Hi guy, im 20 wit 171 height and only 50kg [ as lik wat chinese ppl said "skin cover bone"] >"<
recently jus joined gym and looking for effective guidance.

I did read a post regarding to weigh gain but it mention to carry Romanian deadlift, Front squat and all those heavy stuff. As u knw a skinny guy lik me do not hav much straight to do that. So i would lik to know is it start wit machines is good for me at tis moment? and which part i shud focus on first? Chest and shoulder?

[ps: thx for those post that telling the right food and amount to take for weight gain, its helpful]

Start with an empty bar. Nobody is asking you to load it up with 200kg. And train all your muscle groups. Yes, that includes legs.

This post has been edited by -Dan: Oct 13 2012, 12:40 AM

do lots of compound exercises. set a day for certain exercises e.g. mondays for chest and tris and remember to maintain and keep track what u are doing for around 1 or 2 months and u will see results. hope this helps.

stronglifts FTW!

really just work on form for compound movements and slowly add weight.

ss is da bomb

This post has been edited by fabians94: Oct 13 2012, 04:53 PM

i tried wit empty bar and i stil cant reli balance it coz its about 20kg if im not mistaken? *I knw u gonna facepalm * hahaha~ but wil keep on trying... thx bRo.

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Added on October 14, 2012, 11:44 pmthx haziq~ wil try on it , and i actually do some research online and did found some useful guide for beginner lik me ^^

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Added on October 14, 2012, 11:44 pmmay i know wat is ss? [ sry ~ newbie]

This post has been edited by ItsWL: Oct 14 2012, 11:44 PM

the traditional routine can be found here http://forum.bodybuilding.com/showthread.php?t=131379243

but I recommend http://forum.bodybuilding.com/showthread.p...nal+sucks+balls