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  1. #1
    Registered User joe236's Avatar
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    Can’t seem to gain any weight

    Im a freshman in Highschool and 5’6” and 155 lbs. I play football and wrestle. I do an upper lower split 4 times a week which I put down below and I eat 2500 cals per day because I can’t gain too much fat because I have to make weight.

    Upper
    Bench press 3x5
    Overhead press 3x8
    Rows3x6
    Incline bench3x10
    Pullups 3x10
    Dumbbell press 3x10
    Shrugs3x12
    Barbell curls 4x8
    Overhead extensions 4x10
    Lateral/rear delt raises 4x15

    Lower
    Squat 3x5
    RDL 3x8
    Front squat 3x8
    Lunges 3x12
    Leg extension/hamstring curl3x12
    Calf raises 3x12

    I switch the first two every other work out, so deadlift one day squat the other etc. I eat 1g of protein per pound of bw. I can’t put any weight on what’s wrong with what I’m doing.

    S:260x4 D:275x3 B:135
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  2. #2
    Registered User Will406's Avatar
    Join Date: Nov 2020
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    Eat more

    Your not eating nearly enough I weighed what you weigh and I didn’t start gaining weight until I upped my calorie intake to about 4500 per day. To build muscle you should be eating at least 2g protein for every pound of your target body weight and at least 3 for carbs. You also need some fat but you won’t have to worry about getting fat if your ectomorphic. I’d avoid doing too much cardio as well, I run for 5 minutes before workouts (which gets blood flowing for better pumps) and that’s the only cardio I do. You should also be doing more sets than 3 for each exercise.
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  3. #3
    Moderator SuffolkPunch's Avatar
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    You have to keep calories down so you can make weight - but you are asking about gaining weight... confused.
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