Urgent Help

Discussion in 'General Bodybuilding' started by Tony1012, Jan 11, 2022.

  1. Tony1012

    Tony1012

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    I worked out about 3-months straight then I was ill for a long time and I dropped from 59 kg to 52 kg

    How do I get back into working out and putting on muscle I don't want to be skinny


    The equipment I have
    Chin up & pull up bar
    Dips bar
    Barbell

    Best advice

    Need your advice- I used to do full body workouts so if I missed a session at least I was training all my body parts each week
     
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  2. Richie_Rich

    Richie_Rich Top Contributor

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    Eat less, train less, loads of cardio and pray every night to rich piana
     
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  3. Tony1012

    Tony1012

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    Such great help - NOT
     
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  4. Greedy Ben

    Greedy Ben Top Contributor

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    Eat a proper diet - ie a lot more food than you do now to be 59kg and go to a gym. Beef, chicken, eggs, milk, oats, rice, pasta, whey, etc.
    Build a base of strength using compound exercises, progressive overload and accessory/isolation work.
    Sleep 8hrs+ a night.
     
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  5. Mersey Muscle

    Mersey Muscle Full Member

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    Step 1. Join a gym or buy some more equipment so you can train properly at home.
    Step 2. Start eating and training consistently to gain muscle size.

    Best advice I can give you right now.
     
    #5
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  6. Tony1012

    Tony1012

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    Cheers I have home equipment but I am out of the loop I need to get back into it
     
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  7. Tony1012

    Tony1012

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    I am at the level where I can do 2 pull-ups when I first started working out I could do 0 but now I want to get back into it as I have lost a lot of weight and look very skinny
     
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  8. Mersey Muscle

    Mersey Muscle Full Member

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    If you're really so far out of the loop and struggling to get back in to it all try this.

    Monday/Thurs/Sun (or any interval with 2-4 days full rest).
    Squat 3-5 sets of 10 reps.
    Deadlift 3-5 sets of 10 reps.
    Bench Press 3-5 sets of 10 reps.
    Eat more food.
     
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  9. GolfDelta

    GolfDelta Competitor

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    Sorry to hear you’ve been ill. Are you male or female? 52kg for a male is extremely light. I’d be worrying more about getting calorie dense food in before worrying about training. Obviously training is good for putting size on but without eating more it will be extremely difficult. Do you know how many calories you currently eat a day?
     
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  10. Tony1012

    Tony1012

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    At 59kg I was eating 1,800 to 1,900 not sure now I am male. I appreciate all the advice you can give me.

    Also my level is I can do 2 pull-ups and 2 chin-ups my squats I'm not sure on the weight but the form was pretty good back then
     
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  11. Tony1012

    Tony1012

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    Sounds like a great workout but I do not have a bench press.

    The equipment I have
    Chin up & pull up bar
    Dips bar
    Barbell
     
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  12. GolfDelta

    GolfDelta Competitor

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    My advice would be to work out your maintenance calories and add 500 to it. Eat this consistently, if you put on weight good, if not add 2-300 more And join a gym so you can access proper equipment to train. For example you can do 2 pull-ups but if you could access a lat pulldown machine you could do sets of 8-10 with an appropriate weight and with progressive overload get consistently stronger.
     
    #12
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  13. Tony1012

    Tony1012

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    Wh
    What about just doing pull ups and negative pull up then weighted ones? And dips then weighted dips?

    Any example workouts

    Squats
    Dips
    Pull ups
    Bicep curls
    Press ups
    Overhead press

    Or gym
    Squats
    Deadlift
    Bench
    3-5 sets of 8-10 reps.

    What do you suggest guys?
     
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  14. GolfDelta

    GolfDelta Competitor

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    Are you totally against joining a gym? If you can only do 2 pull-ups now I reckon weighted pull-ups are a long way off, this can be demoralising. Moving up a pin on a machine can happen much faster and will psychologically be beneficial to keep you motivated. My advice is to join a gym but it’s up to you.
     
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  15. Tony1012

    Tony1012

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    I am not against the gym I just don't know how to schedule a program properly and the one I done in my garden was basically what I suggested above.
     
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