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You want to get toned up but not ripped? Those are kind of the same thing lol.
I'm assuming you mean you want to get a bit bigger. This means you need to eat lots and train. Do what's comfortable at first but focus on getting an adequate amount of volume in your workouts and you'll grow. (Aka. Do a good amount of sets and reps.)
I would go and punch in the calorie calculator as a base to see how much calories you need to eat in order to gain weight and adjust from there. I think it's better that way so you don't gain fat, but maybe you don't have to for a beginner? I sure got real fat when I didn't pay attention to diet as a skinny dude.
I'd suggest doing a full body program which focuses on compound movements like squats, deads, bench, military presses.The Push, Pull, Leg split is awesome because it allows you to work the muscle groups frequently x2 a week. I mixed in some old training I did from Body of a Spartan into a push, pull, leg split and it's working pretty good right now.
I agree... going with a friend holds you back. They may not follow the same program as you, may have different fitness goals, and may distract you which in turn slows down your progress and waste time.
But here are well reviewed and very successful novice programs that I know:
As long as you're eating in a calorie surplus, sleeping well consistently, and training HARD, you will see gains.
Skinny 132lb kiddo with level 3 approaching skills, looking to constantly improve
-Gain 30lbs by May 18th, 2018
-Get my own place by May 1st(got it by May 15th). X
-Cold approach 500 before 2017(?/500)
-Get 5 cold approach bangs before 2018 (0/5)
-Upgrade style from plain to great
-Save up for Lasik (0/5000)
Get dense minox stubble and long curly ditch after hair.???
best training for a skinny dude is anything. Do anything, you will grow.
I started weighing 120lbs, my first year I gained 45lbs. Its easy when your small and trying to gain weight.
that said there are better ways then others.
Rule #1 - increase weight over time. stronger = bigger
Rule #2 - eat. healthy. a lot. if your trying to gain weight you shouldn't be hungry.
Rule #3 - compound movements. things that work multiple muscles at the same time. Squats, Deadlifts, Front Squats, Barbell Rows, Chinups/Pullups, Barbell Bench Press, Dips, Leg Press, Power Cleans, Cable Rows, Lat Pulldowns, Barbell Curls, Incline Barbell Bench Press.
seriously in the last 5 years of training (minimum of 3x/week, and I've missed less then ~10 sessions for any reason) at least 70%+ of my training has been nothing but the Squat Bench Press and Deadlift.
Age: 22 Height: 6'1 Weight: 185lbs
no porn 53 consecutive days (48/53)
0 drugs, smoking, social media accounts
455/325/520 Squat, Bench, Deadlift
$5000 savings ($0/5000)
10 new girls (4/10)
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