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...

[andredawson]

Information Overload

Sleep well,
Eat a lot,
Get good at basic, compound lifts and add weight as often as you can, while maintaining good form and meeting your set and rep goals.

In my mind, you're overcomplicating things for anyone who is at the stage of looking for mass-gaining "tips."

[strkout35]

3 of your 5 major lifts are forms of benching? typically the major lifts are squat bench dead rows standing overhead press, not flat incline decline