Starting a Weight Gaining Program

[jaustin]

Hey everyone,

After months of working out I've stayed relatively the same weight, although having my muscles look better. I'm definitely an ectomorph (6' 150lbs) and I know that I'm not gaining weight because I dont eat enough (I've done research on it all, so don't blast me for just being lazy and posting, haha.)

What I'm really looking for is if any of you have good eating schedules for gaining weight (especially for hardgainers). I'll be aiming for 3500 calories/day.

Besides that, I plan on working out 4X a week with days dedicated to chest, arms/abs, legs, and back. I'll be doing 4 sets with increasing weight and decreasing reps 10/8/6/4. About 4 exercises per workout. Does all this sound ok, or are there better programs for gaining?

I also appreciate any tips you might have. Thanks

 

[adversity04]

Read the other thread that's on this exact same topic and active. Eat all the time.

 

[Nashville]

WEIGHT GAIN????????????? UUUUUGGGGGGGGG I hate YOU!!!

I can seem to LOSE any!!

 

[jaustin]

Originally Posted by Nashville

WEIGHT GAIN????????????? UUUUUGGGGGGGGG I hate YOU!!!

I can seem to LOSE any!!

Yeah, but I bet you don't look like a twig

 

[Saucemaster]

Personally, full-body routines two to three times a week work better for me than split routines. YMMV. If you've been doing a lot of compound and olympic lifts in a full-body routine, then it might be good to change it up some, but if you haven't, I'd start there, especially if you're going to start trying to gain seriously.

 

[Mr. Checks]

Stand by me for a month.

Weight, you will gain.

 

[mr.loverman]

do deadlifts once a week

eat an extra meal or two each day

get 1.5 grams protein per pound of bodyweight

 

[lefty]

Originally Posted by Saucemaster

Personally, full-body routines two to three times a week work better for me than split routines. YMMV. If you've been doing a lot of compound and olympic lifts in a full-body routine, then it might be good to change it up some, but if you haven't, I'd start there, especially if you're going to start trying to gain seriously.

To further that:

Squat
Deadlift
Food
Bench
Row
Lunge
Food
Pullup
Dip

And food.

If you need links to decent programs or books, just ask.

lefty

 

[metkirk]

It's just sad now that I actually go to the gym regularly but cannot afford the food

 

[Sartorian]

Originally Posted by lefty

To further that:

Squat
Deadlift
Food
Bench
Row
Lunge
Food
Pullup
Dip

And food.

If you need links to decent programs or books, just ask.

lefty

I'm in a similar position to the OP, at 5'9 and 115. I wonder about the wisdom of having people of our sizes doing heavy weights with such things as deadlifts and squats to start. Wouldn't those be good things to start with lower weights on, build up actual strength and endurance around the joints (esp. lower back, hips, knees, etc)? Seems like the potential for injury would be great.

 

[Eason]

Start doing them with just the bar and learn the technique from somebody with a US weightlifting cert, build up the weight slowly and your core muscles will keep up.

 

[Sartorian]

Originally Posted by Eason

Start doing them with just the bar and learn the technique from somebody with a US weightlifting cert, build up the weight slowly and your core muscles will keep up.

Good advice, thanks, basically what I thought, but so frequently, the lifters on this forum will mention deadlifts, squats and heavy weights in one breath, with little notice of the fact the person asking the question is not physically adjusted to seriously strenuous exercise.

 

[whacked]

Originally Posted by Eason

learn the technique from somebody with a US weightlifting cert, build up the weight slowly and your core muscles will keep up.
Not really. All the lifts mentioned are straightforward and relatively simple to execute(compared to, say, power snatch). Teaching yourself is fine, as the internet offers a vast amount of resources on this topic; just remember pay attention to form at all times. Start low and gradually work your way up, of course.

 

[Eason]

Just saying, an experienced personal trainer would be fine as well. Better safe than sorry when you're ******* with your back *****!

 

[lefty]

Originally Posted by Sartorian

Good advice, thanks, basically what I thought, but so frequently, the lifters on this forum will mention deadlifts, squats and heavy weights in one breath, with little notice of the fact the person asking the question is not physically adjusted to seriously strenuous exercise.

Where did I say slap 405 lbs on a bar and start squatting?

You guys do know that the weights on the bars are ... what's the word I'm looking for ... oh yeah, adjustable?

lefty