Working Out

please dont just workout your arms and 'stomach'...

let me rephrase that. I want the results to show on my arms (cause there skinny as hell) and my stomach. I am aware that I do have to workout everything, but my intent is mostly on arms and stomach.

I don't know much about body building, but protein can be taken directly before or directly after working out. I don't know if one is better than the other. But something else you may want to look into is mass booster if you want to get big.

thigh master, nuff said

what kind of equipment do you have? it sounds like you would benefit alot more from joining a gym

you should take a protein shake in the morning everyday, and then immediately after your workout. Benching is really important, so start off with a weight you feel comfortable with and do 5 sets by 8 reps. Dumbell curls is an effective bicep workout, you can also do military raises for your shoulder/tricep by pressing the weight up and down directly above your head. For lower abs do leg raises while lying on your back. you should do 100 sit ups per workout if you want to see gains in your abs...I usually do 2 sets of 50, after a few time's it will get easier and easier and this is contingent of muscle gain. Try running also, I am going to start running again because I've really been slacking lately. search online if you want to find specific workouts.

If you are leaking for any supplements use this website, most inexpensive deals you can find. www.vitacost.com

if your trying to pump up your arms and 'stomach' only stick to variations of crunches for the abs, variations of curls for the biceps, and dips and extensions for your triceps.

I have like dumbbell type weights where you can adjust the weights, a pull up bar. and ya thats it.

i highly suggest that you look at a site like bodybuilding.com for tips rather than NSG. trust me you need to know what you are doing before you start your routine.

allright perfect. thanks a lot

this is something that needs to be googled then planned by you based on what you're looking for, so i'll save you the time of not including tips or workouts because i'm not a personal trainer and neither are most of the people on this site.

what i will say is that it's not easy at all.  alot of people try to get into a "routine" like the one you're planning and end up finding excuses to quit.  if you're going to do it, then commit to it hard and make it as important a part of your day as meals, homework/work, etc...  you'll be very pleased with the results.  get money.

roids?

nope. the baseball coach at our school told us about how coaches had him take roids for football or some shit and he never felt the same, fucked him up.

Join a sport that will require you to gain weight, its the only way you'll ever get it up. If you just try and do it yourself I can almost guarantee that you will get complacent and stop working out, you will also fall victim to the current trend in fitness - especially in america - where people are looking for the quick fix etc. The only way you will see results is with hard work.

it helps to have a good amount of quiptment. My school has a great gym (high school) and lots of people to show you what to do.

So first off, i suggest you have someone help you at first, someone that knows what your doing, especially for the things i will suggest

Squats - This is the shit right here. Don't try to show off with weight, get something your comfy with (i use a 45lb bar with two 35 lb weights on either side and rest it on my neck/shoulder blade area). I squat down past 90 degrees, bending at the knees and keeping your back striaght and look up. I do 4 sets of 20 and can't walk for a good three days after. You are obviously smaller then me if your skinny, so start with a lower weight, maybe less reps, and have a spotter

Benching - Find your max. There should be charts you can find on the internet that will give you a rutein based on your max (mines 150ish, so i do like 10 reps of 90, 8 of 100, 6 of 115, blah blah blah). once again, have someone spot you and do what your comfortable with, and dont cheat yourself.

Dead lift and clean - this is definitely not easy, and you can get really hurt if you do it wrong, but if you do it right, it is a great, great excorsize. Its hard to explain, but for dead lifting, your going to use an over/under grip, bend at the knees and pick it up and stand striaght up (always have a stright back, even when you lean forward). Bend forward (still keeping a straight back) and then bend at the knees, and repeat. HAVE SOMEONE THAT KNOWS WHAT THEY ARE DOING SHOW YOU HOW TO DO IT. Cleaning is just when you deadlift (motocycle grip, less weight) and the pull it up to you chest and turn your arms under it, so you go from pulling to pushing. you can then go to military lift it over your head. ONCE AGAIN HAVE SOMEONE THAT KNOWS WHAT THEY ARE DOING SHOW YOU HOW TO DO IT. this stuff takes practice to do right, but its amazing when done right

The three i told you about are probably the best three workouts you can do for all body. If your going to do anything, do these three, and do them right. There are other thing you can do like curls, and lots of other things. Leg presses are my 4th favorite, we have a great machine in school for it, gyms would have this too, you cant really do it wrong, just dont lock your knees. DONT DO IT YOURSELF UNTILL YOU KNOW WHAT YOUR DOINIG.

Don't listen to everyone else - curls for the girls, that's all that matters.

And make sure to grunt really loud when you do them. Then everyone will know how jacked you are.

Agreed. Biceps and chest are the way to go for good looks. Most people don't really care how your legs look. It's sad, but true.

No don't just do upper body stuff, that's silly.  Do a lot of compound exercises like the ones dubsman was talking about.  If you are wanting to look good I recommend "bulking up" a bit first.  Basically adding mass to your frame which you can sculpt later.  Yes you might gain a bit of fat in the process but then you have some muscle to work with underneath.  Start with basic exercises if you are just learning but good ones are:

Squats, clean, clean and jerk, deadlifts, bench press, shoulder press. 

There are a ton of different exercises to do but these are good exercises to build your program around.  And get someone to show you how to do these properly or there are at least plenty of websites with good info and many of them have workout programs you can use.  Definitely take your protein right after you work out, morning and night is good too.

I was just joking, and I'm pretty sure the person below me was too. Obviously you need to have a well-rounded workout.

Come on guys, NS is really failing me on the whole sarcasm thing lately...

I'll give you some exercises that will fucking rock your life.

Chest - Four sets of flat dumbell bench press. Warm up with a weight that is two levels lower than your max (par exemple, I do 70s for this) then move up a level for your second set (75s) and then do your max for two sets. The reps should be roughly 12-8-8-6 but you should obviously do as many as possible for your last set.

Biceps - This one hurts. Lots. Start with about 5 pounds less per hand than your max (par exemple, I max at 40s so I start with 35s) Hang your arms down with your palms facing forward (and weights in the hands) and curl from full extension to a 90 degree angle for three reps. After the three reps, do the top half of your range of motion, which should be about 90 degrees to full contraction. After three reps of that, do four full reps with the weight. Move immediately to a weight below and do it until you get down to the lowest weights which should be 5s. Believe me, by the time you get there, curling 5s will be a major challenge.

happy lifting fuckers

Working out is a great way to quickly spot the true shit heads in society.

Word, i did that exact bicep workout today but started with 30's, then to 27.5, then 25, and so on down to 15's all 10 reps, and my arms were dead after that.  I think they are called burnout sets im not too sure about that though

supplement with maltodexterin and dextrose.  with your protein drink.

then if you want to get serious you can throw bcaas into the mix.

but seriously, you can just drink half a liter of chocolate milk after a workout and thats what you need.

keep a 3:1 carb:protein ratio. 

then 1.5 hours after your workout eat a good protein/carb meal.  good carbs like brown rice/grains/yams

to see gains in working out is more diet than a lot of people think.

you can find dextrose as corn sugar or as gatorade in powder form.

you need the carbs to have an insulin spike so your body can deliver the protein to your muscles after a workout.

this is the hard part, finding kinds of exercises are easy.

and girls pay attention to legs btw.  you'll look like an idiot at the beach with a jacked upper body and twigs for legs.

The best way to work your way into a routine is to start doing things slow... that way you don't burn out, It might sounds simple but it requires no equipment. Do push ups and sit ups, A Good goal is to start doing 100 a day how every many sets it takes you to get there. you can even spread it out. Also after you do your push ups do sit ups as well. Once your body gets use to the extra activity you can start building the reps up.

listen man,

you arent going to get much solitude unless you have a decent diet if you are wanting to get more serious, people that take supps and are serious about it - the results you see on them is 95% coming from their diet. if you really want to work out your arms and get them bigger try this:

im not sure what weights you have dumbbell wise or weights in general, but if i know then i can help crituiqe a small program that can be easily accessible from home.

but knowing you want to get more serious, dont get pissed if you dont see any results in the first 2 weeks, it takes time and rest is important. do not overtrain your muscles and most importantly, do not work your arms/abs out more than 3 times a week becuase you need to SHOCK your muscles and work thme out with different exercises.

pm me if you have any more questions, ive done a lot of research and was once in the same position as you so i feel i can be beneficial.

its all about assesing the right workout with the right supplements, yopu cant work out two days and see results itll take forever