I've just started using dumbbells at home to start to build muscle in my upper body (mainly arms), I was at a gym but didn't find that very successful. Are there any recommendations any of you have in terms of exercises, protein shakes, what to do/not to do etc? The trouble I have is that I'm naturally skinny so building muscle can be difficult.
Thanks!
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Loads of chicken, fish, veg etc.
Myprotein.com is very good for shakes etc.
Also if you're just starting out, just stick to doing small weights but doing good form rather then stuff that's too heavy and just swinging your arms wildly.
Google scoobyworkshop. and check out that guy's website.
All I'll say is if you're natural skinny, don't overdo it. The temptation is to lift as heavy as possible, don't. Making sure your form is good, control of the weights, no swinging, no curve in the small of the back, and your legs don't buckle is all important. It's easier to know these things when you're in a gym, in front of a floor to ceiling mirror. I'd go back to the gym and make sure your form is good, a common house mirror is usually not comprehensive enough to see these things. Obvious mistakes I made, only hit home when I trained with others who knew what they were doing; I knew I was doing a lot of them, but the urge was on quantity on everything rather than quality.
Others on here will no doubt give you better technical advice.
+1 for Myprotein as well, better goods and cheaper than most health shops.
Don't just work your chest / arms.
USN Pure protein is decent, low in fat too.
And 1kg of Creatine per hour.
iPT Lite is a good, free app (iphone) which gives you some simple exercises to get started. If you aren't bulking up after a couple of months then try a shake but good diet (lean protein) should be sufficient.
Failing that take fuck loads of creatine.
The genuine evidence for creatine is flimsy too. I've worked in the fitness industry for 14 years.
What does work (if this can be contained in just one sentence) is hard progressive training with good consistent technique and the right amount of rest.
Dumbbells at home are OK but if you are progressive with your training then you will soon out-grow them so sooner or later you end up back at the gym. Body building magazines etc. are OK for exercise ideas etc., but always bear in mind that many actually don't even break even - despite the huge amount of advertising space they dedicate to er.....the supplement companies. Shouldn't take much to figure out what's going on there.