Skinny guy needs some muscle for karate

[kenysvk]

Oss

Hi guys i need help. I am looking for program that will help me get some weight ( or muscles) I am practicing goju-ryu.

I want to train at home. I am also really tall.

Thank you for reply.

[Wado Heretic]

Diet is the place to start; cut out junk carbs such as cheese, bread, and the like. You need carbs but try to get them through rice, and leaner sources. You will also need to increase you protein intake, gradually though, otherwise you will just gain weight without the corresponding muscle.

If you are tall, you will need to work the legs; I suggest squats and lunges as your go to exercises. Maybe incorporate dead-lifts as time goes by. Weighted kicking is also useful, especially for karate. Try short sets (8-12 reps) and go by the light-heavy-light rule; this kind of anaerobic exercise is best for gaining strength without too much weight gain. I know you are after weight, but you want to keep your leg weight to a minimum if you can help it; more weight to lift, the slower your feet.

Upper body; it is hard to beat the classic push-up and it's many variants. I would suggest short sets again but with maximum effort. Practicing your basic techniques under weight can also be of great immediate use; but always start with light weights, go slowly and in time with your breathing, and if you feel any pain stop. Again; start light, then go heavy for the middle set, then light again.

For the core; never neglect the core. The Hindu push up is an excellent full body exercise that works for the core. However; leg lifts, the Russian twist (a variety of sit-ups), and of course planking are perhaps the initial starting place.

Now; when adding a strength routine you might notice weight loss before you notice any gains. It is something that takes time; and you will notice your most immediate strength gains in the first six or so weeks, after which

it might become trickier.

There are a few guys here who know a lot more about this subject than I so hopefully they will pitch in soon, but hope what I have provided is of some use.

[Wastelander]

Wado Heretic provided you with some good suggestions. Aside from that, since you are a Goju-Ryu practitioner, I would highly recommend that you research hojo undo (supplemental training). If you search for them, you can find videos of Higaonna Morio Sensei teaching a variety of stretches, warm-ups, and conditioning exercises. I also highly recommend this book:

http://www.amazon.com/Art-Hojo-Undo-Training-Traditional/dp/159439136X/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1448904860&sr=8-7

[kenysvk]

Thank you for help.

Actually hojo undo looks great but actually i dont have any fitness equipment :/

[Wastelander]

Thank you for help.

Actually hojo undo looks great but actually i dont have any fitness equipment :/

Michael Clarke Sensei's book actually provides instructions on how to make your own hojo undo equipment. It's kind of like a rite of passage

[JR 137]

Wado Heretic provided you with some good suggestions. Aside from that, since you are a Goju-Ryu practitioner, I would highly recommend that you research hojo undo (supplemental training). If you search for them, you can find videos of Higaonna Morio Sensei teaching a variety of stretches, warm-ups, and conditioning exercises. I also highly recommend this book:

http://www.amazon.com/Art-Hojo-Undo-Training-Traditional/dp/159439136X/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1448904860&sr=8-7

I've been interested in hojo undo, but piecing videos together isn't working out well. Is strengthening exercises the main focus of this book?

[Wastelander]

Wado Heretic provided you with some good suggestions. Aside from that, since you are a Goju-Ryu practitioner, I would highly recommend that you research hojo undo (supplemental training). If you search for them, you can find videos of Higaonna Morio Sensei teaching a variety of stretches, warm-ups, and conditioning exercises. I also highly recommend this book:

http://www.amazon.com/Art-Hojo-Undo-Training-Traditional/dp/159439136X/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1448904860&sr=8-7

I've been interested in hojo undo, but piecing videos together isn't working out well. Is strengthening exercises the main focus of this book?

Yes, the book covers a variety of exercises with a variety of tools, which you can build. All of the exercises are specifically connected with kata movements, as well.

[JR 137]

Wado Heretic provided you with some good suggestions. Aside from that, since you are a Goju-Ryu practitioner, I would highly recommend that you research hojo undo (supplemental training). If you search for them, you can find videos of Higaonna Morio Sensei teaching a variety of stretches, warm-ups, and conditioning exercises. I also highly recommend this book:

http://www.amazon.com/Art-Hojo-Undo-Training-Traditional/dp/159439136X/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1448904860&sr=8-7

I've been interested in hojo undo, but piecing videos together isn't working out well. Is strengthening exercises the main focus of this book?

Yes, the book covers a variety of exercises with a variety of tools, which you can build. All of the exercises are specifically connected with kata movements, as well.

Added to my Amazon shopping cart. Thanks!

[Wado Heretic]

I would also advise Shin Gi Tai by the same author. It covers several exercises not covered in The art of Hojo Undo, and helps put a lot of what you will find in the aforementioned book in context.

I would stick to basic exercises while one is a beginner; and focus on developing good levels of strength in the core, and general body-strength. Once you have that, then the specific, and tool driven exercises can be of significant help. I would suggest a makiwara and tetsu geta as the places to start though the beauty of hojo undo is really learning what you need to do to improve your karate. No blanket method present in hojo undo.

[bushido_man96]

If you want to build muscle, the single best way to do that is to get on a strength training program utilizing multi-joint, compound lifts, like the squat, press, deadlift, bench press, power clean, and such.

If this is new to you, I recommend reading a book titled Starting Strength, by Mark Rippetoe. He has the information you need on how to do the lifts correctly, on why you should do these lifts, he provides a basic 3-day-a-week workout program involving linear progression that will get you off to a great start. He also recommends drinking milk as part of the plan to gain some weight.