Right I'm hitting the gym now, just going on a bunch of different stuff. I don't have a clear defined plan of what I'm doing so if someone could help with that then give me a heads up or PM me.

So, I had a small fracture on my right knee and snapped ligaments as well as cartilage damage which required an operation. Football injuries huh.

Then whilst on my skiing and snowboarding holiday I damaged my lower back quite badly so that trip was cut short.

I'm pretty into biking, got myself a Kona. Biking the coast to coast (Scotland to South England) I went down a 55% road decline and smashed into the metal guard railings, actually cutting my bike in 2 pieces and I hurled over the railings and down 6 foot before landing in the road. My helmet came off mid flight aswell so that wasn't good. I had 20 miles to go so I carried on with major concussion, took me a whole day extra to complete. Then went to hospital and was told I had 3 cracked ribs and a broken nose.
Maaan I've been in the wars I'm telling ya!

Anyway, I'm skinny-ish with a very high metabolism. I do work on core body which is slightly defined but I didn't receive treatment for the damaged ribs so when the abs push near the ribs it's quite painful.

So I want to get bigger, both muscular and just more weight so how would you guys suggest doing that?

Yo man, I'm kinda at the same stage as you. Started working out end of summer and got possative results but then went on a bit of a lads holiday and fucked off the exersize after.

I was slim and toned in school and had a high metabolism to and I've started putting some good weight on. I mean I'm not massive yet but I'm medium and toned at the moment and I'm not expert but I will tell you what I do.

(got these tips off my dad who used to be manager of a sport center, is a personal trainer and a circuit training instructor)

I do 3 sets of each workout with reps of

12
8
6

Each time, but with only 10 seconds rest in between each set. This is to be done with reasonably heavy weights, I couldn't give you a weight to do because I don't know what your capable of, but basically you just want to be able to just about finish the last 2 reps of each set if you get me. Start with a weight that gives you a bit of resistance then after a month it should get easyer then up your weights.

So its 12 reps, (rest for 10 seconds) 8 reps (rest for 10 seconds) 6 reps. Stop change exersize.

I aslo use creatine monohydrate as a suplement and eat a massive omelette after every work out. Creatine seems to be giving me reasonably decent muscle defenition compared to my work outs with out it, but only been using it 2 or 3 weeks. And creatine is totally natural. But its just something I'm trying, my dad would recomend protein shake.

Hope this helps.

Hi.

If you're looking for advice on anything bodybuilding/fitness wise then you should look no further than bodybuilding dot com. It's where I started and following a lot of the advice on there I dropped from 21st to 16st.

If you're looking to bulk up your muscles and improve your size, depending on how many days you can train will depend on the type of workouts you can do.

The groups of muscles to look to train are :-

Arms (Bicep and Tricep, your tricep makes up 70% of the size of your arm)

Shoulders

Chest

Back

Legs

Abs (although abs are as much to do with your overall body fat % as to do with how many situps you do.)

If you can train four days a week try the following:

Day 1 Chest, Triceps, Shoulders

This should be a HEAVY day by performing low reps with the heaviest weights you can manage you will create atrophy in the muscle causing it to tear which in turn will make it grow back stronger and thicker.

Bench Press 4 sets of 6 reps (4x6)

Use the heaviest weight you can manage. It has to be almost impossible for you to complete the sixth rep.

Incline Bench Press 4x6


Dumbell Flyes 4x6


Shoulders

Overhead Dumbell Press 4x6

Lateral Raise 4x6

Upright Row 4x6

Triceps

Skull Krushers 4x6

V-Bar Pushdown 4x6






Day 2 Biceps, Back and Legs. This should be a light day. You should perform 5 sets of 12-15 of about 60% of the most you can lift.

Back

(assisted) Pullup 5x12-15
Lat Pulldown 5x12-15
Single arm Row 5x12-15


Biceps

Barbell Curls 5x12-15
Incline Dumbell Curls 5x12-15

Legs

Leg Curls 5x12-15
Leg Ext 5x12-15
Squat 5x12-15
Calf Raise 5x12-15

Day 3

I use as a rest day but if you want you can do abs.

Day 4

Sames exercises as day 1 but do 5x12-15 oat 60% of weight.

Day 5

Same exercises as day 2 but do 4x6 at 100% of the weight you can complete the full exercise sets at.


For nutrition have a look at the bodybuilding website.

EDIT: Apologies for the bad text layout. Just post any questions if you cant follow my writing.


EDIT;EDIT: First post. Woohoo.