1.5g of protein per lb everyday.

- Squats
- Deadlifts
- Bench Press
- Push press

Don't bother with "fuckaround" exercises, the above mentioned are the absolute best that will help you bulk up and will work your entire body.

I recommend Optimum Nutrition for protein shakes. I also recommend creatine.

bullshit. four compound lifts wont build your body for crap. The guy wants to gain muscle not be a powerlifter.

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Pain is Temporary, Pride is Forever

You can't BE a powerlifter without gaining significant amounts of muscle. Nor can you be a bodybuilder without gaining significant amounts of strength.

http://www.youtube.com/watch?v=9dl0W9lnjgw

The reason compounds are so great for beginners (in a strength program, eg Stronglifts or Starting Strength) is that they allow for VERY rapid progression in your lifts, which is also going to lead to an increase in size. A hypertrophy/bodybuilding program won't have the same results. If you got two extremely skinny kids and put one on a strength program, and the other on a hypertrophy program, their results might look like this after three months.

Strength: Max squat from 20kg to 100kg.
Hypertrophy: Max squat from 20kg to 60kg.

Now, I don't care how many more reps the hypertrophy kid does in a workout, or if he also leg presses, does SLDL's, calf raises, GHRs, the lot... the fact that one kid's 1RM squat is a sheer 40kg higher is going to dictate that, even though he doesn't train for hypertrophy, he's going to have BIGGER LEGS. Strength and size are not mutually exclusive. You CAN, in fact, build your body with just a few compounds.

This might not be the case with a smaller difference - you could have a kid squatting a max of 90kg who is bigger than the strength-training kid. But strength programs will result in a LARGE strength gap, which can't be overcome with hypertrophy training.

Hell, if you want proof, go check out the Stronglifts 5x5 progress pics over on the site or forum. With just five compounds (squat, DL, bench, OHP, bent row), lots of people can add on massive strength AND mass.

You don't know what you're talking about.

Im no expert but have you tried P90x? im lazy as and i started power 90 (the program before) seems pretty good and p90x looks like a killer.

Both are 90 day programs and im sure you can be flexible with them. heard loads of people have results, maybe worth a look at?

I've done p90x and I got great results from it, I can recommend it. You might not become huge with it but I guarantee you'll start seeing improvement. IMO ripped is much better than huge, pretty much every woman I've talked to about it says the same.
It's also one of the best workouts for increasing your overall energy in life.

I did P90X. Good work outs but you don't get big with it. P90x is more about getting cut. I was trying to gain muscle with P90X and only gained a few pounds however I did get ripped.

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-Fasxination-

all of the above is true but i wouldnt take creatine just yet. maybe once your about 6 months in then you can cycle on and off of it. Also aim for a 12-15 rep range.
Thats the range for a beginner for his body to adapt and learn good form

Of course i dont know what im talking about, im just most likely the only competitive bodybuilder on the whole damn forum. Of course a BEGINNER would gain mass doing those lifts. But they would plateau fast and so would their strength. Building is strength has its place in a hypertrophy program but giving a shit about a max is not a good measure of muscular growth nor is an indicator of optimal muscle performance. Numbers dont mean shit, the mirror is the final judge. Ive seen skinny 170 lb kids squat 455 ass to heels and back up, and ive seen 205 kids barely hit 325 but they are bigger and more muscular. Figure that one out.

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Pain is Temporary, Pride is Forever

My skinny friend got built by doing high protein diet, drinking a gallon (4 liters, to those out of the states) of whole milk a day, and compound strength training. If I had to guess, I'd say your diet is the issue. Eat more and drink your milk.

My wife is a personal trainer here in NYC but interested in going online. She is willing to coach some people for free as she learns how to do things online. PM me if interested.[/img]