130 pounds, 5'10''. almost nonexistent levels of body fat. only experience woith gym dates back 8 years ago. i know how to get proper nutrition.

recently quit smoking/drinking and i'm looking to put on some muscle.

just need some allround beginner program or advice to get me going.

I was in the same boat as you. I played basketball and volleyball in high school so I was always really fit. I was 5'11 weighting 135 lbs coming out of high school. My first year old college I started working out. I made up my own exercise routines hitting all muscle groups. Just simple stuff that I researched I'm no expert. My first few months of working out I started eating a lot more just because I felt hungrier( and I tried always stuffing myself because I wanted to gain weight). After about & months I became 150 lbs.

I've been on and off with my workout. Manly because during the summer all I want to do is play beach volleyball haha. But because I was so skinny to begin with all I tried to do with bulk. And my bulking made me look extra cut. I am 23 years old now and I'm trying to push my weight to 160. Currently 155.

The hardest part really is starting to work out. When you start to get good workouts in you will gradutely start to consume more and more which will eventually lead to weight gain. I also took whey protein after every workout. I do not take pre workout because I have a thing again energy drinks. Get a buddy to workout with you! Even if he is a lot stronger than you. Having someone to spot you allows you to go all out. The workout really begins when you can barely lift the weight anymore and your buddy is helping you slightly to complete the rep!

I am not a super heavy lifter! But I have made a lot of progress from the beginning! If you are as skinny as I was and am you will most likely see results within 2 months. Do not get discouraged when you see all these heavy ass lifters in the gym! Everyone started from somewhere. And for the most part people are really friendly in the gym and are will to spot you. No one is going to look at you and be like this nigga is lifting xx lbs what a noob. Don't be self conscious. You do you!

There are a few major groups of muscles that can be out into days. Those are back, abs, arms and chest, legs and shoulders. Look up workouts to do that hit those groups. So you can workout three days a week for example and do legs one day, arms chest, abs one day and back and shoulders the third day. Mix and match as long as you are not skipping a muscle group. Do not skip muscle groups like leg day. It will haunt you. This is just a beginning guide! When you start to workout more you will find out what you like and wha t you do not!

Good luck!

This post was edited by kingdiablo on Mar 21 2016 02:20am

thanks for the introduction man

i'm interested in the protein powder drinks. are they necessary to elevate muscle growth and how much of a difference do they actually make? should i start using them right away?

No. Eat real food. Don't be one of those guys who buys every supplement gimmick on the market and makes no gains. However, I guess if you truly want a protein powder.... You can. Just make sure you eat rather than drink the protein when you have the choice. At the end of the day, food>supps, everytime.

Why? Whey is a natural by-product. Whey is a food

$20 steak vs 50c whey shake

Dis a good troll?

R u the kinda guy to tell him to do chin ups for biceps instead of curls?

That all depends on his goals. Personally I don't give any fks about what lifts he does or doesn't do.

This guy at the gym told me you should drink ur whey shake asap after working out woudlnt ve better just to sip it throughout the workoit?

Everything you've ever posted on here has been a troll. So I'm just gonna assume this isn't a real question.

And here's your answer: it depends.