Trying to gain weight...happening veeeery slowly

[BritNoob]

I've been doing Karate for nearly a year now and visiting the gym twice weekly for 6 months. I'm a really tall, skinny guy and really want to put some weight on.

 

At the gym I do 3 sets of 8-10 reps of various exercises, bicep curls, chest press, shoulder press, leg curls, leg extension etc working pretty much the whole body.

 

Since I started I have steadily increased the weights i use and I'm happy with my progress there but in terms of actual visible progress there is almost none. I am slightly more toned now and I can notice my chest and shoulders are very slightly bigger but I would still be called scrawny rather than muscular if you asked anyone to describe me.

 

I have adjusted my diet to include 5 meals a day and as much protein as possible but I don't seem to put on any weight at all.

 

Is it just a case of keep at it? Do I need to do something to move to the next stage after the initial improvements I gained? How long should it take to build muscles?

 

I need to gain 2 stone ideally. Although currenly I'd be happy to put on half a stone as every day i seem to weight the same.

 

 

 

I'd really appreciate some advice on this, thanks in advance

[isshinryu5toforever]

For pure mass you need to change the way you lift. You can either do pyramid lifts 10-8-6-4-2, or you can do it this way. Week 1

 

squat and benchpress

 

do a warmup set of something you can press 10 times. Then do 3 sets of 3. hike the weight up each time unless you fail to do 3 on your second set then keep the weight the same.Do other shoulder and bicep lifts.

 

Deadlift and cleans 3 sets of 3. Do incline press and work on triceps.

 

Third day do other auxillary lifts and plyometrics.

 

Week 2

 

Squat and bench warmup with 10 then do 3 sets of 5. The same process as the first week.

 

Deadlift and cleans 3 sets of 5.

 

Third day same.

 

Week 3

 

Squat and Bench warmup with 10. 3 sets 5 reps 3 reps 1 rep. Do as many as you can of the last set. Don't just do 1 if you can do more.

 

Deadlift and clean 5-3-1

 

third day run at a muscle gaining heartrate not a fat burning one.

 

Week 4

 

Bench and squat 10-8-6

 

deadlift and cleans 4-4-2 same auxillaries for both.

 

Third day you can run again if you want or mix it up with something else.

 

I like to bike 6 days a week as well if I have the time. I also practice my martial arts 7 days a week, but I know not everyone has enough time to do so.

[swdw]

Go here. You have to register, but the Max-OT training program is extremely effective. Nutrition is as important as your workout:

 

http://ast-ss.com/max-ot/max-ot_intro.asp

 

You'll find plenty of advice on protein supplementation. Timing is just as important as amount.

 

Also, you'll gain faster if you seperate your lifting form your karate/cardio workout by 8 hours.

 

For good mail order prices on supplements, go here.

 

http://healthproinc.com/

 

This site tests the products they sell against the label claims and refuses to sell poor quality products. There are some really trashy supplements out there with less than 60% of their label claims (I know of one that tested out at less than 5% of its label claim!). You'll find much of the garbage supplements in places like GNC.

[Ted T.]

You don't say how old you are....it matters.

 

When I was twenty and on the university wrestling team, I was 6' tall and 130 lbs, (ouch!) I could not gain an ounce! I finally got up to 130 *, the botttom of my division and tried to get to 137 lbs but no go, no matter what I did.

 

BUT,

 

five years later at 25, I suddenly put on about 80 lbs of weight because I had dropped all training and was just hanging out... A real ouch!

 

Be careful of the bad eating habits you develop when you are skinny!!!

[BritNoob]

I'm 26 :/

 

I can only fit the gym in 2 days a week and I'm only a beginner so alot of what you said goes over my head lol

 

Should I basically increase the amount of sets I do? So start with 10/12 then lower it each set? Is it best to do the sets straight after each other? Currently I move my way around the gym doing one set of each exercise, then when i have done 1 on each I start again 2 more times. Is it better to just sit and do 3 sets one after another?

 

It's my arms and shoulders i want to mainly focus on, then the chest.

[Meguro]

Squats, squats, and more squats. My gym rat buddies swear by them, plus I've read that people experience more muscle gain from their work out by starting with squats. Even though your main interest might be in developing a beefier upper-body, a few squat sets incorporated into your routine might yield the desired results.

 

Consider your diet too. Increasing your protein intake may be counter productive. Remember, the Atkins diet is all protein.

[isshinryu5toforever]

You can sit and do all three sets at one station and then move on to the next excercise but it will take longer. All of my program suggestions are 3 sets. The number of reps is what I posted. 5-3-1 5 repetitions 3 repetitions 1 repetition. Pick weights that are challenging. For shoulders military press, incline bench, etc. those will help you. You can't do the Atkins and gain though, because you won't have enough energy. Remember Atkins cuts down carbs to about 22 grams a day. Your body need more than that if you are going to be doing tough physical activity. Atkins is not good for someone who wants to gain like he does.

[Radok]

Do this.

 

Monday

 

Bench Press 5x5

 

Incline Press 5x5

 

Military Press 5x5

 

Decline Press 5x5

 

Dumbell Press 5x5

 

Friday 1

 

Squats 5x5

 

Front Squats 5x5

 

Hack Squats 5x5

 

Zercher Squats 5x5

 

Leg Press 5x5

 

Friday 2

 

Deadlift Conventional 5x5

 

Deadlift Sumo 5x5

 

SLDL 5x5

 

Bent Over Rows 5x5

 

Curls 5x5

 

Switch off each week between the two Friday workouts. Eat a massive amount of food, and limit your cardio as it burns off the calories. Try to get a gram of protein per pound of bodyweight. Home made weight gainers and store bought protein shakes are a good way to add calories and protein to your diet.

 

Switch to 3x10 after a while, stay on it for a while, and then switch back. This will add good muscle mass if you eat enough of the right food.

 

(edited for spelling)

Edited March 14, 2005 by Radok

[Radok]

I forgot one of the most important parts. Keep a notebook with you when you go to the gym to record the amount of weight you use. Try to add 5 pounds to as many exercises as possible every week. That is the key to increases the strength and size of the muscles.

[username9]

Sure fire ways of piling on weight - just make sure u carry on lifting to be successful in turning it into muscle:

 

Go on a seefood diet - see food and eat it!!! In your case it looks like you have a really fast metabolism - so it won't hurt to eat lots of pizza and stuff like that!

 

Eat before bedtime - as long as it doesn't weigh heavily on ur stomach eat before bed. Anabolism - that is the weight gaining process of the body occurs at night when u are asleep!

 

A good idea is to eat cottage cheese because it steadily releases protein overnight aloowing you to grow.

 

Definitely change ur weight training habits - as has been mentioned try pyramid building and drop-setting etc.

 

Good Luck Pal