Need to gain muscle

[RightCross94]

Just increase the size of the meals you are eating and do as many pushups, situps, dips, chin ups etc as you can everyday

[TheNegation]

This is for building strength, its a good base.




Rippetoe's, Starting Strength

What is it?
Rippetoes is a strength program designed by Mark Rippetoe. It is designed mainly for beginners to give them a good strength base.

Who can benefit from it?
Though Rippetoe's is aimed at beginners, anyone can truly benefit from it.

Can I gain mass while on Rippetoe's?
Yes. The routine is aimed towards strength, but you can still make gains off of it so long as you're eating enough.

How much strength can I gain on this program?
You should be getting noticably stronger each workout. Aim to put 2.5 lbs
atleast on the bar each workout. If you absolutely can't add weight, do the weight you did last workout and move up the next.

Is Rippetoe's for everyone?
No. Most everyone can benefit from this, but for those who can't, look into one of the beginner routines posted in a sticky.

So here it is.

*do the SAME weight for all 3 sets

Workout A:
Squat-3x5
Bench Press-3x5
Deadlift-1x5
*2x8 Dips

Workout B:
Squat-3x5
Standing Military Press-3x5
Power Cleans(or Bent Over Barbell Rows)-3x5
*2x8 Chinups(palms facing you)

Week 1:
Day 1: Workout A
Day 2: Rest
Day 3: Workout B
Day 4: Rest
Day 5: Workout A
Day 6: Rest
Day 7: Rest

Week 2
Day 1: Workout B
Day 2: Rest
Day 3: Workout A
Day 4: Rest
Day 5: Workout B
Day 6: Rest
Day 7: Rest

Rotate between weeks 1 & 2.

I wouldn't recommend a 5x5 at his age. That's just my opinion.

To the TS, stick to bodyweigt exercises for now (pull ups, cruches/situps, push-ups, bodyweight squats, hyperextensions, neck raises)

[xxMidgetxx]

So what about the running? 3 miles is a pain in the ass should I be doing 3?

[TheNegation]

So what about the running? 3 miles is a pain in the ass should I be doing 3?

You don't have to go all out. Build yourself into it.

It's going to take time. Getting in peak shape is marathon, not a sprint.

Again build yourself into it gradually.