Weight Gain Thread

Good luck, Senzait. I could go on all day about exercise stuff since I'm majoring in a related field, but I'll just say it can be done. I used to weigh between 145-150 pounds. I'm now 165-170 at about the same body fat percentage. I was actually up to 185 at one point, but school starting and a myriad of other obligations made it too much trouble to eat all the calories I needed to maintain that size. I might get back up to 180+ again later, but I haven't really decided. It was more to see if I could do it than anything else.


Anyway, 20 pounds in three months is tough but possibly doable, assuming you're a beginner and you hit the big exercises hard. I agree with Babalook in that you should add shoulder work. I'm not a big fan of body part splits, but ... I also know the best routine for a person is the one he believes will work and will consistently do. If you want to do a three day split, I suggest a bit of shuffling:


Day 1: Legs, abs
Day 2: Chest, shoulders, triceps
Day 3: Back, biceps


Why? Most chest and shoulder exercises worth doing also work the triceps. Same with back and biceps. It's more efficient this way. And if visual progress comes slow, don't get discouraged. Muscle gain isn't obvious in its early stages the way fat loss is. Keep us updated. =)

Edit: Oh, diet wise, eat breakfast. And eat after your workouts. No excuses on either one.
 
Linkrkc said:
Good luck, Senzait. I could go on all day about exercise stuff since I'm majoring in a related field, but I'll just say it can be done. I used to weigh between 145-150 pounds. I'm now 165-170 at about the same body fat percentage. I was actually up to 185 at one point, but school starting and a myriad of other obligations made it too much trouble to eat all the calories I needed to maintain that size. I might get back up to 180+ again later, but I haven't really decided. It was more to see if I could do it than anything else.


Anyway, 20 pounds in three months is tough but possibly doable, assuming you're a beginner and you hit the big exercises hard. I agree with Babalook in that you should add shoulder work. I'm not a big fan of body part splits, but ... I also know the best routine for a person is the one he believes will work and will consistently do. If you want to do a three day split, I suggest a bit of shuffling:


Day 1: Legs, abs
Day 2: Chest, shoulders, triceps
Day 3: Back, biceps


Why? Most chest and shoulder exercises worth doing also work the triceps. Same with back and biceps. It's more efficient this way. And if visual progress comes slow, don't get discouraged. Muscle gain isn't obvious in its early stages the way fat loss is. Keep us updated. =)

Edit: Oh, diet wise, eat breakfast. And eat after your workouts. No excuses on either one.
Click to expand...

This seems to be very common doing the body parts that are secondary muscles worked during the primary muscle(such as chest works triceps and shoulders a little too) but i have never found a explanation as to why you would want to couple a body part with the secondary muscle that gets pre-exhausted. It just doesn't make sense to me because your weaker on the body part you do second overall which i can't fathom being beneficial(possibly for leaning down). Isn't heavier weight also meant to increase your mass too so if your weaker on the body parts you do after the first one wouldn't it be counterproductive? But im sure there is a good reason i just dont know it.
 
I see your point about that (it's why I rarely do total body training anymore). What I've always been told is that it's about the recovery between workouts. If a person does chest and biceps, how will that affect his back workout the next day? I can only speak from what I've done, but I definitely can't do the same amount of weight on pullups if my biceps are tired. Same on bench if my triceps are sore. And we both know that pushing for heavier weights on compound lifts is the way to go. Fatigue forcing you from 50 to 40 pounds on curls is less significant to me than going from 225 to 185 on bent over rows.


But really, the main reason I recommended the switch is because it turns the split into a basic push/pull/legs one, which lots of people have used successfully. I have no problem X-Copying what's been proven to work.
 
Linkrkc- Sounds like you really changed from when I saw ya; good goin!

Ghengis_John- It's called American Muscle where I'm from... Maybe we should make our own thread?

Don't forget that some women like the 'portable pillow'. It's a charm point.
We eat the double burgers, large fries, a shake AND chocolate cake for dessert.
(Well, hopefully I made some of us 'regular people' feel better, haha).
[gets a second bowl of his wife's chicken cream stew]
 
*sigh I easily gain weight than I lose weight... :(

I'm around 200ibs and my height is 5'6 1/2.

The least I do for exercise is walk/run up & down the stairs 10 times for every 2 hrs usually and I usually do a total of 4 times a day.

Then I do a 35 min cardio workout following a video program called Turbo Jam.
 
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