oakraiderz2
Master Don Juan
Ive tried all this stuff myself but ive figured i need help. Im 6'4 and weigh 165. I wanna weigh about 200-210 but i need help cause i cant get it done alone. Dont flame me, i searched and **** but just need help.
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Help me put together a routine and gain weight
- Thread starter oakraiderz2
- Start date
Phantasmal
Senior Don Juan
oakraiderz2
Master Don Juan
I just cant seem to gain weight. I was at 170 a month ago when i would workout reguarly, but i wanna gain MORE weight than that. I weigh as much as i did 4 yrs ago.
Phantasmal
Senior Don Juan
What type of diet are you on?
WORKEROUTER
Master Don Juan
Eat a lot of good food, work out hard, and sleep well!
Just because a woman listens to you and acts interested in what you say doesn't mean she really is. She might just be acting polite, while silently wishing that the date would hurry up and end, or that you would go away... and never come back.
Quote taken from The SoSuave Guide to Women and Dating, which you can read for FREE.
oakraiderz2
Master Don Juan
A bad one. I just moved out so i eat junk food most of the time. Im lucky if i eat twice a day.
Then why are you complaining that you're not gaining weight? This is a terrible place for resources on bodybuilding - better left for discussing personal experiences with herpes. Go to the elite-fitness or bodybuilding forums.
line_in_the_sand
Don Juan
<Eat a lot of good food, work out hard, and sleep well!>
This is the correct answer.
Please allow me to elaborate:
TRAINING:
We all have different recovery abilities, so volume probably won't work for you unless you're very lucky. One of the best routines there is for an average person is the following.
Monday:
Chin-ups or pulldowns, 2 sets, 6-10 reps, increase resistance or reps every workout
A bicep movement, 2 sets, 6-10 reps
Squats, 2 sets, 10 reps, ALMOST to failure
Deadlifts, 1 set, 6-10 reps
Friday:
Dips or bench press, 2 sets, 6-10 reps
Some sort of above the head presses for shoulders, 2 sets, 6-10 reps
An extra side delt movement if needed, 1 set, 15-30 reps (high rep work often does wonders for the shoulders, try it)
Abs, personally I recommend crunches with weights, 2 sets, 12 reps
All sets to positive failure, that is, no forced reps or rest-pauses.
NUTRITION:
Minimum of 1.5 grams of protein pr pound of bodyweight, I'd go to 2 grams pr pound.
Get a good amount of fat in, especially essential fatty acids like olive oil and flax seed oil.
Keep carbs under control, the amount of carbs has a strong correlation to the amount of fat gained/not gained. However, you need carbs postworkout, and I'd take them in for breakfast too. Do not take them in in your last meal.
Multivitamin, zinc, magnesium and calcium should be taken in daily.
And don't expect changes at first. It usually takes a minimum of four weeks to see changes in the mirror. However, you SHOULD get stronger (increase weight or reps) on almost every workout, if you're not, something is not working as it should.
Please understand that MOST people will have great gains on a routine like this, simply because they can't recover from the amount of work the volume routines force the body to go through.
I give full credit of my training and nutrition knowledge to iron addict at www.ironaddicts.com, and doggcrapp, at www.intensemuscle.com.
Hope this helps!
This is the correct answer.
Please allow me to elaborate:
TRAINING:
We all have different recovery abilities, so volume probably won't work for you unless you're very lucky. One of the best routines there is for an average person is the following.
Monday:
Chin-ups or pulldowns, 2 sets, 6-10 reps, increase resistance or reps every workout
A bicep movement, 2 sets, 6-10 reps
Squats, 2 sets, 10 reps, ALMOST to failure
Deadlifts, 1 set, 6-10 reps
Friday:
Dips or bench press, 2 sets, 6-10 reps
Some sort of above the head presses for shoulders, 2 sets, 6-10 reps
An extra side delt movement if needed, 1 set, 15-30 reps (high rep work often does wonders for the shoulders, try it)
Abs, personally I recommend crunches with weights, 2 sets, 12 reps
All sets to positive failure, that is, no forced reps or rest-pauses.
NUTRITION:
Minimum of 1.5 grams of protein pr pound of bodyweight, I'd go to 2 grams pr pound.
Get a good amount of fat in, especially essential fatty acids like olive oil and flax seed oil.
Keep carbs under control, the amount of carbs has a strong correlation to the amount of fat gained/not gained. However, you need carbs postworkout, and I'd take them in for breakfast too. Do not take them in in your last meal.
Multivitamin, zinc, magnesium and calcium should be taken in daily.
And don't expect changes at first. It usually takes a minimum of four weeks to see changes in the mirror. However, you SHOULD get stronger (increase weight or reps) on almost every workout, if you're not, something is not working as it should.
Please understand that MOST people will have great gains on a routine like this, simply because they can't recover from the amount of work the volume routines force the body to go through.
I give full credit of my training and nutrition knowledge to iron addict at www.ironaddicts.com, and doggcrapp, at www.intensemuscle.com.
Hope this helps!
oakraiderz2
Master Don Juan
Cause im trying to get help, but thanks for nothing anyways.
line in the sand- thanks for helping
WORKEROUTER
Master Don Juan
There are in fact numerous people on this site who know quite a bit about bodybuilding.
Help with what? Christ man, if you're not gaining weight, you KNOW it's because you're just not eating enough, and don't have the discipline to maintain good nutritional habits.
Now you're getting people to motivate you? I think not. Get off your lazy ass and go do something about it yourself!
oakraiderz2
Master Don Juan
Or maybe its cause afford all this healty ass food. Think a little be before you start going off when its really not a big deal. Chill out, if this bothers you DONT READ IT!!