Age: 19 years old

Weight: 124 pounds

Height: 6'1

Body Fat: 3.8-5.6% back in high school wrestling

Background

I have a long distance runner's body. I am looking to put on weight like i did for wrestling back in the day. I tore my shoulder when i was 16. I have not lifted since. I went to physical therapy, but was told i would have to be careful and would require surgery if i went back into contact sports, looking to just workout for now before doing contact sports again

Currently:

I been running 3-10 miles a day,
Using a 10pound medicine ball, and 15 pound weights to strength my shoulder and get my arms used to weight

Just started taking

along with regular vitamins

My goal:

I would like to start going to the gym and working on building solid lean muscle to start getting active to do wrestling and other martial arts

What i need help with:

A basic guide of what to do for a workout
What kind of weight i should be looking to do
How many reps etc...

for my diet all i did was eat everything, anything that had calories, but in order to build muscle what should i be looking for a body my size

Tip's, video's, personal experiences, advise would be appreciated

Edit: Will get pictures up soon

This post was edited by Wowice on Jan 8 2012 11:08pm

Stick to healthy food , seems like you can gain weight without too much difficulty.

I'd look into a starting strength rippetoes for example as yu seem weak as fuck

Body Fat: 3.8-5.6% back in high school wrestling

Weight: 124 pounds

Height: 6'1


124

so you say your shoulder is injured.. is that gonna prevent you from doing any lifts?

e: looks like you're trying to rehab your shoulder right now. which makes things a bit difficult

This post was edited by Aimed_Shot on Jan 8 2012 11:23pm

stick to long distance running and train muy thai

heavy weights yeah, i have all elastic joints, so im extra flexable, i just dont want it to tare completely but it can be avoided with a steady workout,



i cant really seem to gain weight, but i do run a lot



sorry for speedo, was a video game thing, only recent picture of me

This post was edited by Wowice on Jan 8 2012 11:28pm

I'd second doing the starting strength program ^

you'll want to be eating a diet in the ballpark of 3500 calories, with atleast 1g of protein per pound you weigh. Record your caloric intake every day and make sure to hit 3500 or whatever. You WILL gain weight that way, and fast. You'll make hella good gains for a whileee judging by your current weight vs height

im take a current picture to, brb

and what does a strength program consist of
so the most important thing is to make sure im fueling the calories?

mark rippetoes starting strength focuses on compound movements.. squat, deadlift, bench, power clean.

and don't make the mistake of thinking a strength program is just for strength. you'll be able to put on tons of size too