If you are young and skinny with a fast metabolism you can get away with a lot in the early years of training.
Forget about ab definition, you will have to tweak that later, build the muscle first. So with that in mind;
Compound lifts obviously. As heavy as you can, long rests between sets. You want to be breaking PR's every week on something.
Eat, eat and eat again. Never leave anything left on your plate. Don't be fussy, it's all calories, just eat it. I'm no good with diet but there's loads on here with good advice (try ScrapperTL and Steelex). My problem was just not eating enough to grow.
It's easier to drink calories than eat them so yes, drink loads of milk. I'd have 3 pints of whole milk a day (no idea what that is in litres).
Cut out cardio; save all that energy for the gym and all those calories for muscle.
Don't run when you can walk, don't walk when you can stand, don't stand when you can sit.
I'd get on the scales every day and could see myself getting heavier, bigger and stronger week to week. Lifts went through the roof and everyone thought I was on Roids.
DISCLAIMER: The above works, but is not healthy. All this is from when I was 18 and wanted to get as big and strong as possible from a skinny runner base. It worked.
But, as a man in my forties, I do about the opposite now. Lots of cardio, watch what I eat etc. But I'm just telling you what to do if you want to get big and strong as quickly as possible. Once you're eventually happy with size and strength, start to tighten the diet up (like I myself am trying to do nowadays) and add cardio to get healthy and get those veins poppin'.
Oh, keep a training diary. Just a book and pen to jot down weights you are lifting (this is fun to look back on decades later, trust me).
Keep a tape measure handy with you and measure your arms. Great motivation seeing the tape strain as you get bigger.
Forget about ab definition, you will have to tweak that later, build the muscle first. So with that in mind;
Compound lifts obviously. As heavy as you can, long rests between sets. You want to be breaking PR's every week on something.
Eat, eat and eat again. Never leave anything left on your plate. Don't be fussy, it's all calories, just eat it. I'm no good with diet but there's loads on here with good advice (try ScrapperTL and Steelex). My problem was just not eating enough to grow.
It's easier to drink calories than eat them so yes, drink loads of milk. I'd have 3 pints of whole milk a day (no idea what that is in litres).
Cut out cardio; save all that energy for the gym and all those calories for muscle.
Don't run when you can walk, don't walk when you can stand, don't stand when you can sit.
I'd get on the scales every day and could see myself getting heavier, bigger and stronger week to week. Lifts went through the roof and everyone thought I was on Roids.
DISCLAIMER: The above works, but is not healthy. All this is from when I was 18 and wanted to get as big and strong as possible from a skinny runner base. It worked.
But, as a man in my forties, I do about the opposite now. Lots of cardio, watch what I eat etc. But I'm just telling you what to do if you want to get big and strong as quickly as possible. Once you're eventually happy with size and strength, start to tighten the diet up (like I myself am trying to do nowadays) and add cardio to get healthy and get those veins poppin'.
Oh, keep a training diary. Just a book and pen to jot down weights you are lifting (this is fun to look back on decades later, trust me).
Keep a tape measure handy with you and measure your arms. Great motivation seeing the tape strain as you get bigger.
‘After you’ve got two eye-witness accounts, following an automobile accident, you begin
To worry about history’ – Tim Allen