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.
"I just moved here from Florida."
That sentence contains at least five follow-up questions she WANTS you to ask. Where in Florida? What brought you here? How long have you been in the area? What do you miss? How does it compare to here?
She handed them to you on a silver platter. And you said, "Oh cool. I come here every week. I love this band. Ummm... pretty crowded tonight."
She smiled politely. Nodded. And never texted you back.
I was that guy for years. Talking too much. Listening too little. Panicking about my next sentence while she was literally feeding me the answers.
Then I found 22 rules that fixed the whole thing. Rule number one: shut up and listen. She'll tell you exactly what to say.
Help me put together a routine and gain weight
- Thread starter oakraiderz2
- Start date
"She Wants a Man, Not a Boy"
You asked her if she wanted to grab coffee. Then you asked if the time worked. Then you asked if the place was okay. Then you asked if she'd prefer tea.
Four questions. Four chances for her to say no. Four signals that you're terrified of making a decision.
Plan it. Pick the place. Pick the time. Tell her where to meet you. She'll either show up or she won't.
Either way, you look like a man instead of a scared little boy.
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!
"I'm Not Looking for Anything Serious Right Now"
When a woman says it, guys hear a confession. A heads-up. A scheduling conflict.
Here's the translation: I don't feel anything. Right now. With you.
Watch what happens when a man triggers actual attraction. The busy career, the recent breakup, the "not in a place to date" — all of it evaporates instantly. The same woman who was guarding her freedom is suddenly free every night.
The "22 Rules" explain why. When the right switches flip, her timeline rearranges itself around you.
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.
"I just moved here from Florida."
That sentence contains at least five follow-up questions she WANTS you to ask. Where in Florida? What brought you here? How long have you been in the area? What do you miss? How does it compare to here?
She handed them to you on a silver platter. And you said, "Oh cool. I come here every week. I love this band. Ummm... pretty crowded tonight."
She smiled politely. Nodded. And never texted you back.
I was that guy for years. Talking too much. Listening too little. Panicking about my next sentence while she was literally feeding me the answers.
Then I found 22 rules that fixed the whole thing. Rule number one: shut up and listen. She'll tell you exactly what to say.
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!!