Hi, I am 17 years old, I weigh 111 pounds, and I am 5'10". I have always been skinny and I think its genetics since my Dad was also very skinny at my age. Anyways I don't want to be huge, I just want to be average size, I am tired of being so skinny. I can't go to a gym but I have weights at my house and I am ready to use them but I don't know any routines or anything. So I need help on a routine. I also would like if someone could put me in the right direction on good diets to gain weight.


By the way my Dad isn't skinny anymore, he ways 250 pounds and is 6'5", he told me he started gaining weight in his late 20s but I don't want to wait that long, so please help!

Steve:

A couple of things are key for a person in your position. First and foremost you need to address your diet. If in fact you are an ectomorph you will need to consume a tremendous amount of calories in order to put on the desired poundage. These calories must come from high quality sources (oatmeal, sweet potatoes, chicken breast, tuna fish etc, brown rice, whey protein shakes etc). You could even look to a mass gainer. These are powdered shakes that have a high calorie density. I typically suggest my clients stay away from them unless they have not seen ANY changes by increased caloric consumption.

Second, your workout should consist of large power movements, designed to generate maximum muscle usage and development. Before trying any of these activities make sure you receive proper instruction from a good trainer.
Deadlift, squats, bench press, bent over row, pullups, pushups, power cleans, incline leg press.

These exercises utilize a tremendous amount of muscle and energy for each move and should give you the desired results.

Make sure you pay close attention to your diet, don't just consume calories. Consume good calories.

Thanks for your help. Could you give me a a good weekly routine? I don't just want to go into the Deadlift, squats, bench press, bent over row, pullups, pushups, etc... each and every day.

Steve: Since you're new to weight training try a 3 day/week full body workout. (MWF). The exercises I listed are your basic movements, most other exercises are a variation of these movements. (IE: A lunge is a variation of a basic squat).

Try this routine for starters. (again, make sure you talk to someone qualified to check your form on these movements).

Monday:
Squats, Pushups, Pullups, Incline Leg press, Overhead Press, Bentover Row

Wed:
Deadlifts, flat bench press, lat pulldowns, lunges, dips, 1-arm dumbbell row

Fri;
Lunge Walks, Incline Chest Press, Chin-ups, leg curls, pec dec, reverse flyes

There are many more exercises that can be added later, there are also several variations of these exercises that can be performed.

Try 3 sets of 12 - 15 reps to start out.

Thanks, I plan to start next week along with my new diet.