ok so im 22 years of age im 5'9" tall and weigh 145 lbs. i am in the gym atleats 4 to 5 days a week what can i add to my work out to pack on some extra pounds?
Didn't we just answer this same question at least 4 times today. Start by reading the articles, posts, and stickies at the top. Pay close attention to the stickie title Starting Strength.
I would make sure you are eating alot of good food and drinking protein/weight gainers 4x per day as well, drink plenty of gatorade and water.
I would train 3 or 4 times a week only (you need to recover and eat to grow).
In the gym I would focus on getting strong on these movements:
Stiff legged deadlift
T bar or barbell rows
Use different rep ranges sometimes but make sure you get STRONGER on these and you WILL put weight on.
u dont need to drink shakes 4x a day to gain weight.. just make sure you eat enough 3200+ calories to start off with.. and if you gain weight, stick to it.. if not raise the cal intake
i don't get why people think they can gain weight by just working out...you're not putting anything at all extra into your body by just lifting weights.
ain't nuttin but a peanut.
You will have gotten stronger when the weight that feels heavy is actually heavier than the weight that feels heavy now. Then the weight that feels heavy now will be a warmup for the weight that feels heavy then. But the weight will always feel heavy or you're not lifting enough weight. Clear? -Rippetoe
OP, you should train only 3 times a week. Do a full body routine like Stating Strength.
Most importantly eat a ton (lots of food and drink at least a liter a milk a day). Read some tips on nutrition for skinny guys here:
Hope this helps
Bench Press 60kg 5x5
Squats 77,5 kg 5x5
Deads 112,5kg 5x5
BB Rows 80kg 5x5
Overhead Pr. 40kg 5x5
My training journal:
Consistency with your diet is number 1.Eat the same amount or more EVERY DAY.Dont binge eat,then take a day off.Learn to force feed.At 145lbs you should be eating around 3500-4000 calories a day.
Beef(ground is easy to prepare and great for packin on size)
Peanut Butter(on bagels,sandwhiches)
Forget all that.Just eat everything.Fast food,pizza,etc.Dont let anyone tell you to "clean bulk" either.Boiled chix breast,egg whites and tuna are not gonna get the job done.Train 3 times a week with heavy basic movements.Its not rocket science.It may be frustrating,but if you really want to put on size,youll commit to it.Good luck
I'm going to tell you a secret...
Are you ready?...
OK, here it is...
If you're trying to build muscle mass, make sure your training is centered around squats, deads, some type of pressing, etc and not just tons of isolation work and/or machines. Get your form right and then add weight to the bar over time, and eat/rest enough and you WILL build muscle.
That's the secret, don't let it out because then everybody will know how to become big and strong ( and we all know that nobody reads the stickies ).
Last edited by BigTallOx; 09-09-2009 at 09:54 AM.
thanks guys some of this is a lot of help. just wondering if 165 - 170 is an unreasonable body weight goal? i have a few friends that are in that range and have a good build and ithink thats where id like to be
i just dont wanna be huge i wanna have more definition than size.
Get to 170lbs and 200lbs will seem a lot more like fun! Very few things can go wrong by being bigger and stronger!
maybe you're right. ive been workin hard and eating right. just tired of bein skinny i have an alright muscle definition just dont have much size. just wanna be a nice size and look good
Last edited by NickAus; 09-09-2009 at 07:53 PM.
Squat briefs only 625 @ 210
Bench geared 525 @ 210
Deadlift geared 650 @ 220
Captains of Crush #3
Building Mighty Mitts...
I'm 5'7 about 165-170 depending on the day, so it's definitely an attainable goal. It took me about 2 and a half years, but I don't eat as much as I should.
H: 5'7" W:185
Goals: 495 -315 -585
“Persistence Persistence.” - Calvin Coolidge.
"I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
"I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
basically in a day i drink a protien shake in the morning, a few eggs mid morning then chicken breasts or tuna or something for lunch, peanut butter mid afternoon, protein shake after my work out, and then supper
basically by ur picture "CARDS" thats the size i wanna be but a little more defined. i am definately willing to work as hard as need be to get there and nothing will stop me
400(335) Bench Press
600(520x3 2xBW) Dead Lift
500(495x1) ATG Squat
365 Front Squat
consistency and intensity.
Start by reading the stickies and pick a workout, any workout in them. Stick with it consistently and try to continue to improve every workout.
Also start by logging your diet in fitday.com or the dailyplate.com and figure out how many calories you are eating. If you are not gaining weight, then bump your calories 200-300 at a time until you start gaining weight. Take a look at the stickies in the nutrition forum for some ideas.
Or you can check out these links for a good start
Last edited by cphafner; 09-09-2009 at 09:16 PM.
I think this is possibly the all-time best response on WBB. - Jorge Sanchez
"you're an animal eat like one damn it!" - Wikked1
"Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"
From A Body Builder is Born
i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase