First post, just joined today. I wouldn't call myself a natural PUA, but I get around. It's true, big muscles don't do all the work for you, but combine them with a college setting and a sense of humor and... yeah.
Two great workout programs for increasing muscle mass, losing fat, getting stronger, and in better shape. You must be able to squat. If you're able to squat and don't, you're a pansy. Go on youtube to find videos of proper form unless you're sure you know it. Here's a great link with a video with proper squat form. Upper thighs parallel to the ground, proper form >>>>>>> weight moved.
A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first workout is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your light work out, use 20% less weight.
Do a light warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.
These are the seven exercises you will be starting with.
Overhead Barbell Presses
You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and
repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.
The second is Stronglifts 5x5. Credit goes to Mehdi Hadim for coming up with the program.
There are two alternating workouts that are done on non consecutive days 3x per week, so say Monday, Wednesday, and Friday. So workout A Monday, workout B Wednesday, workout A Friday, and the following week would go workout B Monday, etc.
Workout A: Squats 5 sets of 5, Barbell Bench Press 5x5, Barbell Row 5x5
Workout B: Squats 5 sets of 5, Overhead Press 5x5, and Deadlift 5x5
On all exercises BESIDES deadlifts, use the same weight for each set. On deadlift pyramid the weight up to the last set. Add weight each exercise each workout. Have a warm up set for each exercise.
Do either of these programs, EAT, get your 8 hours sleep, and you'll grow.
I'm sure there are skinny pro PUAs out there that could steal my girlfriend. I just haven't met any.
Meet the iron. It will become your friend.