Hi, im 16 now and have been skinny for the last few years as i got taller but failed to grow outward if you know what i mean. Can anyone reccomend a workout that would suit me at home? I have time for about 1/2 hour per night as I'm currently studying, and have access to some weights as well at home, but no access to a gym.
Thanks for any suggestions,
Al
PS Im 132 lbs and about 6 foot 2 inches to give you an idea how thin i am

Exactly what type of equipment do you have available at home?

Any background in sports or previous experience lifting weights or are you brand new?

Im brand new to weight lifting, and have at home 2 15lb dumbells. I would be happy to do some non-weight related exercises as well, just some basic stuff to get my muscles to start to develope more.

Buy at least a bar and some plates. In the meantime you could try some of the bodweight exercises from Scrapper's bodyweight exercises

hey man im with you on this one. I'm 18 years old and I just shot up to 6 foot. I weigh about the same as you. I'm assuming you just had a growth spurt so in the long run, you will pack on muscle and "fill-out". However, this will take a few years so you'll probably stay skinny for a while in a developmental sense. If you want to gain weight quicker then it requires a lot of hard work.
The two ingredients are strength training and a ****-ton of eating. Work out a different muscle group every day and then consume protein and carbs to build up the muscle. Here's my workout.....
monday-chest
tuesday-shoulders
wed-arms
thurs-back
fri-chest

after hammering a muscle group for 30 min-45 min eat protein and carbs until you explode. Don't expect to see dramatic weight-gain in a few weeks because you won't. It takes months to years of constant dedication but it will eventually pay of. Hope this helps.

I was in the same position as you are in now. I shot up to 6 foot 2 and I was very slim.

Key is to eat huge amounts. Count your calories.

Also, 15lb dumbells won't be enough. I tried working out at home with 35lb dumbells and they are not enough.

You need to be doing large compounds lifts with heavy weights. For muscle growth you want 3 sets of each exercise at around 6-12 reps. You should lift every other day with a two day break every week. That's 3 days a week or maybe four if you want to. But NEVER two days of heavy lifting on the same muscle groups in a row.

You need to do compound exercises (exercieses that incorporate many muscles). These release testosterone and are essential for muscle growth.

Do NOT do what tentomruler says (no offense). He does not work the legs and his workouts are much too split up for a skinny guy.

You need a full body workout (fbw).

Get a gym membership or plates and a bar because you NEED heavy weights. Gym will be better because right now you are weak and machines are easier.

You need to do the following exercises in one session - it should take under an hour.

Leg press/ squat/deadlift
Bench press
Lat pulldows or bent over row
Shoulder press
Romanian deadlift/ hamstring curl

These work the major muscle groups and will get your muscles growing. You should also be able to increase the weights you lift as you get better at lifting.

I know you don't want to, but it is essential that you work the legs. The key one is the squat/ leg press.

After these five you can then do some isolation e.g. arms and core

You really are going to have to eat ridiculous amounts. I recommend drinking milk. It has large amounts of protein (8g per full glass) and large amounts of calories (125 per full glass). Eat meat, cheese and other foods that are high in fat and protein. Don't worry, if you are that thin, you will have a very quick metabolism so you shouldn't get fat, if you do start gaining large amounts of weight (probably a good thing) then eat less or just lay off the high calorie foods.

Also, get enough sleep so that your muscles can recover and grow and also remember to stretch after lifting so that you don't rip something and so that you won't be sore when you next lift.

It will suck but within six months and definitely by next summer (I know, it sucks that its over), you will look completely different. You could put on 20lbs if you work hard and will actually look very musclar.

Remember: Heavy lifting + Heavy eating + Enough sleep = muscle growth

Good luck and welcome to the forum.

Try picking up an adjustable flat to incline bench .. you can do so many exercises with just this and a few weights .. i managed to pick one up 2nd hand for $40 second hand..

If you only have 1/2 hour a night i would say look into Weighted Bodyweight stuff. Plus...you need to spend the other 23 an 1/2 hours in the day EATING!!!!! if you want to see some mass appear

This topic was posted in 2005 guys. He's probably off at college drinking beer now.