Hi there, I am new to the site (so maybe it will be a very newb kind of question) and I would like to start to gain some extra weight in muscle. I am currently a bit over 6 feet and about 160-170lbs. I'm a skinny guy. I've been working out before but definitely not a lot. My question is about building a routine that is good for me. I have done a search and read a few of the routine articles, however, most of them are for people who want to gain a lot muscle and weight.
I would like to gain maybe 30-40lbs but stay lean. Mostly, increase my strength as well as endurance. I am just wondering if thats at all possible.
I looked into some of the routines and eating guides but my question was still unanswered.
It is this, if I would like to gain 30-40lbs of muscle but then stay at that weight but increase my strength (if that's possible) and also how would my diet and routine look after I reach my desired weight. So I have a basic idea that at first I will have to eat a lot of proteins, some shakes and work out a lot. What I gathered is that there should be 2 days of rest between the days where I would target the same muscle groups and that I should probably group biceps/back and triceps/chest for upper body. After I gain my desired weight, what should my eating habits look like and how should I decrease my training? Can someone please help me out?
I got the following routine from one of the guides, although I would probably add other exercises to it.
Monday and Wednesday:
Seated shoulder press
Tuesday and Friday (alternate squats and deadlifts every other week):
Would this be a good routine for gaining that extra 30-40 lbs or should I change it?
check out the routine "Baby got Back". either go with that or WBB1.
I know this will sound really stupid but I can't find WWB#1. I have searched for it (maybe my computer is messed up but nothing shows up) Looked in different places and I'm sure that it is in a really obvious place so that when someone points it out, I will feel like an idiot, but please someone make me feel like an idiot
Looks like you have some decent exercises in there. Well done for getting the basics and posting a decent starting routine. It's better than most that are posted here.
Instead of swapping deadlifts and squats, try to do them both in the same week.
monday and wed: as listed
Tues: squats, calves
Friday: deadlifts, calves
Also might want to add some sort of exercise for your hamstrings and some sort of rowing for your back.
Thanks guys! Will defnitely read over those and maybe change a few things and post back but my question still remains what to do to keep the weight that I put on without getting much bigger but increasing in strength or stamina.
Edit: So I just read over the WBB#1 and it seems like a very good routine so I think I will try that!
Last edited by Trigspeed; 03-16-2006 at 05:25 PM.
Eat at maintenance and keep lifting. You'll gain strength to a point.
You'll need to track your diet on something like fitday. If you gain, you're eating too much. If you lose, too little. Simple. You can NOT get bigger unless you eat more than you need.
Alright thanks guys!
Another question. I know the protein shakes are just supplements but would it be better for me to get them? As in, what kind of benefits do you get from them? Also, what would be a good package to get? I have only read a bit on the Netrean but thats about it.
Protein shakes are just food. No need, but they can help you get the cals and protein in if this is a problem.
Ok, thanks for your guys' help! Much Appreciated.