HELP PLZ!

[mm1snapper]

i need to gain about 20 pounds in 3 months. Can some one give me a work out and a diet to help me achieve this goal.

[joshman]

Not going to happen (assuming you're talking about muscle).

Creatine will probably add 5-10 lbs of water weight to you if you're interested.

[GqArtguy]

Man I didnt know this type of post existed here!

[Craig]

Hello Matt,

I'd like to be a little more optimistic that you can make some great improvements.

Please tell us your current training routine and nutritional habits. That way the people here can critique and offer some help.

Thanks

craig

[massive member]

20lbs of bodyweight in 3 months is possible but the lean bodyweight/bodyfat ratio will be very one sided.

why do you need it in 3 months? what about 6? or better yet, what about even longer?

[mm1snapper]

ok i can wait for about 6 to 7 months to gain 20-30lbs. i need it for football season. im 5'11" 163lbs.im currently taking the creatine supplement. my weight lifting ruitine is

Monday
chest:
bench press 3x15
incline bench press 3x15
Dumbell fly 2x10
incline dumbell fly 2x10
decline dumbell fly 2x10

Tuesday
Back:
Deadlift 3x10
Lat pulldown 3x10
low pully row 2x10
pull-ups 3x10

Wednesday
Legs:
leg press 3x10
Lunges 3x10
sissy squats 3x10
leg curls 3x10
stiff leg deadlifts 3x10

Thursday & Saturday
Arms & shoulders:
Shoulder press 3x10
Lateral raise 3x10
Shrugs 3x10
over triceps extensions 2x10
cable extensions 2x10
Barbell curls 3x10
dumbell curls 3x10

ok thats my work out i dont have a diet so i cant post one sorry about that but plz help me out.

[joshman]

If you're trying to grow, the most important part is diet. Once you eat enough to gain, you can add weights to try and make sure as much as possible of the weight is muscle.

Maybe Massive Member can provide his ectomorph's 101 post?

[massive member]

IMO, thats too much. thats the kind of routine a pro would use or someone who has gained enough muscle and wants to start fine tuning.

first i would take 2 days out of the routine (tuesday and thursday) and replace with them with days of cardio/abs/stretching.

then i would get rid of the unnecassary exercises and concentrate of the basic compound movements. i would put legs on monday, arms & shoulders on wednesday and chest/back on friday.

for chest, i would use one press exercise, one fly exercise and throw in some dips.

for back i would drop the pulldowns and low pully row and just have deadlifts, pullups and add bent over rows.

for legs i would add barbell squats and standing calf raises.

for arms i would concentrate on barbell curls and extensions.

just some ideas......

[Bill Hartman]

MM1,

Football performance is all about speed and power.

Attempting to add bodyweight, whether it be muscle (to hypertrophy that quickly would result in a great deal of non-functional mass) or fat could very well reduce your performance. This is a very common misconception for young athletes involved in power sports. It is also a common occurrance at the pro level where athletes feel the need to be bigger and end up losing speed and quickness.

The program you've outlined is a bodybuilding routine based on traditional slower tempo lifting. The volume is most likely too high for your training age/tolerance level and nutritional status.

You'd be better off with full body routines 3-4 days per week with 1 or 2 speed/agility days mixed in.

Happy to discuss further if you like.

Bill

[Genius]

When I played ball in highschool we hardly ever did a routine such as you listed. I agree with Bill 100 percent on this one. You need to train for bursts of speed and energy, not for simply growing larger muscles and adding weight to your frame. I have an old football training schedule tucked away somewhere, when I find it I'll be sure to post it.