https://startingstrength.com/get-started/programs

    If you're not planning on getting help from someone who knows what they're doing (a friend or a trainer). Then make sure you film your lifts et cetera, so that you can compare yours with how it's supposed to be done. Because you will most certainly be doing things wrong without really noticing it yourself.
  • HookGripDeadlifts
    HookGripDeadlifts Posts: 30 Member
    edited June 2019
    mmapags wrote: »
    MechaNech1971 wrote: »
    You are correct on the aspect of beginner to weight lifting. As far as coffee goes I'm an avid coffee drinker got that covered.

    Pick one of the beginner programs. Both Strong Lifts 5x5 and Starting Strength are good ones. Get a session with a trainer to learn proper form. Run that for 12 weeks. Then look at an intermediate program like PHUL or PHAT.


    Good advice for a beginner program but the duration you run the program will vary from person to person.

    As a beginner you’ll want to stay in the novice stage as long as possible. Optimally, as long as you’re adding weight to the bar you’ll want to stay on this program before moving on to an intermediate program.
  • MechaNech1971
    MechaNech1971 Posts: 6 Member
    Ok, last question now. I've been looking at pre and post workout supplements ( stuffs confusing by the way). Is there any specific ones I should try to implement to help me along the way?
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    edited June 2019
    MechaNech1971 wrote: »
    Ok, last question now. I've been looking at pre and post workout supplements ( stuffs confusing by the way). Is there any specific ones I should try to implement to help me along the way?

    Recognizing that pre/post supplementation doesn't have big impacts, if you are looking to maximize results, there are a few things I would do.

    Supplements: Creatine Monohydrate (5gs and you can do a load phase) daily; pre workout can be L-Citrulline (2-4g) or Citrulline Malate (5-8g) and 200-400mg of caffeine.

    https://community.myfitnesspal.com/en/discussion/10637410/beneficial-supplements-which-ones-are-right-for-you/p1


    For timing of nutrient, you can put some carbs (particularly glucose (i.e. - candy)) pre workout and some a meal post workout with 30-40g of protein in it.


    ETA: I also generally recommend blood work prior to ensure all vitamin levels and health markers are in a good position.
  • MechaNech1971
    MechaNech1971 Posts: 6 Member
    psuLemon wrote: »
    MechaNech1971 wrote: »
    Ok, last question now. I've been looking at pre and post workout supplements ( stuffs confusing by the way). Is there any specific ones I should try to implement to help me along the way?

    Recognizing that pre/post supplementation doesn't have big impacts, if you are looking to maximize results, there are a few things I would do.

    Supplements: Creatine Monohydrate (5gs and you can do a load phase) daily; pre workout can be L-Citrulline (2-4g) or Citrulline Malate (5-8g) and 200-400mg of caffeine.

    https://community.myfitnesspal.com/en/discussion/10637410/beneficial-supplements-which-ones-are-right-for-you/p1


    For timing of nutrient, you can put some carbs (particularly glucose (i.e. - candy)) pre workout and some a meal post workout with 30-40g of protein in it.


    ETA: I also generally recommend blood work prior to ensure all vitamin levels and health markers are in a good position.

    I was ahead of the curve there. I've already set an appointment with my doctor on the 11th. I've got blood work and total overall physical check up scheduled in. Wanted to get a good medical record of starting out as a baseline. Something I can come back to in a month to see if the diet needs adjustment or not.
  • mmapags
    mmapags Posts: 8,934 Member
    MechaNech1971 wrote: »
    Well I took your advice mmapags. I contacted a personal trainer and have a meeting set up for Monday. I do like the look of the S-L 5x5 and Starting Strength. I believe I'm GOING to do those, not attempt too. You guys are awesome, thank you very much for your insight.

    I've tried them both and prefer Starting Strength but it's your preference.
  • mmapags
    mmapags Posts: 8,934 Member
    HookGripDeadlifts wrote: »
    mmapags wrote: »
    MechaNech1971 wrote: »
    You are correct on the aspect of beginner to weight lifting. As far as coffee goes I'm an avid coffee drinker got that covered.

    Pick one of the beginner programs. Both Strong Lifts 5x5 and Starting Strength are good ones. Get a session with a trainer to learn proper form. Run that for 12 weeks. Then look at an intermediate program like PHUL or PHAT.


    Good advice for a beginner program but the duration you run the program will vary from person to person.

    As a beginner you’ll want to stay in the novice stage as long as possible. Optimally, as long as you’re adding weight to the bar you’ll want to stay on this program before moving on to an intermediate program.

    Yes, I should have said for a minimum of 12 weeks.
  • simonwood1981
    simonwood1981 Posts: 4 Member
    Hardgainer: Your no 1 goal is to be in a calorie surplus, looks like you have a very high metabolism.
    Start your morning with a shake.

    1 banana
    1 tbs of peanut butter
    1 scoop of protien powder
    1 cup of porridge oats.

    blend this up and drink

    700 - 900calories

    Workout : 3 x fullbody workouts (compound lifts)

    find someone who can teach you how to perform these techniques correctly.

    squats
    deadlifts
    bench press
    bent over row
    Overhead press
    Pull ups

    This is all you need for now, build the mass foundation first.

    don't ignore the squats and deadlifts, you will grow much faster and more evenly if you incorporate this.

    Work with a rep rang of 6 - 12, with the first set try to aim for 12 and as you tire you'll do 10, 8, 6 in the other sets.
    don't lift to failure, leave 1 or 2 reps in the tank (safety first)

    but the most important thing for a slim jim like you is getting enough calories in.

    You can't be an elephant if you eat like a mouse.

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