How to gain muscle weight fast for skinny guys?
I want to gain muscle weight fast, as I am very unhealthy as of now. I am a little over 6 foot, weigh about 158 pounds, and I turned 17 two months ago. I don’t have benching equipment, and gym membership is too expensive for me, plus can’t drive, and have no one to take me. The only workout equipment I have is the Perfect Pushups, Ab lounge 2, A pull up bar, the one that you can hang on your door and workout on, One 5 pound dumb-bell, and one 25 pound dumb-bell. I just came off of a serious injury on my left wrist. Was disabled for a long 7 months, and am now just barley beginning to recover. 7 months back I used to weigh 172 pounds, and have lost about 15 pounds since my injury. Have a fast metabolism as well. With all this precise information in mind, can someone please help me out and give me a good workout regime so I can gain muscle weight fast?
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Start with what you can do.. there’s plenty of workouts that are for people w/o gym equipment. Just use google..
Also I was 155 lbs @ 6ft tall too… You need to eat SO MUCH. Try 4k Calories a day if you want good results.. took me 6 months to get to 185lbs, all muscle
The Prison Workout: A Total Body Exercise Routine
Some prison inmates
have nothing but a sink, a toilet, their bed, and a few square feet of
space at their disposal. They need an exercise routine that can be
done in a confined space without equipment. The “Prison Workout,”
which was nicknamed by some people who saw prisoners without access to
weights doing it, is designed to develop strength, endurance, speed,
agility, and balance. It also produces gains in muscle, losses in body
fat, and plenty of stamina. It is a total body and cardio workout. The
Prison Workout consists of one classic exercise, the “burpee.” This
exercise works your chest, arms, front deltoids, thighs and abs. The
burpee is a six-count exercise:
1) Stand with your feet shoulder width
apart and your hands raised over your head. Then squat down and place
your palms on the floor by your feet.
2) Kick both of your legs back so that you’re in push-up position.
3) Bend your elbows and lower your
body until your chest touches the floor.
4) Push yourself back up.
5) At the end of the push-up, quickly pull both knees into your chest
while keeping your hands on the floor. You’re jumping back into the
squat position of step one.
6) Stand straight up by straightening your
legs and throwing your hands in the air over your your head. You’re
now in the position that you started in. You can make the burpee more
advanced and increase the explosive power in your legs by jumping into
the air as you stand up. The Prison Workout is done in descending
sets. For example, begin by doing 20 burpees without stopping. Rest 30
seconds, and then do 19 burpees without stopping. Rest 30 seconds and
do 18 burpees. Continue doing descending sets until you get down to a
final set of 1 burpee. That makes a total of 210 burpees. For most
people, 20 sets will be too much to start with. In that case, pick a
lower number of sets like 15 or 10 or even fewer for your first
workout. Then add a set every 1-2 weeks until you reach your goal. In
prison, doing 20 descending sets without stopping is the minimum to be
considered a “man.” If you can do 25 sets, you’re considered to be
pretty tough, and, if you can do 30 sets, you’re considered a “stud.”
If you’re doing other exercises in addition to this workout, do your
burpee workout 3 times per week on cardio days. If some of you who’ve
read this far are thinking to yourselves, “This Prison Workout is too
easy. I’m looking for a man’s workout,” try one of these advanced
variations of the basic burpee.
1) If you have access to pull-up bars,
at step 6, jump up and do a pull-up. That will add 210 or more
pull-ups to the workout.
2) Place dumbbells on the floor.
Use the dumbbells as push-up bars for steps 1-5. At step 6, clean the
dumbbells to your shoulders, press them overhead, and then set them
back down for the next repetition. In other words, add an overhead
press to each burpee. Be sure to use the solid, hexagonal dumbbells
rather than the adjustable kind. By itself, the Prison
Workout will strip fat from your body, add muscle, and build stamina.
Alternate it with a weight training routine, and you may be mistaken
for a Greek god, or, at least, for an ex-convict. If you can follow
simple instructions, then you can build a HEALTHY, HIGH-PERFORMANCE,
ATTRACTIVE body in the comfort of your own home using ONLY bodyweight
exercises.
You can forget about the link the other answerer posted. That’s obviously just another scamsite.
If you’re an ectomorph, your not going to gain much weight no matter what you do. Ectomorophs are naturally skinny people and you can’t change your genetics. However, if you’re not an ectomorph, you’ll be able to add a little and maybe even a lot of muscle when you get your lifetime max of testosterone in your mid20s. At 17 there’s no way we can know what your potential for muscular growth is. However, being laid up and coming off the layoff slim means you’re probably not a naturally heavy person. Endomorphs usually gain weight when they cannot be active.
One thing is certain; you’re not going to gain muscle fast. No one does without steroids. Watch this video –> http://www.youtube.com/user/scooby1961#p/search/0/Xcuhi6RaZ24
It seems like you’re probably not going to have a lot of muscle because not only are you slim but you have no resources. So, how do you gain muscle?
First you need to educate yourself. If you don’t know how to build muscle, you’re not going to accomplish much. Any beginner at strength training (ST) can make gains even doing almost everything wrong. But the more trained you become, that harder it will be to make gains. And, your body has no choice but to follow your brain which means you need to feed yourself a steady diet of good information (not like that stupid skinny guy website).
Second, if you know how to build muscle and have the potential, all you need is playground equipment and 1 or 2 hours per week. Google “urban workouts” and you’ll see what I mean. Here’s an example —> http://www.youtube.com/watch?v=sXKUNp1ryS8
Good luck and good health!!
♠
its a process.. you have to stay on it..
u need to be committed to it 4-5 days a week
45-60 mins a session
you need to lift heavy weights.. 3-4 different exercises a muscle… 4 sets each
train 1-2 muscles a workout
and you have to work on your diet.. you will need 20x your body weight from calories
1 gram of protein for each pound u weigh
an also u should take whey protein an glutamine
and cycle creatine on an off..
mon chest
tue biceps triceps
wed back
thur shoulders
fri legs