Gain weight

[Rocketrob]

Hi, my name is Roberto, im interested on gaining weight. I have been trying to gain it for several weeks but i just dont see any results. Im 6 feet tall and weight 65 kilos. I go 4 days a week to the gym. I practice thai boxing 3 days a week. Rest one day (Monday). The thing is, im interested on using protein, creatine and other natural products, but i dont wanna use any kind of steriod. I Here is my routine:

Monday: Rest
Tuesday: 1 hour cardio. Thai boxing trainning.
Wednesday: 15 Minute-jog warm up. 45 Minute-gym: Chest and Back.
Chest: 4 Chest excercises from low to big weights
Back: 4 Back excercises from low to big weights
Thursday: 1 hour cardio. Thai boxing trainning.
Friday: 15 Minute-jog warm up. 45 Minute-gym: Calves and Shoulders.
Shoulder: 4 Shoulder excercises from low to big weights
Calves: 4 Calf excercises from low to big weights
Saturday: 45 Minutes cardio: Thai boxing.
45 Minutes gym: Legs
Sunday: 15 Minute-jog warm up. 45 Minute-gym: Bicep and Tricep.
Tricep: 4 Tricep excercises from low to big weights
Bicep: 4 Bicep excercises from low to big weights

Food: I do 5 meals a day total. 2 of those meals are my protein shake(Prolab - Protein Whey). I also take NO-XPLODE before I train.

My goal is to gain 10 kilos pure muscle. I know that is really hard to get. My body fat is 13%. The reason I do thai boxing, is because i think its important for me to have an athletic body.
I would really appreciate a piece of advice from you.

Thank you very much!!
Roberto

[9cyclops9]

Try this instead:

Here's a routine for beginners suggested by Mark Rippetoe, who specializes in getting beginners big and strong. A 30-40 lb increase in muscular bodyweight over a 6 month period is pretty standard with his athletes.

Workout A

3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B

3x5 Squat
3x5 Military Press
3x5 Power Clean

Warm up using several sets before doing the 3 work sets (or 1 for the deadlift). If you're using 175, for example, it would look like this:

Warm up sets

2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155

Work sets

3x5x175


You alternate workout A and B, 3 non-consecutive days per week. So you might do:

Week 1

M

Workout A

W

Workout B

F

Workout A

Week 2

M

Workout B

W

Workout A

F

Workout B


Add weight to the bar whenever possible. If you're very new to lifting weights, or if most of your lifting has focused on curls and other isolation movements, you'll probably be able to add some weight each workout. Maybe 5-10 lbs each time in the squat and deadlift, and about 5 lbs in the other three lifts. Eventually you won't be able to sustain such progress, and you'll have to get microplates so you can increase by smaller increments. Or you could make them out of chain:

http://davedraper.com/forum/showflat...3/Main/126754/

And eat a lot of food. A whole lot.

It's fine to add some assistance work such as abs, hypers, or maybe some direct biceps and triceps work, but don't overdo it. For direct arm work, 3 sets of 8 of one lift for each muscle at the end of your last workout of the week will be plenty. Your arms are getting hit hard all week on this routine, so you don't want to blast them with iso stuff as well.

The part about food is important. You MUST eat big to get big. Rippetoe recommends 4 meals per day, plus a gallon of milk spread throughout the day. That seems to be working well for me. Make the meals big. For instance, I might have an 8 oz steak, large baked potato, a big salad with olive oil and vinegar, and a large glass of milk. This is around 1000 calories for this one meal. A lot, yes, but you need a surplus to grow. You may gain some fat, but it's much easier to lose fat and preserve muscle mass than it is to gain muscle without gaining fat.

To quote Rippetoe directly,

It is possible, and quite likely, that skinny kids on this program will gain 10-15 lbs. of non-fat bodyweight in the first 2 weeks of a good barbell training program, provided they eat well. "Well" means 4 or so meals per day, based on meat and egg protein sources, with lots of fruit and vegetables, and lots of milk. Lots. Most sources within the heavy training community agree that a good starting place is one gram of protein per pound of bodyweight per day, with the rest of the diet making up 2500-5000 calories, depending on training requirements and body composition. Although these numbers provide much eyebrow-raising and cautionary statement-issuing from the registered dietetics people, it is a fact that these numbers work well for the vast majority of trainees, and have done so for decades.

[Murmillot]

Sounds like an ectomorph. I am an ectomorph too. The only real benefit is that when you finally pack the muscle on you look better than meso's because of the small frame.

[grim1208]

Hi, my name is Roberto, im interested on gaining weight. I have been trying to gain it for several weeks but i just dont see any results. Im 6 feet tall and weight 65 kilos. I go 4 days a week to the gym. I practice thai boxing 3 days a week. Rest one day (Monday). The thing is, im interested on using protein, creatine and other natural products, but i dont wanna use any kind of steriod. I Here is my routine:

Monday: Rest
Tuesday: 1 hour cardio. Thai boxing trainning.
Wednesday: 15 Minute-jog warm up. 45 Minute-gym: Chest and Back.
Chest: 4 Chest excercises from low to big weights
Back: 4 Back excercises from low to big weights
Thursday: 1 hour cardio. Thai boxing trainning.
Friday: 15 Minute-jog warm up. 45 Minute-gym: Calves and Shoulders.
Shoulder: 4 Shoulder excercises from low to big weights
Calves: 4 Calf excercises from low to big weights
Saturday: 45 Minutes cardio: Thai boxing.
45 Minutes gym: Legs
Sunday: 15 Minute-jog warm up. 45 Minute-gym: Bicep and Tricep.
Tricep: 4 Tricep excercises from low to big weights
Bicep: 4 Bicep excercises from low to big weights

Food: I do 5 meals a day total. 2 of those meals are my protein shake(Prolab - Protein Whey). I also take NO-XPLODE before I train.

My goal is to gain 10 kilos pure muscle. I know that is really hard to get. My body fat is 13%. The reason I do thai boxing, is because i think its important for me to have an athletic body.
I would really appreciate a piece of advice from you.

Thank you very much!!
Roberto

Sup RO!!! It's the crazy ASS grim!!! If you look at my signature copy paste the link that's my journal, you better subscribe!!!!

Looks like you are getting advice already, these guys here really know what they are talking about.

Good luck bro, I would recommend putting up your diet to. Everyday put up what you eat and stuff, you'll get more advice, gaining muscle and working out, the diet is 60% of getting to where you want!!!

Good luck, i subscribed