Putting on weight

ultimatebassist31

Just turned 16, im 5'11" and weigh 10.5 stone, and i feel as if im seriously skinny and kanky. Best way to put on weight. Already work out everyday as in weights etc. Cheers

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rubber side up

Your worried about loosing weight, yet work out every day?

needs more protein and whatnot. get some flesh on yer bones [;)]

But i wouldnt say you were a lightweight. a friend of mine is 6'3" and weighs 10 stone at a push. shocking!

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ultimatebassist31

Well, im building muscle, but i meen my ribs particuly are like just bone. NEED FLESH

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maurice

It's around now your beer gut should start developing.

Otherwise, I'm far from a body building expert, but I hear working out everyday doesn't tend to build you up that much, you'll get fitter but if you want to get bigger it's about more weight and less often.

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ultimatebassist31

<blockquote id="quote"><font size="1" face="Verdana, Arial, Helvetica" id="quote">quote:<hr height="1" noshade id="quote"><i>Originally posted by maurice</i>

It's around now your beer gut should start developing.

Otherwise, I'm far from a body building expert, but I hear working out everyday doesn't tend to build you up that much, you'll get fitter but if you want to get bigger it's about more weight and less often.

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Lifting at the moment, 7.5kg per arm, 25reps and 4 sets. Then countless of sit ups.

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November

May sound stupid, but try eating a little more. Don't actually go for the unhealthy food cause it won't only gain you weight, it'll also make you feel bad. Just try to eat a little more with having dinner, lunch, etc. Bread's quite the weight gainer as well. If that doesn't work then you may just have to accept that you can't really gain weight. There's also the chance you'll just look weird gaining. Noone's ever really satisfied with how they look though so be careful with what you do. (Yes, blokes can get eating disorders too).

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xc-andy

you wanna be working out 3 times a week

you wanna be looking at doing bench presses , bar curls, press ups, sit ups ... plus anything else that takes your fancy

you wanna be doing at least 50 reps of each at the highest weight you can possibly lift ( get spotted for the bench press to begin with )

you wanna be eating carbs 2 hours before workout for energy

you wanna be eating protein 2 hours after workout for muscle building

you wanna leave a day between workouts to let your muscles build and recover

or get a job labouring on a building site
[:D]

ruane

I have problems gaining weight - if I do a fair amount of exercise and eat more than I normally would, I still don't gain weight - it all depends on who you are and what your build is. I'm 6'4" and im 12.5 stone and a complete lanky git - and theres little to nothing I can do about it.

Red Lemon

<blockquote id="quote"><font size="1" face="Verdana, Arial, Helvetica" id="quote">quote:<hr height="1" noshade id="quote"><i>Originally posted by xcandy</i>

you wanna be working out 3 times a week

you wanna be looking at doing bench presses , bar curls, press ups, sit ups ... plus anything else that takes your fancy

you wanna be doing at least 50 reps of each at the highest weight you can possibly lift ( get spotted for the bench press to begin with )

you wanna be eating carbs 2 hours before workout for energy

you wanna be eating protein 2 hours after workout for muscle building

you wanna leave a day between workouts to let your muscles build and recover
<hr height="1" noshade id="quote"></blockquote id="quote"></font id="quote">
Much of this is pretty piss poor advice. The exercises suggested are far from adequate and will not build muscles evenly. The advice to do "at least 50 reps on the heaviest weight you can manage" is crap. If you can do 50 reps with a weight, then you shouldn't be using it. 8-15 is far more productive.

Eating protein 2 hours after workout? No. You need to eat a meal with high carb and protein content right after working out. <i>The sooner the better.</i> The carbs cause an insulin spike, which tells the body to store the nutrients floating around. This means nutrients get shipped into the muscles right when they need it most. This aids their growth, as well as accelerates repair.

Bassist, what exercises are you doing 4 sets of? 25 reps, 4 sets, every day will tone your muscles, sure, but it's never going to give you the gains you want.

FarmerGiles

http://www.maximuscle.com/progain

http://www.maximuscle.com/trainingtips

you might want to consider taking some protein shakes to get some weight on quickly. read the tips for workouts.

The Custom Curtis

Anonymous

<blockquote id="quote"><font size="1" face="Verdana, Arial, Helvetica" id="quote">quote:<hr height="1" noshade id="quote">
Lifting at the moment, 7.5kg per arm, 25reps and 4 sets. Then countless of sit ups.
<hr height="1" noshade id="quote"></blockquote id="quote"></font id="quote">
I can't see you getting far with 7.5 KG weights. Try using a weight where you can only do about 8 reps max in one go. Over time, you'll be able to do more, so once you're up to about 15 reps, increase the weight again.

However, I have no idea if this will put on any body mass.
I have a friend who was a climber until the age of 17 (bad knee injury stopped him). He was as thin as a rake, but seemed to be made purely of muscle. Strong as an ox.
Also, my brother was an european championship wieghtlifter, was built like a brick-corr blimeyhouse (not to body-building extents though) but only weighed about 9 stone in his teens. He could clean and jerk 145 kilos (IIRC) at the age of 16.
Even into his twenties, he still remained lean, but just kept increasing in strength, I don't think he ever weighed more than 10.5 stone.

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xc-andy

red lemon i meant the exercises listed as a start point .... you can add more as you get used to lifting weight
and i meant 50 reps in a workout at least , sorry was worded badly
i would second sets of 8-15 reps.
[:p]

BTR

In no way is this solid, factual advice, just from what I've heard, but don't you build muscle up from fat?
Rocky drinks protein drinks, and I know several people at my school who eat a lot so they have more to build muscle onto?

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Blue_Ink

BTR is right you can't build muscle from fat. If you want to "bulk up" with muscle then you need to lift heavier weights and about 3 sets of 10 reps. Or if you want to build up muscle stamina aswell then you can do "drop sets" which is when you start on a heavy weight, do one set, then with as little break as possible do another set with a slightly lower weight. You can do this with around 5 different weights.

Although it depends a lot on your general build. Some people put on muscle easier than others, fact. Also, some people (me for example) can get stronger without visibly gaining muscle.

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ride_whenever

As blue said, it depends what you want to do, you can do heavy weights, which is like 80% max weights, 5 sets of between 8 and 12, to build muscle bulk. Or you can do circuits/light weights to build fitness, strength and tone, personally if i wasn't doing competitive sport i'd not do heavy weights, just light weights and circuits.

In circuits i:

Squats
lat pull downs
bench press
squat jumps
seated row
rowing machine
tricep dips
leg press
sit ups
push ups

That I go round 6 times 50 seconds on, 10 seconds to change. The weights are set to about 30-40% max, but trust me, you'll be dead by the end.

Heavy weights i do:

Squat
Leg press
Pull down
Bench press
Seated row
5 stroke max power.

These will be between 8 and 12 reps of 5 sets. Done in pairs, heavy weights are followed by a squat jump pyramid and circuits are followed by core stability. For heavy weights you should be able to 12,11,10,9,8 reps, but keep going if you can to 12 each time. If you finish on 5*12 then up the weight for the next time you train. Usually in small increments.

I eat basically what i want, which is quite a lot of chicken mainly! Carbs after circuits and protein after heavy weights.

I am however doing 3 gym sessions (circuits, heavy weights and ergos), and 4 river outings a week, so this might be a bit much for you!

Hope this has been helpful.



My Scott

My Single Speed

Always remember to pick your Uni according to the local trails or you'll be stuck with nowhere to ride for three years!

Stuff

All I can say is speak to a proffesional. At your age and height 10 stone is pretty much right. Younger fellas tend to find it harder to put on weight and p!ssing about with weights without proper guidance can be counter productive. Just keep yourself fit and start thinking about really putting on muscle when your late 17 if you won't seek advice from a qualified proffesional. At least then your pretty much finished growing upwards and your growth hormones are stabilising

A little bit of pain never hurt anyone

ride_whenever

I missed the 16 part, concentrate on fitness, you'll be able to bulk up much easier when you are a bit older probably. I know some people who have permanently stunted their growth by getting stacked too soon in life.

My Scott

My Single Speed

Always remember to pick your Uni according to the local trails or you'll be stuck with nowhere to ride for three years!

Ben

If you're doing weights every day, you're an idiot.

I take a lot of creatine and protein supplements, as well as fat metabolisers; you should try taking bulk building supplements with your training.

Eat a lot of protein and eat more generally.


.

ultimatebassist31

I do my weights either a very small amount everyday, or a large amount every other day.

Thanks for all the advice.

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anto164

macdonalds twice a day for a month.

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Red Lemon

The best bodybuilding site on the web, in my opinion, is www.wannabebig.com

It goes into a lot of depth in the articles though, so you may have to sift through it to find the ones aimed at relative newcomers. While you could use the information to become huge, as the site name suggests, the information is still useful if that's not your goal. Just don't work out as hard and eat as much.

joed05

i'm 15, 5ft 6 and i was 6.5 stone, i've been on protein shakes for about 2 months and eating healthy and in excess and i'm now 8.2 stone use protein shakes, they work. don't exercise too much though because when you exercise you will be burning off all the fat which you don't want to do when you're trying to gain weight.

sockouk

This routine would be good for someone just starting out. It will need to be adapted after a couple of months because your body would get used to it. At first you will make quick gains in the weight you can lift but not get bigger. This is becasue your muscle cells are just making better nervous links before they get stronger.



Monday: Chest and Biceps
Flat Barbell Bench Press- 3 sets of 8-10 reps. 70-80% 1 RM
Flat Dumbell Chest Flys - 3 Sets of 10-12 Reps 70-80% 1 Rm
Flat Dumbell Bench Press - 2 Sets of 10-12 Reps 70-80% 1 RM

Hammer Curls - 3 Sets of 10 reps of a weight you can do ten reps of
Dumbell curls- 3 Sets of ten reps of a weight you can do ten of.
If you have access to a preacher curl chair, id do them too.

Wednesday - Back and shoulders.
Bent over Barbell Row - 3 sets 6-8 Reps 80% 1 Rep Max
Single Arm Row-3 sets 10- 12 Reps 80%
Lateral Raises- 3sets 10-12 Reps 70-80%
Barbell Shoulder press-3 sets 6-8 Reps 80%
Frontal Raises 3 sets 10-12 reps 80%
Shrugs- 3 sets 10-12 Reps of a weight where the last few reps are tough
Deadlift - 3 sets 10 reps of a weight where the last few are tough.

Friday- Chest and Triceps
Incline Barbell Bench Press 3 sets 6-8 Reps of 80% your 1RM
Incline Dumbell Flys 3set 10-12 Reps of a weight where last few are tough.
Incline Dumbell bench press - 3 set 10-12 Reps 80%

Tricep Kickbacks - 3 sets 10 Reps of a weight where last few are tough
Tricep extensions -3 sets 10 reps of a wieght where last few are tough.

You will want to leave an extra day where you can do legs. As legs provide a stable base for your upper body and add a great deal of mass.

Legs
Les Press - 10 Reps 80% 1 RM - 3 Sets
Leg Curls - 10 Reps 80% 1RM - 3 Sets
Calf Raises - 10 Reps 80% 1 RM - 3 Sets
Squats - 6-8 Reps 80% 1RM - 3 Sets
A good leg session will always leave you feeling sick
Make sure you stretch off and warm up and down after doing these. It will help prevent DOMS which is the soreness the day after.
Consuming protein within the ' Golden Hour' as some people call it within an hour of finishing training is the best.


Any more questions just ask me

mmm_pie

Just eat more. I find biking seems to give me a medium build on its own without any boring gym stuff.

not working
<blockquote id="quote"><font size="1" face="Verdana, Arial, Helvetica" id="quote">quote:<hr height="1" noshade id="quote"><i>Originally posted by haleybunny</i>

Sometimes it overheats. You have to make sure it's in a ventilated place all the time.
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The Joe Show

Dude you're not that thin.

I'm 6'3" and 10.5 stone.

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ultimatebassist31

<blockquote id="quote"><font size="1" face="Verdana, Arial, Helvetica" id="quote">quote:<hr height="1" noshade id="quote"><i>Originally posted by joed05</i>

<b>i'm 15, 5ft 6 and i was 6.5 stone</b>
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Surly thats dangerously unhealthy.

Advice is good people thanks a bunch!

Will be purchase a 35kg weight set in the next few days and do what was instructed.

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gotta_hurt

Stella Artois done it for me lol! [:D]

new freerider

i do just 50 sit ups and 50 push ups and go for a half hour XC loop everyday. and im fit and healthy,

nirveous

Argh, I cannot gain weight myself, it's really annoying.
Being 15, I'm not gonna start doing weights, but I hear that the more important thing is actually the diet. However I don't really have <i>that</i> much control over my diet (mum makes the dinners) so I can't seem to.
However I don't know why I am so skinny. I know different people have different builds, but I eat quite well, quite a lot of protein, carbs, and I exercise regularly, mainly cardio (not specifically, it just happens to mainly be what is affected by what I do). Still I think I should have more muscle on me than I do, or at least a bit more meat.

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sockouk

Diet is imprtant but your not gonna get anywhere if you dont train. But your only 15, u shud weight until at least 16 before you start doing weights

nirveous

Oh my good God. I could point out so many things wrong with that post it's unreal.
Anywho, the guy who was 15 and 6.5 stone, [:O].

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