Posted by: DeeJay | 2004/11/02

What kind of exercise should I do?

Hi there, I'm tall and thin and would like to pick up weight and build a bit of mussle, I just joined the gym, and would like to know what to eat and what kind of exercise it is that I need to do to pick up weight. I never use to do exercise before, and I eat alot more than the average person. My motabolism is really fast. Please help!

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Our expert says:
Expert ImageBodybuilding


Here is a program you can follow:


Day 1 & 4

Flat Bench Press 3-4 12, 10, 10, (8) Barbell/Dumbbell
Incline Bench Press 3-4 12, 10, 10, (8) Barbell/Dumbbell

Behind Neck Press 3-4 12, 10, 10, (8) Barbell
Lateral Raises 3-4 12, 10, 10, (8) Dumbbell

Tricep Extension 3-4 12, 10, 10, (8) Dumbbell
Tricep Dips 3-4 12, 10, 10, (8) Parallel Bars

Crunches 3-4 MAX On Mat
Hanging Leg Raises 3-4 MAX On Pull-Up Bar

Day 2 & 5

Bent-Over Rows 3-4 12, 10, 10, (8) Barbell
Lat Pull-Downs 3-4 12, 10, 10, (8) Lat Machine

E-Z Bar Curls 3-4 12, 10, 10, (8) E-Z Bar
Seated DB Curls 3-4 12, 10, 10, (8) Dumbbell

Squats 3-4 12, 10, 10, (8) Squat Rack
Leg Presses 3-4 12, 10, 10, (8) Leg Press Machine
Standing Calf Raises 3-4 MAX Standing Calf Mach.
Seated Calf Raises 3-4 MAX Seated Calf Mach.

• Stttttrrrrrreeeeettttttcccchhhhhh-before, during and after training the muscle
• Warm-up before training a muscle by using a light weight of the same exercise for 15 to 20 reps
• When training for Rugby ensure to keep on doing speed training so as not to lose this important aspect of the game

For an eating program please contact a dietician.

Keep well,

Conrad Booysen-Biokineticist

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.

Our users say:
Posted by: L&N | 2004/11/08


Reply to L&N
Posted by: leelee | 2004/11/06

i am not that fat but i have a tummy and an ass and i dont have time to go to the gym so what exercise do u recommend for me to actually get rid of my tummy and ass

Reply to leelee
Posted by: Whatever | 2004/11/06


Have a 3:1 Mass builder after your workout
( Carb / Protein )

Reply to Whatever
Posted by: Louis&Natasha | 2004/11/05

well weighttraining as a rule. Leave cardio as it seems that you are skinny enough 9lucky bugger). We would recommend adding to massbuilder type of protien / meal supplement. Likes of USN, EAS all available at very reasonable prices at the likes of Dischem and Springbok Pharmacy.

Hope it helps


Reply to Louis&Natasha

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