OH wants to buff up - how to do it?

Blue_Monkey

OH is about 5'9" and 10st on a heavy day. He's recently joined the gym and is loving Body Pump classes. He is a tradie so is active during the day and doesn't really do any other exercise other than a bit of football now and then. He is a proper grazer when it comes to food (ie, eats a bite of a sandwich, puts it down, does something else then comes back to it) - although not sure that makes a difference...

Anyway, he's pretty wirey but would like to get a bit buffer. Doesn't want to turn into a meat-head, but just wants to look less skinny :cool:

How should he do it? I know that protein after workouts can help re-build muscle - should he look into the shakes or protein bars? Any particular type? Instead of or as well as meals? I don't really know how they work so if someone could enlighten me that would be great.

Thanks in advance

sal-ad_daze

Will watch this thread with interest, my son is the same - 5'11" and never reaches 10 stone! He has a medical condition which it seems means he can't 'hold' body fat but he longs to look less like a string bean!

Blue_Monkey

Anyone?!?!

Vaila

my dad eats a high protien low carb diet (only for taste preferences though) and despite being active etc hes always been very lanky. however all i can suggest is doing more weight training to gain muscle or resort to the scary world of protien powders that line the shelves of health shops. but ofcourse consult your doctor first

Eric_Pisch

gaining muscle mass is all about technique

you need to resistance train correctly (gym trainers should be able to explain this) and work all the major muscle groups, correct form is critical (slow controlled repetitions not blasting them out as fast as possible). Its also critical to rest 1-3 days between each resistance training session to allow muscle growth.

Diet and rest are just as important as exercising correctly, most weight trainers will have an ultra healthy diet, its a good idea to eat a protein source with each meal and maybe after each session, protein shakes / bars are an easy way to get this (i put a protein shake on my cereal in the morning). I personally use myprotein as some of the protein supplements have all sorts of nasty additives added to them and myprotein is pretty pure.

http://www.myprotein.co.uk/products/impact_whey_protein

As to how big you get, that's down to two things, how much you train (and you can go into a maintenance mode when you are at a size you like) and genetics. Unfortunately some people have genetic a bias to endurance muscle (often wiry types) and its harder for them to gain muscle mass

welshdent

They should have PTs and fitness consultants at the gym. Now I am not suggesting he necessarily has a session with them (although they are very good) ... but I am sure if he asks them nicely they can give advice out .... in the HOPE of a new client taking sessions with them

Eric_Pisch

This book is a good starting place

http://www.amazon.co.uk/Complete-Guide-Strength-Training-Guides/dp/140810539X/ref=sr_1_1?ie=UTF8&s=books&qid=1283924071&sr=8-1-spell

shaven-monkey

Lift heavy weights, eat protein within 1 hour of exercise. Doesn't have to be lots, doesn't have to be protein shakes or anything weird just protein source preferably 50 / 50 mix of protein and carbohydrate such as chicken sandwich.
That's about it.