I am 21, very skinny and about 5' 8". 130 lbs. Can a small frame guy get a decent body?

Question

I have never met anyone as small-framed as me, although there are lanky people out there. I seriously feel like the smallest guy ever, everyone notices it. My boss even jokes about it. I have tried so hard to put on weight, but Im afraid even that wont make me look any better in a shirt. How do I widen my shoulders and forearms and chest? I dont know how much personal trainers cost, but Im thinking about it because I am too embarrassed to go to the gym by myself. I dont even know how to work out effectively. I just feel no woman will ever consider a guy who isnt bigger than them.

Update. Thanks to all of you for responding. For the women that responded, I understand your points, but i am too self-conscious about this to just get past it. Ive had girlfriends who were my friends first, and seriously loved me for me, but I just didnt feel good about myself. I want to be both a good a person and good looking. It is also much more difficult to meet new people when they wont look twice in your direction. As far as gaining weight goes, I make a protein shake for after I work out. I am going to start working out more instensely, but I feel I will need to find a gym to get any real results. I work out at home right now. I dont mind the pain and soreness, I just want results. I have realistic expectations, I just want to feel good about my body when I take off my shirt.

Answer 1

I"m 54, 5'8", 290 lbs. Want to trade?

People would tell me I was wierd. I would say, " ah, ah....unique!" I'd get in front of it and use it.

As the years pass, your leaness will be the envy of all. Quit trying to be someone you are not to please people you don't know.

It's love. It's not a contest. A woman will consider a guy who can make her laugh. A woman will consider a guy who they can trust. A woman will consider a guy with a bit of taste and style. None of those qualities require you to be bulked up. If you still want to trade, let me know, ok?

Answer 2

You should try to find a lifting partner. A close friend who you feel comfortable with doing just about anything. If both of you are near the same strength level that helps as well, because competition always fuels the fire.

You can go here: http://www.brianmac.demon.co.uk/weight.htm for tips and technique explanations.

The absolute best way to bulk up your shoulders and chest is simple bench pressing, because it isolates your chest and shoulder muscles. The elbow extensors also get a good bit of work, but most of the actual lifting is in your shoulders and chest.

One very important thing to keep in mind with the bench press, however, is to make sure you bring the bar back down to your chest *slowly* after locking out your elbows to full length. People see professional weightlifters dropping the bar down quick to pick it up again, but that is because they are competing on the number of lifts they can do. The common person trying to exercise should be smooth, fluid, and keep a constant speed in *both* directions, up and down.

Finally, since you're trying to build bulk and weight, concentrate on lifting heavier weights in smaller sets. If this is your first time lifting, your max may be less then 130lbs, but we'll assume that your max is your body weight. Your lifting routine should be something like this:

Weight x # in Set x Sets

50 lbs x 10 x 2 (Warm-Up)
75 lbs x 5 x 3
3-5 min Break
100 lbs x 5 x 2
115 lbs x 3 x 1
3-5 min Break
125lb x 1
+5lb x 1 until you max out
3-5 min Break
100 x 5 x 1
75 x 10 x 1
20-30 min Break (trying switching to a different exercise such as Curls or Leg Press)
Repeat at least once

Using this "pyramid" scheme should help you build muscle fairly quickly. Also, the 3-5 minute breaks between lifts are only that long because you're just starting out. Once you're a little more used to lifting, even as early as 1-2 weeks into it, you should try to cut those breaks to about 2 minutes. The Long Break, however, is important to always be longer then 20 minutes to allow your muscles a little time to recharge.

Oh, and be ready to be sore the next day. If you aren't sore, you aren't lifting enough.

Good Luck, and feel free to contact me with questions.

Answer 3

Hey man I am almost the same way. I am 5'9" and 150 but I have gained a few pounds in the past few months. I went to 24hr fitness and got a membership and a personal trainer. I have been working with this trainer for about 6 weeks and have gained a half inch on my arms and 3 inches on my chest. I have also been eating more and better food. The trainer gave me meal plans and everything. I am the same way though, it is very difficult for me to gain weight. I am also taking protein, but just once a day after I workout. Most of my intake is through my food. If you have any qustions about the trainers just let me know. I am sure there is a 24hour fitness or something like it close by you.

Answer 4

Alright man, I'm going to try as best as I can to help you out. First off, if you feel like taking any supplements, I would suggest a good weight gainer. Something like Cytosport's Cytogain, or BSN's True Mass would be good for you. Using this on top of an effective workout will get some weight on you, and help you add a little mass.

A personal trainer would be a good idea to start off with, but only until you get the hang of it. Most training sessions are running 50-100$ per hour, also depending on who the trainer is.

As far as hitting the gym, if you don't have the money to get a trainer, there are some websites out there to help you out. This website (http://exrx.net/Lists/Directory.html) is very good if you're just starting. It lists a directory of the major muscles, and some minor muscles, and ways to work them. Starting out I would definitely recommend trying to gain mass first. To gain mass you're going to want to go with lower reps, higher weight. When I say higher weight, this is to where you are going to struggle and want to give up. Always have a spotter, or even find a friend who will want to hit the gym with you. That's the best motivation of going right there. After you put on mass, then define it. To do this, kick it in to higher reps, lower weight.

If you would like, I can post up a routine that I have for gaining mass. It's a 12 week long program, but will really increase your mass, as well as your overall strength. It's actually a really good routine to do, although it does take time and of course the dedication. If you can do that, you're good to go.

Answer 5

It depends on your genetics, so do not expect to look like a warrior
But anyone can pack on muscle with Time and Commitment brotha
and if you are nervous and shy about going to the Gym dont go or sign up... because if you feel uncomfortable you will not last in there.
A home trainer is definitely a good idea though, they will teach you the basics and after that you can take over.
and they will also help you setup a good dietary program.

SO good luck and be persistent
Victory or Death brotha

Answer 6

What you need to do is a mass building routine. Check out www.bodybuilding.com It will give you info on what kind of foods to eat, how often, and what kind of exercises to do. It also can tell you what kind of supplements to take to help out. So go to that site and search for info on MASS Muscle Building. I think that is what you need. Good luck.

Answer 7

as a woman, it's personality that matters. try being friends 1st (my current guy became friends w/ me and a confidant while i was dating my last guy, and was there for me when i needed someone...and 1st in line when i was ready to date again).

i've seen even asian men bulk up a ton w/ a few reps of as much as they can handle and when it hurts, go back for a little more.

Answer 8

Maybe you would like to consult TCM doctor (Chinese) for advice. There is one located at Toa Payoh Central. Named Chong Hua Free Clinic. Try search yahoo to search for it.

Answer 9

Let me know if you find out, my brother, the secret to bulking up. Don't give up on the ladies - there are plenty that are not just jealous, but genuinely attracted.