Posts Tagged ‘Chest Press’

I am too skinny and want to put on weight

Q – I am skinny and can’t seem to put on any weight!

Hi Derrick, I am 6 foot 3 inches, 24 years old and weigh just 9 stones.  I am really skinny and have always been teased about my body but it has got to a point where I just can’t take it any longer and really need to do something about it.  It’s got so bad that  winter is now my favourite time of year as I can try and hide my body under thick layers of clothing, but with summer I can’t get away with it.  I cannot wear t-shirts without getting stares from people or without my friends making comments….I have tried protein shakes and it didn’t seem to help.  I eat whatever I want and how much I want but still can’t seem to put any weight on.  It is only recently I started going to the gym and I see allot of people lifting heavy weights and looking good.  Do you have any advice for a complete beginner in weight training?

Jamie Beckham

Derrick’s Answer…

Hi Jamie,

Believe me when I say this but how you feel at the moment in regards to joining  a gym and not knowing exactly what to do is how millions of people around the world feel when they first start.  It’s like joining a new school or starting a new job, everyone has there little groups and they are all comfortable with what they are doing because they are in a set routine.  All we need to do is get you going in to a routine too….and I have to say well done in actively doing something about wanting to gain wait….

My suggestion to you is to stick to compound exercises such as the chest press, lat pull down, squats, deadlifts and bent over barbell rows. Now before you ask what are these exercises, I would see a personal trainer at the gym and ask him/her to show you these exercises, start with very light weight and get the technique spot on before even trying to push any heavy weight.  Remember weight training is long term, so don’t try to rush this process as you will only end up with an injury and slow down your progress!
 
When performing squats use your body weight first to get the technique right, with the deadlifts and bent over barbell rows just use a barbell with no added weight.  Let’s build your body’s tolerance to exercise; first before trying to lift heavy weights. 
Don’t forget to include a solid core workout consisting of abs training and lower back exercises, these early years are all about building your foundations!

When it comes to your diet, try to avoid fatty foods, concentrate on protein and plenty of carbs for now to help you gain some weight.  I would suggest you get back on to the protein powders as these will assist you allot more now that you will be weight training!

Derrick Twum
The Secrets of Bodybuilding 2010 - By Derrick Twum