Unable to gain weight, need change in workout

[bwcook]

Hey everyone I'm a rookie to this site. To get to the point I have never in my life weighed over 155 pounds. It seems it will never fluctuate. My current workout routine consists of mostly dumbbells and I feel I've gained strength over the years but the weight never seems to come. I've been working out for a long time now and am happy with my body and how I look, its just some exercises I feel I am unable to progress due to my lack of personal weight. I realize I should probably change up my routine but everytime I do for a week or so when I try to come back to my old routine I feel like I have just lost everything I worked for! Any insight on how to gain some pounds and change my workout without losing what I have would be much obliged.

Current Workout:

Monday and Thursday:
2nd highest notch on Incline bench.
1 set 95 lb dumbbells x 10
3rd highest notch on Incline bench.
1 set 95 lb dumbbells x 10
4th highest notch on Incline bench.
1 set 95 lb dumbbells x 10
Flat bench
2 sets 95 lb Single arm dumbbell bench x10
Flat bench
1 set 95 lb dumbbell bench x 10

Tricep pushdown w/bar 3 sets x 10
Tricep pushdown w/rope 3 set x 10
Cable chest fly 3 sets x 10
Dip pyramids
Pushup pyramids

Teusday and Friday:
Single arm cable rows
Bent over barbell rows
Dumbbell curls
dumbbell shrugs
reverse fly machine
pull up pyramids

Wedesday and Sunday:
Squats
Deadlifts / Romanian Deadlifts (depends on how I feel)
Laying hamstring curls
weighted calf raises
Box jumps
Running

I omitted the other details for the teus fri and wed sun workouts because those seem to be progressing ok, but the mon thurs aren't. Any suggestions would be awesome thank you!

[Inertiatic]

Eat!

[Jimbo.]

Eat!

x2

You gotta eat a lot to gain weight, especially when you are working out a lot.

[willy0314]

Eat - and read the stickies.

Diet, sleep, and a proven program are all you need.

[Hut*Hut]

As much as its true food is the be and all of wight gain - a better work out will give you a much bigger appetite and expediate the whole process.

SS for instance.

[DuLac]

what is your diet op? something tells me you have no idea what your daily calories are, or what your protein/carbs/fat ratios are.

[Farley1324]

Just to reiterate: EAT MORE FOOD!

If you aren't gaining weight you almost certainly are not eating enough. It's that simple.

Of course what you eat, when you eat it, what kind of routine/program you are running, etc will determine what kind of weight/strength/fitness/etc you gain.

[Futix76]

everyone has already said it.... EAT....

what i would add to it is CLEAN.....

Eating clean the key to gaining good mass

[DocColossus]

Not sure if this has been mentioned by EVERYONE that replied so far but EAT!

[NateDG72]

Has anyone told this guy to eat more yet? If not I will do it, EAT!

[DocColossus]

Has anyone told this guy to eat more yet? If not I will do it, EAT!

I don't know why nobody thought of this already haha....

OP you gotta eat son!!!!

[vegas_dude]

I have looked at your routine. It looks like a fun routine to do every week and will make you some gains. Running and jumping, sets of 10 reps, etc... A good fitness routine.

The reason you are not making BIG GAINS though is you are not going heavy enough or using the right exercises to make the gains you want. The big gainer exercises are not much fun but they do work.

To make big gains fast you need to walk off the floor at the end of your workout totally thrashed form intensity of going to failure at low reps with heavy weights.

If you want to pack on the muscle you need to push yourself harder, much harder. Use more weight but not so much that you can't go through the full range of motion. You need to push to failure with enough weight in the 6 to 4 rep range and not 10 reps.

Here is a routine that is quite intense and should pack on some fast muscle if you eat 2 grams of protein per pound of bodyweight per day spread over 6 meals and have an MRP within 45 minutes of finishing training every day.

It will not be as much fun as what you are doing now and will be a lot more work, you will move a lot more heavy iron every week, but this should get your body to respond the way you want.


Monday:

50 WIDE grip pull-ups using straps. If you can do more than 4 in a row use a weight belt to add weight. The weight should allow you to do between 1 and 4 at a time to failure. Just keep going until you hit 50.

50 CLOSE grip pull-ups using straps. If you can do more than 4 in a row use a weight belt to add weight. The weight should allow you to do between 1 and 4 at a time to failure. Just keep going until you hit 50.

Bent over barbell rows. 3 sets of 6 rep to failure. Use enough weight to fail at between 4 and 6 reps. Don't use so much weight that you throw out your lower back. If you have a hammer strength low row machine in your gym, use that instead and do 5 heavy set on it.


Tuesday:

Bodyweight Dips. Go all the way down. If you can do more than 4 in a row use a weight belt to add weight. The weight should allow you to do between 1 and 4 at a time to failure. Just keep going until you hit 50. If you can only do 1 at a time, just do 1 at a time until you get to 50.

Flat bench with a barbell. 5 sets; use enough weight to hit failure at between 6 and 8 reps

Incline bench with a barbell set at about 30 degrees. 5 sets; use enough weight to hit failure at between 8 and 10 reps


Wednesday:

Very heavy Deadlifts with a belt; 5 sets, Do 10;8;6;6;6 reps, the last 2 sets should be heavy enough to go to failure at 6 reps.


Thursday:

Standing Skull Crushers 5 sets 8 reps

Heavy Barbell Curls; 5 sets 8 reps

Twisting Dumbbell curls 3 sets 8 reps


Friday:

Squats with a belt in a squat cage; 5 sets of 10;8;6;6;6 reps Do not go to failure, use a weight that allows you to go down deep.

Laying hamstring curls; 5 sets of 10 reps


Saturday:
No workout, REST--SLEEP and eat


Sunday:
No workout, REST--SLEEP and eat


Where is the cardio? Try going without for 9 weeks and see if you start to make more muscle gains. If you are putting on waist fat add some cardio.

[StephenWA]

Hey everyone I'm a rookie to this site. To get to the point I have never in my life weighed over 155 pounds. It seems it will never fluctuate. My current workout routine consists of mostly dumbbells and I feel I've gained strength over the years but the weight never seems to come. I've been working out for a long time now and am happy with my body and how I look, its just some exercises I feel I am unable to progress due to my lack of personal weight. I realize I should probably change up my routine but everytime I do for a week or so when I try to come back to my old routine I feel like I have just lost everything I worked for! Any insight on how to gain some pounds and change my workout without losing what I have would be much obliged.

Current Workout:

Monday and Thursday:
2nd highest notch on Incline bench.
1 set 95 lb dumbbells x 10
3rd highest notch on Incline bench.
1 set 95 lb dumbbells x 10
4th highest notch on Incline bench.
1 set 95 lb dumbbells x 10
Flat bench
2 sets 95 lb Single arm dumbbell bench x10
Flat bench
1 set 95 lb dumbbell bench x 10

Tricep pushdown w/bar 3 sets x 10
Tricep pushdown w/rope 3 set x 10
Cable chest fly 3 sets x 10
Dip pyramids
Pushup pyramids

Teusday and Friday:
Single arm cable rows
Bent over barbell rows
Dumbbell curls
dumbbell shrugs
reverse fly machine
pull up pyramids

Wedesday and Sunday:
Squats
Deadlifts / Romanian Deadlifts (depends on how I feel)
Laying hamstring curls
weighted calf raises
Box jumps
Running

I omitted the other details for the teus fri and wed sun workouts because those seem to be progressing ok, but the mon thurs aren't. Any suggestions would be awesome thank you!

My advice is to use the Simple Beginner's Routine (http://forum.bodybuilding.com/showthread.php?t=4195843). Once that stops working (probably after many months), then switch to a different routine that has stood the test of time.

Oh... and eat.

[tyltong123]

Hey everyone I'm a rookie to this site. To get to the point I have never in my life weighed over 155 pounds. It seems it will never fluctuate. My current workout routine consists of mostly dumbbells and I feel I've gained strength over the years but the weight never seems to come. I've been working out for a long time now and am happy with my body and how I look, its just some exercises I feel I am unable to progress due to my lack of personal weight. I realize I should probably change up my routine but everytime I do for a week or so when I try to come back to my old routine I feel like I have just lost everything I worked for! Any insight on how to gain some pounds and change my workout without losing what I have would be much obliged.

Current Workout:

Monday and Thursday:
2nd highest notch on Incline bench.
1 set 95 lb dumbbells x 10
3rd highest notch on Incline bench.
1 set 95 lb dumbbells x 10
4th highest notch on Incline bench.
1 set 95 lb dumbbells x 10
Flat bench
2 sets 95 lb Single arm dumbbell bench x10
Flat bench
1 set 95 lb dumbbell bench x 10

Tricep pushdown w/bar 3 sets x 10
Tricep pushdown w/rope 3 set x 10
Cable chest fly 3 sets x 10
Dip pyramids
Pushup pyramids

Teusday and Friday:
Single arm cable rows
Bent over barbell rows
Dumbbell curls
dumbbell shrugs
reverse fly machine
pull up pyramids

Wedesday and Sunday:
Squats
Deadlifts / Romanian Deadlifts (depends on how I feel)
Laying hamstring curls
weighted calf raises
Box jumps
Running

I omitted the other details for the teus fri and wed sun workouts because those seem to be progressing ok, but the mon thurs aren't. Any suggestions would be awesome thank you!

I had the same problem with not gaining weight. Your workout is kind of blah, go buy some magazines like FLEX or MuscleFitness and read about it. I spent a couple of years trying different things before I actually learned the proper ways of working out. The best way to gain weight if you're on a minimal budget is peanut butter. I eat a 5 layers peanut butter and jelly sandwich twice a day in between meals with a piece of fruit and i gained about 50 pounds gradually. I'm at 208 now and with about 9 percent body fat and all that without doing any cardio.

Now your workout:
if you're trying to pack on weight, use the barbell when you bench. If you're doing 95 pound dumbbells at 155 pounds then you'll do 250 easily on the flat. try to keep your reps in between 6-8 for gaining mass and 10-12 for definition. remember to go to failure for maximum results. also when you're working out, try to concentrate on using your muscles and squeeze instead of bouncing it or swinging it just to get it up. ONLY CHEATING YOUR SELF. NO ONE IN THE GYM CARES HOW MUCH YOU CAN LIFT!!!!!

and most beginners do way too much arms instead of back and shoulders because everyone loves arms. the if you do a lot of weight for back and shoulders, your arm will look massive..... believe me learned that the long way.

[willy0314]

if you're trying to pack on weight, use the barbell when you bench. If you're doing 95 pound dumbbells at 155 pounds then you'll do 250 easily on the flat. try to keep your reps in between 6-8 for gaining mass and 10-12 for definition. remember to go to failure for maximum results. also when you're working out, try to concentrate on using your muscles and squeeze instead of bouncing it or swinging it just to get it up. ONLY CHEATING YOUR SELF. NO ONE IN THE GYM CARES HOW MUCH YOU CAN LIFT!!!!!

lol Small typo there I think. At any rate, I woud also reccomend a bar over DB, but you don't need to be going to failure. Lately I've been going weeks between a set that I hit failure on, and although I've been slowly cutting, I've seen very good strength gains.

[P0rkchop]

As much as its true food is the be and all of wight gain - a better work out will give you a much bigger appetite and expediate the whole process.

SS for instance.

Plus 1

Now that I've adjusted my workout program, my appetite has increased a lot. Mind you I'm taking supplements but I've put on about 8 lbs now in 11 days.

If I could just work on my sleeping lol I'm having a tough time falling asleep at night.

[dragonballzg]

eat more

[bwcook]

Thanks all, I'm not sure but something tells me you guys are saying I should eat more? lol. I eat more than I am comfortable with at the moment and always eat healthy but I will try to shovel more down. So I guess I should regress to the basic compound movements and stay in the 5 rep range. I'm pretty comfortable with these exercises and I've been lifting for about 5 years now but from what I can see on the stickies and throughout the forums here regressing to the basics seems to be the advice on gains. Thanks to all!

[Farley1324]

Thanks all, I'm not sure but something tells me you guys are saying I should eat more? lol. I eat more than I am comfortable with at the moment and always eat healthy but I will try to shovel more down. So I guess I should regress to the basic compound movements and stay in the 5 rep range. I'm pretty comfortable with these exercises and I've been lifting for about 5 years now but from what I can see on the stickies and throughout the forums here regressing to the basics seems to be the advice on gains. Thanks to all!

If you need to start drinking milk. Up to a gallon on a day if you really, really need to get the calories up.

[elite_nhl]

It's going to be a pain in the a** man but eat eat eat!

[bwcook]

Hey all, just in case anyone would care... So I took all of your advice I started to stuff my face like and I ordered and begun to take ON whey in the morning and right after my workout. So it turns out food was the problem in the weeks since I am now up to 165! A ten pound gain is pretty damn solid for me because I have spent the last 3 years at 155... I didnt change my workout at all because its what I have developed over the years to work for my body specifically, but I just wanted to say thanks to all of those who gave advice, and to anyone who has a similar problem: It sucks ass and in the beginning you'll feel uncomfortable throughout most of the day lol, but eating more and more actually is the answer!

[Farley1324]

Hey all, just in case anyone would care... So I took all of your advice I started to stuff my face like and I ordered and begun to take ON whey in the morning and right after my workout. So it turns out food was the problem in the weeks since I am now up to 165! A ten pound gain is pretty damn solid for me because I have spent the last 3 years at 155... I didnt change my workout at all because its what I have developed over the years to work for my body specifically, but I just wanted to say thanks to all of those who gave advice, and to anyone who has a similar problem: It sucks ass and in the beginning you'll feel uncomfortable throughout most of the day lol, but eating more and more actually is the answer!

Good stuff

[serval]

Hey everyone I'm a rookie to this site. To get to the point I have never in my life weighed over 155 pounds. It seems it will never fluctuate. My current workout routine consists of mostly dumbbells and I feel I've gained strength over the years but the weight never seems to come. I've been working out for a long time now and am happy with my body and how I look, its just some exercises I feel I am unable to progress due to my lack of personal weight. I realize I should probably change up my routine but everytime I do for a week or so when I try to come back to my old routine I feel like I have just lost everything I worked for! Any insight on how to gain some pounds and change my workout without losing what I have would be much obliged.

Current Workout:

Monday and Thursday:
2nd highest notch on Incline bench.
1 set 95 lb dumbbells x 10
3rd highest notch on Incline bench.
1 set 95 lb dumbbells x 10
4th highest notch on Incline bench.
1 set 95 lb dumbbells x 10
Flat bench
2 sets 95 lb Single arm dumbbell bench x10
Flat bench
1 set 95 lb dumbbell bench x 10

Tricep pushdown w/bar 3 sets x 10
Tricep pushdown w/rope 3 set x 10
Cable chest fly 3 sets x 10
Dip pyramids
Pushup pyramids

Teusday and Friday:
Single arm cable rows
Bent over barbell rows
Dumbbell curls
dumbbell shrugs
reverse fly machine
pull up pyramids

Wedesday and Sunday:
Squats
Deadlifts / Romanian Deadlifts (depends on how I feel)
Laying hamstring curls
weighted calf raises
Box jumps
Running

I omitted the other details for the teus fri and wed sun workouts because those seem to be progressing ok, but the mon thurs aren't. Any suggestions would be awesome thank you!

D00d. You're working out too much. This is effing insane. You don't need to workout more than 4 times a week at your level... simplify your program to a 2 day split and do it twice a week... heavy and light day... and start using the barbell for chest