Tips for anyone who is having trouble gaining weight!!!

[AndrewSherman]

This is my advise on how to gain some good size and strength..If you have any other advise share your post


lift around 80-90 percent of your maxes on your major lifts? also perform 5 sets of 5 on your major lifts (Bench, Incline, Squat, Dead lift, Decline). Maintain 8 hours of sleep at least every night. Train your muscles until failure on training days and allow two days of rest between working each body part. Ex. Monday- chest, biceps Tuesday- legs Wednesday- shoulders, triceps Thursday- back Friday- chest, biceps Saturday-Legs
Sunday- OFF.......Repeat routine the next day. Your chest workout will also help target your triceps(bench, incline, decline). Slow your reps down when lifting. Eat lots of carbohydrates before your workout(try pure Karbolyn if you use supplements) and lots of protein after (pro complex gainer, true-mass) and some chicken breasts, turkey, fish, etc. switch your routine up every 5 weeks to shock your muscles being that your muscles will adapt over time, hindering some results. Increase weight every week on your lifts(have a spotter assist you in the reps you are to fatigued to perform). Generally when trying to build muscle mass if one can perform 5 sets of 5 on a major lift all on his own without missing a rep he isn't lifting heavy enough. Try negatives (letting the bar down slowly and having a spotter assist you in the "up" phase). Take longer rests between your sets to ensure rep quality on each set. If you are a hard gainer then upping your calories would aid you in putting on weight. Try to take in one gram of protein per pound of body weight. If your over training(not resting your muscles enough) take a couple days off and start fresh. (you might notice some immediate strength gains from this). Recovery time is even more important than the time you spend in the gym. If you tear your muscles every day and don't give them time to rebuild you most likely won't gain much weight. Don't neglect Legs!! A large majority of LBM (lean body mass) will come from your legs. Squat heavy and get down low. Dead lifts are also great for legs and back days. Also don't let the scale be your only judge of muscle gain... Use your mirrors and measuring tape to assess muscle gain. That should help some...

[SeanP35]

As anybody should know, none of this will do diddly squat unless you have a good diet.

Also, base your routine on compound lifts, save isolation lifts to be done occasionally. You don't need high volume, you need to make it heavy, and you need to do it slow.

[AndrewSherman]

As anybody should know, none of this will do diddly squat unless you have a good diet.

Also, base your routine on compound lifts, save isolation lifts to be done occasionally. You don't need high volume, you need to make it heavy, and you need to do it slow.

^^^^^^ Very True

[AirChair]

Poorly formatted; didn't read.

[AndrewSherman]

Poorly formatted; didn't read.

Yeah I know. lol

[punkforlife93]

Poorly formatted; didn't read.

This, but did read.

In all honesty, I'd say the best advice is to lift heavy and consume > 4000 calories.

[SeanP35]

This, but did read.

In all honesty, I'd say the best advice is to lift heavy and consume > 4000 calories.

There is no need for 4000 calories unless you are:

A) Already big, and have an increased caloric intake requirement.

B) Want to gain fat.

[Holty]

This is my advise on how to gain some good size and strength..If you have any other advise share your post


lift around 80-90 percent of your maxes on your major lifts? also perform 5 sets of 5 on your major lifts (Bench, Incline, Squat, Dead lift, Decline). Maintain 8 hours of sleep at least every night. Train your muscles until failure on training days and allow two days of rest between working each body part. Ex. Monday- chest, biceps Tuesday- legs Wednesday- shoulders, triceps Thursday- back Friday- chest, biceps Saturday-Legs
Sunday- OFF.......Repeat routine the next day. Your chest workout will also help target your triceps(bench, incline, decline). Slow your reps down when lifting. Eat lots of carbohydrates before your workout(try pure Karbolyn if you use supplements) and lots of protein after (pro complex gainer, true-mass) and some chicken breasts, turkey, fish, etc. switch your routine up every 5 weeks to shock your muscles being that your muscles will adapt over time, hindering some results. Increase weight every week on your lifts(have a spotter assist you in the reps you are to fatigued to perform). Generally when trying to build muscle mass if one can perform 5 sets of 5 on a major lift all on his own without missing a rep he isn't lifting heavy enough. Try negatives (letting the bar down slowly and having a spotter assist you in the "up" phase). Take longer rests between your sets to ensure rep quality on each set. If you are a hard gainer then upping your calories would aid you in putting on weight. Try to take in one gram of protein per pound of body weight. If your over training(not resting your muscles enough) take a couple days off and start fresh. (you might notice some immediate strength gains from this). Recovery time is even more important than the time you spend in the gym. If you tear your muscles every day and don't give them time to rebuild you most likely won't gain much weight. Don't neglect Legs!! A large majority of LBM (lean body mass) will come from your legs. Squat heavy and get down low. Dead lifts are also great for legs and back days. Also don't let the scale be your only judge of muscle gain... Use your mirrors and measuring tape to assess muscle gain. That should help some...

Do you lift 80-90% for every lift? I do for my big compounds, but everything else is about 75-80% for 7-10 reps

[AndrewSherman]

Do you lift 80-90% for every lift? I do for my big compounds, but everything else is about 75-80% for 7-10 reps

For your Major lifts I'd say 80-90%. I assess how much weight (by how fatigued I am) for my isolation lifts