Hi I want to ask some simple questions before I take off.
How to gain weight?
What foods to eat?
Im 5'10 and 180+lbs maybe 183, around there somewhere.
I want to get around the 200-205 weight.
I've been eating lots but still nothing:s
I weight train every other day and work on grappling the days in between.
Ideas are appreciated thanks.

Do you do Compound Excersises, or Isolation workouts?

How long have you been lifting and how long have you been eating alot?

Stick to the basics, free weights. You can use some machine's but don't make them your base of your routine. That said your diet has to be in check, to put on size it's simple, take in more calories than your bodies daily maintence requires. Try and take in clean calories as much as possible and eat 6 times daily whether it be meals or protein shakes. Depending on your body type will depend on your macros ie percentage of protein/carbs/fat. You can tinker with them and find what works best for you. Basic bulking diet would be 40 percent protein 40 percent carbs and 20 percent fats.

I've been using Eric Broser's P/RR/S routine and really like it. It's flexible and i've tweaked some things for my liking as i don't run the shock week instead i to 2 weeks of rep range but include some of the shock tactics in the 2nd Rep range week. Here is a sample of the routine.

BASIC P/RR/S PROTOCOL

Week 1: POWER

The goal during POWER week is to make a direct attack on the Type II A and II B muscle fibers, with an emphasis on the II B’s. These are the higher threshold fibers and the way we get at them is with heavy weights, low reps, and maximal contractions. The goal for this week is to utilize poundage that allows for between 4-6 reps to concentric (positive) failure. The way in which you perform your reps is of great importance during POWER week. I have found that an eccentric (negative) contraction of about 2-4 seconds (depending on the exercise) followed immediately by an explosive concentric contraction works best at nailing those fast-twitch fibers. Remember...even though you will be attempting to explode with the weight during the positive portion of the rep, it will not actually move very quickly due to the heavy load you are lifting. Rest between sets is also very important. Since you want to be able to move as much weight as possible during POWER week, you will be resting about 4-5 minutes between sets in order to fully regenerate ATP and creatine phosphate stores in the muscle cells. As far as the exercises go, choose those that are basic or multi-joint/compound in nature. These include movements like bench presses, squats, deadlifts, military presses and bent rows, which also encourage your body to release more natural testosterone. POWER week workouts will not impart a tremendous pump, but rather will make your muscles feel as if they’ve been smashed with a wrecking ball. Deep muscular soreness from this type of training is to be expected due to the micro-tears that slow, heavy, eccentric contractions can cause to muscle fibers.

·Rep Goal: 4-6
·Rest Between Sets: 4-5 minutes
.Lifting Tempo: 4/0/X (4 second eccentric/0 second pause/explosive concentric)
·Exercise Choice: Mostly free weight multi-joint/compound

Sample POWER Workouts:

CHEST
EXERCISE SETS REPS TEMPO REST
Bench Press 3 4-6 4/0/X 5 min
Incline Press 3 4-6 4/0/X 5 min
Weighted Dip 2 4-6 4/0/X 5 min


BACK
EXERCISE SETS REPS TEMPO REST
Weighted WG Pull-up 3 4-6 4/0/X 5 min
Underhand Grip Bent Row 3 4-6 3/0/X 5 min
CG Seated Cable Row 2 4-6 3/0/X 4 min

SHOULDERS
EXERCISE SETS REPS TEMPO REST
Military Press 3 4-6 4/0/X 5 min
WG Barbell Upright Row 2 4-6 3/0/X 5 min
Bent Lateral 2 4-6 2/0/X 4 min

BICEPS
EXERCISE SETS REPS TEMPO REST
Barbell Curl 2 4-6 4/0/X 4 min
Preacher Curl 2 4-6 4/0/X 4 min
Alternating Dumbbell Curl 2 4-6 3/0/X 4 min

TRICEPS
EXERCISE SETS REPS TEMPO REST
CG Bench Press 3 4-6 4/0/X 4 min
Lying Extension 2 4-6 3/0/X 4 min
Dumbbell Overhead Extension 2 4-6 4/0/X 4 min

QUADS
EXERCISE SETS REPS TEMPO REST
Bar Squat 3 4-6 4/0/X 5 min
Leg Press 3 4-6 4/0/X 5 min
Leg Extension 2 4-6 4/0/X 4 min

HAMSTRINGS
EXERCISE SETS REPS TEMPO REST
Lying Leg Curl 2 4-6 4/0/X 4 min
Stiff-Leg Deadlift 3 4-6 4/0/1 5 min
Single Leg Curl 2 4-6 4/0/X 4 min

TRAPEZIUS
EXERCISE SETS REPS TEMPO REST
Barbell Shrug 2 4-6 2/0/X 4 min
CG Barbell Upright Row 2 4-6 3/0/X 4 min

LOWER BACK
EXERCISE SETS REPS TEMPO REST
Dead Lift 3 4-6 3/1/X 5 min
Good Mornings 2 4-6 4/0/X 5 min

FOREARMS
EXERCISE SETS REPS TEMPO REST
Barbell Wrist Curl 2 4-6 2/0/X 3 min
Barbell Reverse Curl 2 4-6 4/0/X 4 min

CALVES
EXERCISE SETS REPS TEMPO REST
Calf Press 3 4-6 3/1/X 3 min
Seated Calf Raise 2 4-6 3/1/X 3 min

ABDOMINALS
EXERCISE SETS REPS TEMPO REST
Weighted Incline Sit-up 3 6-8* 4/0/2 3 min
Weighted Hanging Straight Leg Raise 2 6-8* 3/0/1 3 min
*I do not believe in going as low as 4-6 reps when it comes to abdominal training. This would require too much resistance, which could cause injury. 6-8 reps is about as low as I feel any trainee should go.

Week 2: REP RANGE

As I mentioned earlier there are several fiber types that lie along the continuum between Type I and Type IIB muscle fibers. The goal of REP RANGE week is to show these “intermediary� fibers no mercy whatsoever by assaulting each and every one of them! We will accomplish this by using three distinct rep ranges (hence the name of this week) for three separate exercises for each body part (although for some smaller body parts only 2 exercises will be used to cover all three rep ranges). The first exercise will be to failure in the range of 7-9 reps. The second will be to failure in the range of 10-12 reps. The final exercise will be to failure in the range of 13-15 reps. In order to make the stimulus this week even more unique from POWER week, there will also be a change in your rep tempo. Both the eccentric and concentric portion of each rep should take 2 seconds to complete, while the mid-point of the movement (stretch position) should be held for one full second. Additionally, if you happen to be using a movement that contains a strong “peak contraction effect,� such as leg extensions, you are also encouraged to hold this portion of the rep for one full second as well before you begin the eccentric portion of the rep. The exercises used this week should be both compound and isolation in nature, with free weights, machines and cables all being fair game. Of course, as you become more experienced with P/RR/S, you are encouraged to experiment with the specific exercises you utilize during REP RANGE week. This will help you to get an idea of what feels most effective to you. Rest between sets during REP RANGE week will be 2-3 minutes. You can expect a tremendous pump and a massive flush of blood to the targeted body parts from these workouts, and possibly some muscle soreness in the days that follow...but we love that kind of pain, don’t we!

·Rep Goal: 7-9; 10-12; 13-15
·Rest Between Sets: 2-3 minutes
·Lifting Tempo: 2/1/2/1* (2 second eccentric/1 second pause/2 second concentric/*1 second pause at peak contraction for movements with this element)
·Exercise Choice: Compound; isolation; machine/cable

Sample REP RANGE Workouts:

CHEST
EXERCISE SETS REPS TEMPO REST
Incline Press 3 7-9 2/1/2 3 min
Smith Machine Press to Neck 3 10-12 2/1/2 3 min
Cable Crossover 2 13-15 2/1/2/1 2min

BACK
EXERCISE SETS REPS TEMPO REST
WG T-Bar Row 3 7-9 2/1/2 3 min
Underhand Grip Pull Down 3 10-12 2/1/2/1 2 min
Unilateral Seated Cable Row 2 13-15 2/1/2/1 2 min

SHOULDERS
EXERCISE SETS REPS TEMPO REST
Seated Dumbbell Press 3 7-9 2/1/2 3 min
Side Lateral Raise 2 10-12 2/0/2 2 min
Unilateral Cable Bent Lateral 2 13-15 2/0/2/1 2 min

BICEPS
EXERCISE SETS REPS TEMPO REST
Incline Dumbbell Curl 2 7-9 2/1/2 3 min
Low Cable Curl 2 10-12 2/1/2/1 2 min
Concentration Curl 2 13-15 2/1/2/1 2 min

TRICEPS
EXERCISE SETS REPS TEMPO REST
Weighted Dips 3 7-9 2/0/2 3 min
Rope Press Down 2 10-12 2/0/2/1 2 min
Dumbbell Kick Back 2 13-15 2/0/2/1 2 min

QUADS
EXERCISE SETS REPS TEMPO REST
Hack Squat 3 7-9 2/1/2 3 min
Leg Extension 3 10-12 2/0/2/1 2 min
Walking Lunge 2 13-15 (per leg) 2/0/2 3 min

HAMSTRINGS
EXERCISE SETS REPS TEMPO REST
Seated Leg Curl 2 7-9 2/0/2/1 3 min
Stiff-Leg Dead Lift 3 10-12 2/1/2 3 min
Unilateral Lying Leg Curl 2 13-15 2/1/2/1 2 min

TRAPEZIUS
EXERCISE SETS REPS TEMPO REST
Dumbbell Shrug 2 1 X 7-9, 1 X 10-12 2/1/2/1 2 min
Behind Back Barbell Shrug 2 1 X 10-12, 1 X 13-15 2/0/2/1 2 min

LOWER BACK
EXERCISE SETS REPS TEMPO REST
Partial Rack Dead Lift 3 2 X 7-9, 1 X 10-12 2/1/1 3 min
Back Extension 2 13-15 2/1/2/1 2 min

FOREARMS
EXERCISE SETS REPS TEMPO REST
Barbell Reverse Wrist Curl 2 1 X 7-9, 1 X 10-12 2/0/1/1 2 min
Behind Back Barbell Wrist Curl 2 1 X 10-12, 1 X 13-15 1/0/1/1 2 min

CALVES
EXERCISE SETS REPS TEMPO REST
Standing Calf Raise 3 1 X 7-9, 2 X 10-12 2/1/2/1 2 min
Seated Calf Raise 2 13-15 2/1/2/1 2 min


ABDOMINALS
EXERCISE SETS REPS TEMPO REST
Cable Crunch 2 7-9 2/0/2/1 2 min
Hanging Knee Raise 2 10-12 2/1/1 2 min
Side Crunch 1 13-15 (each side) 2/0/1/1 2 min

Shock: I wouldn't recomend this to a beginner or intermediate weight trainer so if this isn't for you, do 2 weeks of the reprange then back to power.

Week 3: SHOCK

In my opinion, SHOCK week is the most intense and excruciating portion of this routine. It will without a doubt test your ability to withstand pain, fend off nausea, and fight back the tears! SHOCK week separates the men from the boys, the freaks from the fakes! The goal during this week is complete and utter annihilation of every fiber, from slow-twitch, right on up to the fast-twitch Type II A’s; to induce your body to release natural GH (and in turn more IGF-1) like water from a collapsed damn; and to literally “force� your muscles to grow in a “do or die� like fashion! Each grueling session during shock week contains 2 different types of supersets and a punishing dropset for each major body part. The first superset will be performed in what is known as “pre-exhaust� fashion. This means that an isolation movement will be performed first, with a compound movement immediately following. The second superset will be what as known as “post activation,� made famous by European fitness/bodybuilding researcher Michael Gundill. In post activation supersets, it is the compound movement that precedes the isolation movement. Each of these supersets provides a unique stimulus for both your muscles and nervous system. Once you have completed your supersets it is time for a dropset, which will complete the torture that you will impart on your muscles during SHOCK week. Reps for each exercise will be in the range of 8-12, and the tempo will be more rhythmic in nature. An eccentric contraction of just one second will be followed immediately by a concentric contraction of the same speed. There will be no resting (as long as you can handle it) at the top or bottom, as each rep should be performed in a “piston-like� fashion. Rest between sets should only be long enough to allow you to fully catch your breath (cardiovascular recovery), as well as to prepare your mind for the next onslaught (mental recovery). Your individual level of cardiovascular conditioning, as well as your constitution, will determine the length of your rest (as will the exercises being used). Free weights, cables, and machines are all utilized during SHOCK week. My warning to you is that you better be prepared when you enter the gym on SHOCK week, because every workout will leave you breathing with the intensity of a steam engine and a burn that will reach your very core! Fun!

·Rep Goal: For SS… 8-10 for each exercise; For DS… 8-12, followed immediately by 20-30% reduction in weight used, and 4-8 more reps
·Rest Between Sets: Cardiovascular and mental recovery
·Lifting Tempo: 1/0/1 (1 second eccentric/0 second pause/1 second concentric)
·Exercise Choice: Compound; isolation; machine/cable

Sample SHOCK Workouts:

CHEST
EXERCISE SETS REPS TEMPO REST
Superset: Incline Flye & Bench Press 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Superset: Smith Machine Incline Press & Dumbbell Pullover 2 8-10 each 1/0/1 CMR
Dropset: Pec Deck Machine 1 10-12, drop, 6-8 1/0/1 CMR

BACK
EXERCISE SETS REPS TEMPO REST
Superset: Straight Arm Pull Down & WG Bent Row 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CR)
Superset: CG T-Bar Row & Underhand Grip Pull Down 2 8-10 each 1/0/1 CMR
Dropset: Medium Parallel Grip Seated Cable Row 1 10-12, drop, 6-8 1/0/1 CMR

SHOULDERS
EXERCISE SETS REPS TEMPO REST
Superset: Seated Bent Lateral & Arnold Dumbbell Press 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Superset: WG Barbell Upright Row & Side Lateral Raise 2 8-10 each 1/0/1 CMR
Dropset: Dumbbell Front Raise 1 10-12, drop, 6-8 1/0/1 CMR


BICEPS
EXERCISE SETS REPS TEMPO REST
Superset: Incline Dumbbell Curl & Preacher Curl 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Superset: Overhead Cable Curl & Barbell Curl 1 8-10 each 1/0/1 CMR
Dropset: Concentration Curl 1 10-12, drop, 4-6 1/0/1 CMR

TRICEPS
EXERCISE SETS REPS TEMPO REST
Superset: V-Bar Press Down & Dips Between Benches 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Superset: Incline EZ-Bar Overhead Extension & Underhand Grip Press Down 1 8-10 each 1/0/1 CMR
Dropset: Decline Lying EZ-Bar Extension 1 10-12, drop, 6-8 1/0/1 CMR

QUADS
EXERCISE SETS REPS TEMPO REST
Superset: Leg Extensions & Barbell Squats 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Superset: Leg Press & Leg Extension 2 8-10 each 1/0/1 CMR
Dropset: Smith Lunge 1 10-12, drop, 6-8 1/0/1 CMR


HAMSTRINGS
EXERCISE SETS REPS TEMPO REST
Superset: Seated Leg Curl & Leg Press (feet top of platform) 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Superset: Stiff- Leg Dead Lift & Lying Leg Curl 2 8-10 each 1/0/1 CMR
Dropset: Standing Unilateral Leg Curl 1 10-12, drop, 4-6 1/0/1 CMR


TRAPEZIUS
EXERCISE SETS REPS TEMPO REST
Superset: Seated Dumbbell Shrug & Cable CG Upright Row 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Dropset: Barbell Shrug 1 10-12, drop, 6-8 1/0/1 CMR


LOWER BACK
EXERCISE SETS REPS TEMPO REST
Superset: Back Extensions & Dead Lifts 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Dropset: Good Mornings 1 10-12, drop, 6-8 1/0/1 CMR


FOREARMS
EXERCISE SETS REPS TEMPO REST
Superset: Barbell Wrist Curl & Cable Rope Hammer Curl 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Dropset: Barbell Reverse Wrist Curl 1 10-12, drop, 4-6 1/0/1 CMR


CALVES
EXERCISE SETS REPS TEMPO REST
Superset: Calf Press & Standing Calf Raise 2 8-10 each 1/0/1 Cardiovascular/mental recovery (CMR)
Dropset: Seated Calf Raise 1 10-12, drop, 6-8 1/0/1 CMR


ABDOMINALS
EXERCISE SETS REPS TEMPO REST
Superset: Lying Straight Leg Raise & Incline Sit-Up 2 10-12 each 1/0/1 Cardiovascular/mental recovery (CMR)
Dropset: Twisting Cable Crunch 1 8-10 (to each side), drop, 6-8 (to each side) 1/0/1 CMR

Once you complete a 3-week mini cycle of P/RR/S, simply return to the beginning and repeat. Keep the exercises the same, but strive to train more intensely during the next cycle. Your goal should be to either increase the amount of weight you lift while maintaining the same reps, or, to complete more reps while using the same weights. After 9 full week meso-cycle (three 3-week P/RR/S cycles) it is best to take a full week off from the gym, or to at least engage in one week of very light training to allow you to “recharge your batteries.� After this off (or light) week, it is time to return to P/RR/S, but this time with a new arsenal of exercises to challenge your mind, muscles, and nervous system with. Changes do not necessarily have to be dramatic. Something as simple as switching from barbell bench press to dumbbell bench press is often enough to stimulate new growth and strength gains. Trust me when I tell you that the combination of the weekly changes in training protocols and the switching up of exercises every 9 weeks is going to send your gains into the stratosphere if you put 100% effort into this program and follow the diet and supplementation recommendations in this text. You just need to decide how badly you want to be a BEAST

^^^^^ Nothing is set in stone, you can tweak the exercises or amount sets you do as i do. I do 10 sets for my large body parts and 6 for small body parts.

Do you do Compound Excersises, or Isolation workouts?

I work out every part I know, Im not sure what a compound exercise is or whatever. Im not really a expert on lifting, I just do what I know.
Work out the triceps 1st, then biceps, move on to shoulder exercises, chest, then back.
Then I do leg exercises, not sure what u call that:s Maybe you can tell me man.

How long have you been lifting and how long have you been eating alot?

I started lifting back when I was 13, im 23 now so its been 10 years. Sometiems off and on though. I've started lifting when I joined the basketball team but didnt lift heavy. I then joined boxing after I moved and my coach said its good to lift but not heavy, just more reps. I've started eating more about a month and a half ago. Only gained maybe 2lbs haha, I dont know what the problem is. I've increased the weights a bit now though so I havent been lifting light my whole life.

Breakfast: 2 eggs, 2 toast, 4 strips of bacon.
Lunch: Hamburger, or some noodle stuff.
Dinner: Anything thats meat with side of potatoes.
Now if there is anything wrong with this let me know haha, thanks.

I started lifting back when I was 13, im 23 now so its been 10 years. Sometiems off and on though. I've started lifting when I joined the basketball team but didnt lift heavy. I then joined boxing after I moved and my coach said its good to lift but not heavy, just more reps. I've started eating more about a month and a half ago. Only gained maybe 2lbs haha, I dont know what the problem is. I've increased the weights a bit now though so I havent been lifting light my whole life.

Breakfast: 2 eggs, 2 toast, 4 strips of bacon.
Lunch: Hamburger, or some noodle stuff.
Dinner: Anything thats meat with side of potatoes.
Now if there is anything wrong with this let me know haha, thanks.

You gotta lift heavy if you want hypertrophy and you have to use compound movements like bench press, squat, deadlift, military press, dips, rows, and pull ups/chinups.

You might not be eating enough if your an active person and young you could have a really high metabolism. In which case you need to eat more. Because if your eating enough to gain weight then you should be gaining even if it's not muscle. So I would say try eating more, but do your best to keep it on the healthy side.

Bill Starr's program is good for gain some strength and mass. You just gotta rememebr the most important thing in gaining mass is to eat so if what your eating now isn't cutting it eat more.

Bill Starr's program
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

You gotta lift heavy if you want hypertrophy and you have to use compound movements like bench press, squat, deadlift, military press, dips, rows, and pull ups/chinups.

You might not be eating enough if your an active person and young you could have a really high metabolism. In which case you need to eat more. Because if your eating enough to gain weight then you should be gaining even if it's not muscle. So I would say try eating more, but do your best to keep it on the healthy side.

Bill Starr's program is good for gain some strength and mass. You just gotta rememebr the most important thing in gaining mass is to eat so if what your eating now isn't cutting it eat more.

Bill Starr's program
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Eat more and increase weight, sounds like a plan.
I also posted my weight lifting routine but when I tried to submit it my computer fucked up. I will post it later on, and thanks for the help.

^^^^^ Nothing is set in stone, you can tweak the exercises or amount sets you do as i do. I do 10 sets for my large body parts and 6 for small body parts.

Wow thanks for the essay on lifting, ya'll been helpful. The goal is to reach the 200 mark(no fat involved) well to gain weight and turn it into muscle.
I was around the 170 mark in boxing when I was 16, then moved up to the 180's in JJ training, age 18-20. Now Im 23 and I just feel like Im too small to be at this age haha. Want that Sherk mini tank build...but without the roids.
thanks guys, ya'll get rep points.

Wow thanks for the essay on lifting, ya'll been helpful. The goal is to reach the 200 mark(no fat involved) well to gain weight and turn it into muscle.
I was around the 170 mark in boxing when I was 16, then moved up to the 180's in JJ training, age 18-20. Now Im 23 and I just feel like Im too small to be at this age haha. Want that Sherk mini tank build...but without the roids.
thanks guys, ya'll get rep points.

You will gain fat along with muscle. Then once you reach above your desired weight stop eating so much clean up your diet and do some aenaerobic conditioning to take off the fat.

Another thing don't do isolation exercises first isolation.

Compound movements are movements that use mutliple muscles such as...

Bench Press
http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Bench+Press+-+Medium+Grip

Full Squat (parallel is for losers)
http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Full+Squat

Bent-over rows
http://www.bodybuilding.com/fun/exercises.php?Name=Bent+Over+Barbell+Row

Isolation are movements that isolate one muscle group such as

Any form of Curling
http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Curl

http://www.bodybuilding.com/fun/exercises.php?Name=Dumbbell+Bicep+Curl

Or tricep extensions.

http://www.bodybuilding.com/fun/exercises.php?Name=Triceps+Pushdown

http://www.bodybuilding.com/fun/exercises.php?Name=Lying+Triceps+Press


Compound movements with heavy weight activate the CNS better and lead to better gains. After you've done all your compound movements you can use a couple isolation movements. Also Heavy L=leg movements such as Squat and Deadlift active the CNS the best so always start your workout with a big compound leg movement.


Here's a sample routine

Monday
Squat 3x3
Bench 3x3
Bent-over Rows 3x3
Some form of tricep extension for either 3x3 or 3x8
Some form of bicep curl for either 3x3 or 3x8

Wednsday
Deadlift 3x6
Military Press 3x6
Pull-ups/chinups As many reps as possible for 3 sets or if you can do over 12 work towards a 1 arm pull up http://www.beastskills.com/OneArmPull.htm

Friday
Back Squat or Deadlift 3x3
Bench or Military Press 3x3
Bent-over Rows or Pull-ups/1 arm Pull-up training (3x3 for th Rows if you choose them, As many pull-ups as you can do if you choose that, or just follow the guide and work towards a 1 one arm pull -up)

Some form of tricep extension 3x3 or 3x8
Some form of bicep curl 3x3 or 3x8

You will gain fat along with muscle. Then once you reach above your desired weight stop eating so much clean up your diet and do some aenaerobic conditioning to take off the fat.

Another thing don't do isolation exercises first isolation.

Compound movements are movements that use mutliple muscles such as...

Bench Press
http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Bench+Press+-+Medium+Grip

Full Squat (parallel is for losers)
http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Full+Squat

Bent-over rows
http://www.bodybuilding.com/fun/exercises.php?Name=Bent+Over+Barbell+Row

Isolation are movements that isolate one muscle group such as

Any form of Curling
http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Curl

http://www.bodybuilding.com/fun/exercises.php?Name=Dumbbell+Bicep+Curl

Or tricep extensions.

http://www.bodybuilding.com/fun/exercises.php?Name=Triceps+Pushdown

http://www.bodybuilding.com/fun/exercises.php?Name=Lying+Triceps+Press


Compound movements with heavy weight activate the CNS better and lead to better gains. After you've done all your compound movements you can use a couple isolation movements. Also Heavy L=leg movements such as Squat and Deadlift active the CNS the best so always start your workout with a big compound leg movement.


Here's a sample routine

Monday
Squat 3x3
Bench 3x3
Bent-over Rows 3x3
Some form of tricep extension for either 3x3 or 3x8
Some form of bicep curl for either 3x3 or 3x8

Wednsday
Deadlift 3x6
Military Press 3x6
Pull-ups/chinups As many reps as possible for 3 sets or if you can do over 12 work towards a 1 arm pull up http://www.beastskills.com/OneArmPull.htm

Friday
Back Squat or Deadlift 3x3
Bench or Military Press 3x3
Bent-over Rows or Pull-ups/1 arm Pull-up training (3x3 for th Rows if you choose them, As many pull-ups as you can do if you choose that, or just follow the guide and work towards a 1 one arm pull -up)

Some form of tricep extension 3x3 or 3x8
Some form of bicep curl 3x3 or 3x8

alright cool, I will try this out starting monday.

ps: your signature...what the hell???tumbleweed I hate kos haha, hope GSP gives him the beating he deserves.

Increasing the number of times you eat to 5-6 would help if it is a possibility for you. Also the magic number alot of lifters and fighters i know use is 2-2.5 grams of protein per pound you weigh consumed daily. As far as weights, were given excellent advice : ). Other great options are pavels russian bear training format or Charles Staley's EDT format. Like Category5D said, dont hesitate to adapt these things ot your schedule and needs. Best of luck mate.

I started lifting back when I was 13, im 23 now so its been 10 years. Sometiems off and on though. I've started lifting when I joined the basketball team but didnt lift heavy. I then joined boxing after I moved and my coach said its good to lift but not heavy, just more reps. I've started eating more about a month and a half ago. Only gained maybe 2lbs haha, I dont know what the problem is. I've increased the weights a bit now though so I havent been lifting light my whole life.

Breakfast: 2 eggs, 2 toast, 4 strips of bacon.
Lunch: Hamburger, or some noodle stuff.
Dinner: Anything thats meat with side of potatoes.
Now if there is anything wrong with this let me know haha, thanks.

I'm 6'1" and I was about 175-180 and I gained about 55lbs over 6 months eating everything in sight and doing a workout program that consisted of Incline Bench Press, Leg Press, and Lat Pull Downs... I also only did half reps and only worked out twice a week... my goal was to get stronger and put on mass and I did it... the program was obviously more complicated than I am making it out to be... I will try to find it for you (It's in a book so I'll have to get my scanner working though)

There was some fat gain but the mass was there and it came on quickly.

As for what you are eating... not even close to enough, I was packing away 3500+ calories a day in the first 4 months and close to 4500 calories in the last two... I was also eating every 2 hours like clockwork (even if I wasn't hungry) 600-700 calories per meal... shit load of carbs, shit load of protein, shit load of healthy fats

and the 2g of protein per pound is about right with how much I was eating... about 350-400g (1600 calories), 600g of carbs (2400 calories), 100g of fat (1000 calories)... you'll most likely be different than me but you definitely need to eat more... start adding 250 calories a day to what you're already eating and see how much you weigh at the end of the week... if you went up continue with that number until you stop seeing gains then up it again, if you stayed the same, add 250 for next week...

if you're really serious about gaining weight you should probably track your calorie intake daily, it will work wonders for you.

I'm 6'1" and I was about 175-180 and I gained about 55lbs over 6 months eating everything in sight and doing a workout program that consisted of Incline Bench Press, Leg Press, and Lat Pull Downs... I also only did half reps and only worked out twice a week... my goal was to get stronger and put on mass and I did it... the program was obviously more complicated than I am making it out to be... I will try to find it for you (It's in a book so I'll have to get my scanner working though)

There was some fat gain but the mass was there and it came on quickly.

As for what you are eating... not even close to enough, I was packing away 3500+ calories a day in the first 4 months and close to 4500 calories in the last two... I was also eating every 2 hours like clockwork (even if I wasn't hungry) 600-700 calories per meal... shit load of carbs, shit load of protein, shit load of healthy fats

and the 2g of protein per pound is about right with how much I was eating... about 350-400g (1600 calories), 600g of carbs (2400 calories), 100g of fat (1000 calories)... you'll most likely be different than me but you definitely need to eat more... start adding 250 calories a day to what you're already eating and see how much you weigh at the end of the week... if you went up continue with that number until you stop seeing gains then up it again, if you stayed the same, add 250 for next week...

if you're really serious about gaining weight you should probably track your calorie intake daily, it will work wonders for you.

ya I will try and eat as much as possible, teens i help out some of them are bigger than me haha, sorta wierd but thats not the reason I want to move up.
I've increased the weights I lift yesterday and I feel great even after one workout, only if I did this back in highschool.
I'll increase what I eat as well, hope I dont throw it all up.
PS: I've asked this cause I dont smoke, dont drink or any of that crap and was curious why I wasnt puttin on pounds. Thanks man.

You gotta lift heavy if you want hypertrophy and you have to use compound movements like bench press, squat, deadlift, military press, dips, rows, and pull ups/chinups.

You might not be eating enough if your an active person and young you could have a really high metabolism. In which case you need to eat more. Because if your eating enough to gain weight then you should be gaining even if it's not muscle. So I would say try eating more, but do your best to keep it on the healthy side.

Bill Starr's program is good for gain some strength and mass. You just gotta rememebr the most important thing in gaining mass is to eat so if what your eating now isn't cutting it eat more.

Bill Starr's program
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

hey man I've increased weight yesterday(didnt want to wait for monday) and I feel great, even after one workout. I sweat alot more(didnt think I wouldve)
and arms and legs felt really good, thanks man.
Well Im off to work(early bird swim) sucks, but I'll sit in the hot tub and be ready for tomorrow thanks guys, may have changed my life seriously, I can picture myself 2-3 months down the line being bigger and stonger than I ever was.

Is it better to just train 3 days a week? Right now, I go to the gym everyday, should I try to change that to three days, and maybe increase the intensitiy?

Yeah if your doing compound movements with heavy weight you should only go 3 times a week.

ya I will try and eat as much as possible, teens i help out some of them are bigger than me haha, sorta wierd but thats not the reason I want to move up.
I've increased the weights I lift yesterday and I feel great even after one workout, only if I did this back in highschool.
I'll increase what I eat as well, hope I dont throw it all up.
PS: I've asked this cause I dont smoke, dont drink or any of that crap and was curious why I wasnt puttin on pounds. Thanks man.

good news man... B.C. eh? me too

just increase the calories slowly and try to increase your weight every workout but like 5lbs... once 5lbs is too much you can go to your local hardware store and buy some 1lb chains that way you and increase your weight by 1 or 2 lbs a workout...

Is it better to just train 3 days a week? Right now, I go to the gym everyday, should I try to change that to three days, and maybe increase the intensitiy?

yeah man, 3 days is plenty if you are working hard... by the end of my 6 month program I was only working out once every 6 days... but at extremely high intensity

yeah man, 3 days is plenty if you are working hard... by the end of my 6 month program I was only working out once every 6 days... but at extremely high intensity

damn thats once a week, I'd feel like a slacker with that routine but thats me.

damn thats once a week, I'd feel like a slacker with that routine but thats me.

muscle growth happens when you're not working out, man. lots of rest is needed.

muscle growth happens when you're not working out, man. lots of rest is needed.

Ya I know that, if it works for him then good. Im just saying that it probably wont work for me kapeesh.

Ya I know that, if it works for him then good. Im just saying that it probably wont work for me kapeesh.

relax, skip. it didn't seem like you knew much judging by your posts.

Ok, so I changed my routines today, starting that three day program, I hope to get some nice results. Today I did:

Squats 5 sets of 5 reps with the bar and 55 lbs on each side. I had some trouble keeping good form on the last two sets though, too much weigh maybe?

Bench 5 sets of 5 reps with the bar and 27.5 lbs on each side. I think I could have used a little more weight, ill try it next time.

Upright Rows 5 sets of 8 reps each with I dont remember how much weigh lol.

Side lateral shoulder raises 4 sets of 15 reps with 4 kg (like 9 lbs I think) dumbells.


So, how does that look? Remember im small and weak lol. Im 5´7 and weigh 145.

Is it better to just train 3 days a week? Right now, I go to the gym everyday, should I try to change that to three days, and maybe increase the intensitiy?

It all depends on how your routine is set up. 3 days is usually for beginners, i personally workout 4 days. As a drug free lifter i feel thats as much as i need per week. But like I said it depends on how you split up your body parts or if your doing full body workouts. What works for one guy may not work for anohter. EVERYBODY IS DIFFERENT. You have to take the information given and apply it, take what you like from it and shit can the part that is not wokring for you and apply other tactics in place of them. Different body type require different diets and training regimes, everyone has differnet muscle fiber content in each of there muscles vs. the next person.

damn thats once a week, I'd feel like a slacker with that routine but thats me.

I thought I'd feel like that too, but when you're increasing your leg press by 30+ pounds, bench press by 5-10 pounds, and pulldown by 5-10lbs every 6 days you start appreciating all the time off...

I was a slacker though because I was doing little to no cardio at all due to the fact that I needed every calorie I could get my hands on...

Lots of calories and protein.

It all depends on how your routine is set up. 3 days is usually for beginners, i personally workout 4 days. As a drug free lifter i feel thats as much as i need per week. But like I said it depends on how you split up your body parts or if your doing full body workouts. What works for one guy may not work for anohter. EVERYBODY IS DIFFERENT. You have to take the information given and apply it, take what you like from it and shit can the part that is not wokring for you and apply other tactics in place of them. Different body type require different diets and training regimes, everyone has differnet muscle fiber content in each of there muscles vs. the next person.

this right here is the truth, there is really nothing that is unanimous across the board... what works for one guy will not work for another 10,000... you just need to find the right mix and work from there... use your better judgement and pick what is working and scrap what isn't

I tried eating a shit load of carbs (bread, whole-wheat pasta, etc) but found that it only made me tired... I've moved back to meat (high fat, low fat, all fat), eggs, and fruits and veggies... that's pretty much it and I feel 1000% better than before...

Ok, so I changed my routines today, starting that three day program, I hope to get some nice results. Today I did:

Squats 5 sets of 5 reps with the bar and 55 lbs on each side. I had some trouble keeping good form on the last two sets though, too much weigh maybe?

Bench 5 sets of 5 reps with the bar and 27.5 lbs on each side. I think I could have used a little more weight, ill try it next time.

Upright Rows 5 sets of 8 reps each with I dont remember how much weigh lol.

Side lateral shoulder raises 4 sets of 15 reps with 4 kg (like 9 lbs I think) dumbells.


So, how does that look? Remember im small and weak lol. Im 5´7 and weigh 145.

What do you mean by not being able to keep good form? what went wrong?

this right here is the truth, there is really nothing that is unanimous across the board... what works for one guy will not work for another 10,000... you just need to find the right mix and work from there... use your better judgement and pick what is working and scrap what isn't

I tried eating a shit load of carbs (bread, whole-wheat pasta, etc) but found that it only made me tired... I've moved back to meat (high fat, low fat, all fat), eggs, and fruits and veggies... that's pretty much it and I feel 1000% better than before...

Ya I found that out yesterday:P the bread thing. I worked out and felt more exausted then usual. Then went to work on the bag for half hour and I never felt so tired, too bad I had to find out the hard way. No more bread before a workout for me:D

I thought I'd feel like that too, but when you're increasing your leg press by 30+ pounds, bench press by 5-10 pounds, and pulldown by 5-10lbs every 6 days you start appreciating all the time off...

I was a slacker though because I was doing little to no cardio at all due to the fact that I needed every calorie I could get my hands on...

Ya they cardio, I dont know if I should still run as it would take the weight away. Dang should I stop running or what???:S Maybe just do the bike:s
or gain, no cardio, when I reach my limit weight I diet and start running then?

Ya they cardio, I dont know if I should still run as it would take the weight away. Dang should I stop running or what???:S Maybe just do the bike:s
or gain, no cardio, when I reach my limit weight I diet and start running then?

If you're trying to gain weight, Cardio is the kiss of death. You can either cut it out almost all of it or you can punch your weight and the time you spent doing the cardio into an online calculator so you can find out how many calories you burned and replenish them... but that leads to even more eating

Or you could do interval training if you're worried about your cardio going down... gaining weight is tough... I went the no cardio route and it worked fine for me, but you might have other things in your life that require cardio...

Anaerobic shit like sprints, and explosiveness, gains muscle, it doesn't burn off fat..

If you jog for 45 minutes, you will burn off fat, and muscle..
but sprinting like intervals, etc. Will get you muscle.

Just look at sprinters..

What do you mean by not being able to keep good form? what went wrong?


I had a hard time keeping my back from going forward.

I had a hard time keeping my back from going forward.

The Smith Machine gets alot of criticism and some is deservedly so. But if your having a tough time squating with a normal barbell the Smith is a descent alternative. I know some people have poor flexibility in there shins and can only do about a quarter squat before practically turning it into a good morning. Barbell is definately a beter mass builder, but if you can't do it safe the Smith machine a the next best alternative as you can move your feet forwad a bit and the bar will balance you out allowing you to do a proper squat. Some food for thought, if you feel you can't get down the squat corectly and safely.

If you're trying to gain weight, Cardio is the kiss of death. You can either cut it out almost all of it or you can punch your weight and the time you spent doing the cardio into an online calculator so you can find out how many calories you burned and replenish them... but that leads to even more eating

Or you could do interval training if you're worried about your cardio going down... gaining weight is tough... I went the no cardio route and it worked fine for me, but you might have other things in your life that require cardio...

Yeah I kinda thought so, maybe I will just lift and eat heavy and try out some good sprints like what Venn said and see what happens. In the past all I did was cut the pounds for boxing and ball, after cutting weight too fast I felt pretty exausted in the ring. Right now Im my regular weight is the 180 mark. Thanks guys.

I had a hard time keeping my back from going forward.

When you squat lean back on your heels and remember to look up if your still having trouble you may be using to much weight.

Anaerobic shit like sprints, and explosiveness, gains muscle, it doesn't burn off fat..

If you jog for 45 minutes, you will burn off fat, and muscle..
but sprinting like intervals, etc. Will get you muscle.

Just look at sprinters..

Actually sprinting burns more fat than jogging. But it doesn't get rid of muscle like jogging can. But it still burns calories which can hinder a mass program.

make sure your getting plenty of sleep and a good multi-vitamin along with a good diet you should be putting on the muscle. If not you can supplement with a weight gainer i like unversal nutrition's real gains.

make sure your getting plenty of sleep and a good multi-vitamin along with a good diet you should be putting on the muscle. If not you can supplement with a weight gainer i like unversal nutrition's real gains.

I've been told to eat more and more and more!:o:o crazy,and diet is out of the question. The weight gainer sounds like a good idea though, someone posted that it puts on tooo much pounds and I basically just want to get to 200-210 or so lbs. But thanks for the advice man and welcome to the site, post more often, read your introduction and says you know alot about training.

I've been told to eat more and more and more!:o:o crazy,and diet is out of the question. The weight gainer sounds like a good idea though, someone posted that it puts on tooo much pounds and I basically just want to get to 200-210 or so lbs. But thanks for the advice man and welcome to the site, post more often, read your introduction and says you know alot about training.

You'd be better off just buying a Whey protein and adding milk and peanut butter or nuts to it and making your own weight gainer. Your paying for sugars and carbs if you buy a weight gainer. The price you pay and the amount of servings in a Whey protein shake vs. a weight gainer is a huge difference.. Whole food meals are your best option, but that isn't always possible in our everyday lives.

Try the 20 rep squats. Randall Strossen' s book Super Squats tell everything you need to know about weight-gaining.

yes nice

I think I will try the weight gainer product, I've been eating and eating and eating and over did it once and threw it all up, dont want that again:p