Alright, so im 15 and 5'11 125. Im switching from bass to quads next year, and im trying to gain weight, and get in shape. I have a very high metabolism so its hard for me to gain weight. Im worried that if i start running every day, i will lose even more weight, is this true? What are some things i can do to gain wright, and get in shape for next year? thanks

First of all you don't want to gain a ton of weight because later in life it will come back to haunt you. I was about your size and had your metabolism in high school and now I'm trying to lose weight. If you want to bulk up you need to lift weights and eat protein from fish, chicken and beef in that order. More fish than chicken, more chicken than, beef. Continue to run to keep your cardio up for drill and do lots of situps, shoulder shrugs and back excercises for carrying those tenors. Of course you want to do excercises that involve all your muscle groups since you will be using them all. What would be cool and maybe kinda funny is to workout with your football team this spring and summer and when they ask why you are in the gym tell them that you run all over the football field while carrying over 30lbs of drums for almost 11minutes straight. That should drop their jaws! good luck

i would reccomend that you lift some weights and do some core workouts (leg lifts, sit ups, trunk lifts etc.) with a small amount of running.
however, remember that you have to eat and drink an hour or so before you work out or else you will do more harm to your muscles than good. dont eat stuff high in fat. also, in the course of building muscle mass, you should probably only do the heavy stuff (weights) every other day or more, to give your muscles time to regenerate.

im not a professional, so dont take what i say on the topic of health too seriously

Hey man, I was the same way until i got mono and just layed around being lazy and got fat, 140 so not to fat. Do a lot of core workouts and don't worry about weight it's not that big of a deal. If you need help send me a pm and I'd be glad to go into more detail.

hah ya man I got it during the winter so I got lazy

Training -

As a beginner, you are going to want to stick to basic, compound, free weight movements. These will be the most beneficial to your overall muscular development and strength. I know a popular goal is "I want bigger arms, can't I just do bicep curls every day?" As a beginner, compound movements such as rows or chinups will do FAR more for your biceps and overall frame than curls. Curls are an isolation movement that are more beneficial to an advanced bodybuilder.

Another big mistake is people trying to develop their own routines. They are often poorly made and can/will result in muscular imbalances. There are many popular beginner routines, and the two that I always recommend are two that I have personally used: Rippetoe's and Westside for Skinny Bastards:

Rippetoe's - This is based on Mark Rippetoe's book Starting Strength, which can be found here on LL ( http://luelinks.net/linkme.php?l=172706 ) It is a basic, three day a week workout, and the format looks like this:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans OR Pendlay Rows (Penlay Rows are recommended for a beginner)

Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

If this seems appealing to you, you can find an extremely detailed write-up of it here: http://forum.bodybuilding.com/showthread.php?t=998224

Westside for Skinny Bastards - Another great routine, it can be found in this self-explanatory article here: http://defrancostraining.com/articles/articles.htm

Diet -

Diet is THE MOST IMPORTANT PART of adding mass. Without a caloric surplus, you will not gain size. Don't be afraid of eating, you'd be surprised how difficult it can be to eat an adequate amount to grow. Aim for about 500 calories above your maintenance level (which can be calculated here - http://www.mayoclinic.com/health/calorie-calculator/NU00598 ). Also try for a lot of protein, ideally as much as you can. At the very least try to eat about 1-1.5g per pound of your bodyweight. Here's a short list of some good foods to eat:
-chicken
-tuna
-red meat
-peanut butter
-brown rice
-nuts (I like almonds)
-whole wheat bread
-whole wheat pasta
-turkey
-cottage cheese
-milk.

Also, this doesn't really pertain to diet but I figure I'll throw it in this section, but another important part of muscle growth is REST. Not a single ounce of muscle is built in the gym; quite the contrary, actually. Try to get at the very LEAST 8 hours of sleep each night. Try to eat some slow digesting protein (such as cottage cheese) before bed, and some protein immediately upon waking.

Supplements -
Supplements can be very useful, but they DO NOT REPLACE solid training and diet, they supplement them, hence the name... supplements. As a beginner, try to keep things simple.
- a multivitamin
- whey protein
- fish oil

After you have some solid training experience under your belt, if you want you can add:
- creatine. (what exactly is creatine? In short, it's an amino acid that helps ATP production. For a long, detailed, complete answer, refer to this: http://forum.bodybuilding.com/showthread.php?t=100831 )


Summary: eat, sleep, and train heavy.

I'm 5'11 and about 154 lbs. I'm marching a 30" Dynasty bass this summer. I've pretty much been working out 2 times a week with a friend and eating a lot of protein. B_Duggan is pretty much on the ball in terms of a work out regiment. I would highly recommend at least doing some kind of a daily work out cycle, even if it's 30 reps 3 times a day of an exercise. You want to make sure you work out your core.

You don't have to be too big to make the switch. I'm 6'0" 138lbs and switched from Bass to Tenors without to many problems. I do need to get bigger though for swimming

swimming was probably the reason I didn't have much of a problem. Butter gives you abs

Holy poo, 6'0 138???

Your like, as thick as a pencil man

To get bigger, The rule of thumb that I've always went by is, build weight, eat a lot, stoke the fire, keep your body working, lift, that fat you build will turn to muscle if you lift it off. Work on your core, your legs, and your back

Stretch a lot too, do a lot of situps, pushups, dips/pullups, run, thats all it takes. Those excersizes right there will get you bigger. Oh! and squats will help a ton. Watch out doing weighted squats though.

Usually the people I know and myself will start getting sick when you start squatting after you stopped. It wears your body down a lot, and your immune system seems to go, this really is not cold season though, but if you do start squating, take care of your self, it will help a ton