want to get stronger, but don't know what to do...

Hi,

I want to start gaining more muscle because I'm tired of being so small and weak, plus I want to look healthier. However, I don't know much about strength training though I have access to a gym on campus at school. Also, what I've tried doing (mainly free weights) has shown me just how weak I am and I don't know how to get stronger by lifting more when it's so hard to do.

Do any of you have any advice for me? I have no idea where to start and would appreciate a sample training plan or basic exercises I should do.

Thanks in advance!

Well if you are trying to gain then I would just stick to the weight training. You can find many plans online if you check on google or something. I found though that I was not allowed to work out during my gaining process. I think that you will feel stronger if you nourish your body with the calories it needs to be healthy and then maybe do a minimal amount of exercise. I am not too sure about lifiting or any of that (I'm a cardio queen), but I am sure that someone on here will respond.

Good luck!

Hello again, haha. :] Free weights are brilliant, in my opinion, though you can use machines if you choose to too (just don't forget the importance of free weights!)

I use this plan: http://www.refrigeratorraid.com/2007/09/begin ner-streng.html It's helpful as you can see how the different movements are done by clicking the links. I personalised things a little after doing the routine as written for twoish weeks. I now use slightly heavier weights than recommended (for me, that's 2.5kg or ~5.5lbs) and in shorter sets, two sets a movement - my body type doesn't put on muscle too easily. -__- I also do a few extra movements, like planks. So, it's easy to customise, but a good starting point.

If you have no dumbbells, try filling empty milk cartons or bottles with water and putting them in a bag to hold :] As for the bench... I don't usually need a bench, as the chair in my room is the right height for it. :] So chairs work. I would head along to the gym, too, and tell them what you want out of weight lifting and that you're a beginner. They might be able to make up a plan with you. And remember to warm up and stretch!

I understand about the weakness thing! :( I used to be able to lift 8kg a hand! I want to get back to that at least, haha. Good luck! :]

I am a hardgainer as many of you have detailed through these postings.  We are pre-disposed to be our sleek sizes.  If we ever did want to gain weight, often times it does take a little bit more than our well rounded friends.  It's tough, but with a little extra discipline and knowledge, one can gain weight without extreme measures.  I have a blog that talks about this very topic, if you ever free to take a look.  I highly suggest it.

http://hardgainers-review.blogspot.com/

I do understand why society has focused on the epidemic of obesity, since many people do suffer iller fates as a result of being overweight.  But still, It would be nice for some of us hardgainers to get some attention on the national scope like we are in this gathering of minds.  There just isn't enough information or knowledge out there to guide us through our lifestyle.