How to I gain weight as a begining weightlifter? - JP Fitness Forums

pdizzy · 05-28-2005, 03:55 AM

I would like to preface this by saying I don't know a whole lot about weight training...

I'm 20yrs old, 5'9" and 140lbs. I have spent about 4 months in the gym (every other day) before but that was 2 years ago and I didn't know that a good diet was essential. I started working out again about a week ago and I wanted to know what would be the best way for me to gain mass (mostly upper body). As of now, I've only been doing upper body and I do the same things every time im in the gym.

-Bench
-Inclined Bench
-Military press (but with dumbells....dont know what it's called)
-Triceps (kneel on bench and bend at elbow until arm is parallel to ground)
-A shoulder/back exercise (where I extend my arms, bring them over my head, then straight out to the sides, then in front, and repeat)
-Upper Back Exercise (pulling weights towards my chest)
-Lower Back Exercise (bending at the waist)
-Biceps (dumbells)
-Biceps (curl bar with palms facing out)
-Abs

This is the routine I do every other day
Also, does running slow down the weight gaining process?

Irishdazza · 05-28-2005, 05:26 AM

Go for a proven routine like this...

http://www.menshealth.com/cda/articl...-0-199,00.html

Cardio won't hurt.

igunick · 05-28-2005, 05:57 AM

yes, running does slow down weight gaining proces. You burn more calories then

Also, do some leg work and drop the curls, they're useless. Do heavy compound lifts

and Irish, I think cardio would hurt. He only weighs 140lbs.

bipennate · 05-28-2005, 08:42 AM

Quote:

Originally posted by igunick:
yes, running does slow down weight gaining proces. You burn more calories then

Also, do some leg work and drop the curls, they're useless. Do heavy compound lifts

and Irish, I think cardio would hurt. He only weighs 140lbs.

I'm going to respectfully agree with Irish on this one...assuming that pdizzy eats enough to support his running, does it on off days, and limits total running time to either short sessions (10-20 minutes) or preferrably employs a HIIT style, there's no reason not to run, even while trying to gain weight. Running trains muscular endurance and the slow glycolosis energy system, and increases bone density. Not to say that weight training doesn't have many of these same effects as well, but I don't see why he shouldn't explore all realms of fitness, rather than sacrificing one over another. And as far as most recreational sports go, his cardiovascular endurance will be especially important to him. Just my opinion.

RipStone · 05-28-2005, 08:53 AM

an oldie but a goodie, read this...

http://forums.jpfitness.com/noncgi/u.../t/000022.html

Also, if you wanna gain weight dont neglect your legs. You will be able to add a lot of mass when you do compound movements for your lower body like squats and deadlifts.

bipennate · 05-28-2005, 09:06 AM

That's a GREAT post thread...thanks Rip!

pdizzy · 05-28-2005, 11:40 AM

thanks for all the helpfull replies. Im curious about some other opinions on the weight training aspect of it. Isolation or combination?

RipStone · 05-28-2005, 12:42 PM

Quote:

Originally posted by pdizzy:
thanks for all the helpfull replies. Im curious about some other opinions on the weight training aspect of it. Isolation or combination?

IMHO stick to mostly compound movements and limit the isolation exercises. Doing compound movements will help you add mass becasue you are working mutiple muscle groups with one exercise.

Terry Monk · 05-28-2005, 11:35 PM

I totally agree with Ripstone. Compound all the way when trying to add weight. I would hardly even bother with isolation at your stage. Pull ups, bench, dips, squats, deads. This is where the beef is at.
You've got to get a good, proven, pro created routine too. You shouldn't do the same ol thing everytime in the gym. Plus going back and looking, you're doing way, way too many sets/exercises each time.
Two best things you can do IMO:
1. get a proven routine based around compound movements
2. EAT! You only briefly mention diet. That is the biggest part of any workout. No matter what you are trying to do.
Best of luck to you. Stick around here and you'll learn a lot.

p.s. the db military press you didnt know? I refer to it as db shoulder press.
Those triceps exercises you describe? Kickbacks and they are way NOT what you want to be doing to gain mass. Close grip bench and dips.

CAchief · 05-30-2005, 12:22 AM

if you do dips, make sure you do them right, arms in and don't throw your body all over the place. Do a search on the proper form, it is easy to hurt your chest on that one if not done correctly

pdizzy · 05-31-2005, 05:05 PM

Thanks for all of your suggestions!

GqArtguy · 05-31-2005, 05:09 PM

Whether you go all compound or all isolation (the latter being a dumb idea), you will not gain weight unless you increase your calories.

Deserve · 05-31-2005, 06:05 PM

pdizzy....we share about the same stats although I am just a little north of you in age. I've had good luck with 3 of the Waterburty routines (TBT, ABBH1, and WM) over the past year. If you mix any of those with the Berardi massive eating article you should have a good chance at success.

I'm also going to give Scrawny to Brawny a chance after I complete WM. From reading the book it looks solid. The nutrition stuff is great.

BRITISHBULLDOG · 06-01-2005, 08:48 AM

Hey there pdizzy i would do westside for skinny bastards its a good weight gaining routine!i wouldnt do the home grown muscle one yet as it takes complete dedication and its a long time a year and you may get bored of it,i would suggest a small 3 month workout like westside or greatest workout ever!If your serious about gaining solid muscle then you would need to cut out cardio,and eat eat eat!Good luck!