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posted by toothpick

i'm 5'7" and 115ib. anyone can give me a good work out routine i can do to gain a good 20-30 pounds? I'm taking the protein supplement mammoth 3500 or something i believe... anyone with any info please throw it at me.

posted by shortz

The biggest key to gaining weight is diet. Count up your carbs, protien and fat. Gaining quality weight can be achieved with a calorie intake of about 16-18 cals per lb of body weight. You should be around 1840 to 2070 cals. Just keep adjusting calorie intake as you gain.

As far as routines, the very simple Chest/tris, back/bis, shoulders/lower back, then finally, legs set up works great. I am, once again, back on this routine. I switch it every 12 weeks. 6-9 sets for large muscles and 4-6 sets for small ones. Make sure you gets lots of rest too.

posted by toothpick

Is macaroni n cheese, alfrdo fettucini, pizza good?

posted by shortz

That stuff is good for extra cals, but watch the saturated fat int those. Cheese has alot of sat fat, so if you can, try low fat cheese instead. If you don't like low fat, then keep it to a minimum.

On some days I'll eat a whole pizza for cals when I didn't get enough. A Tony's thin crust has 1000 cals in it. That's not including the extra cheese I add to it at times. LOL

posted by toothpick

Let's just say I eat a lot of food. All sorts, Veggies, Meat, and pasta and etc. Have a quick bite wherever I get the chance. And I work out every other day and the days i'm not working out I do pushups. How long do you guys think it will take for me to gain like 1inch on my arms and a whole big difference over all ?

in one year will i gain that 1-1.5 on my arms? or even more?

posted by Durabolin

Hi Toothpick, well basically you should be eating once every 3 hours, 6 meals a day even more frequantly if possible. With each small meal every 3 hours try to have 30-40 grams of protein ie a chicken breast or a can of tuna with good carbohydrates like pasta, brown rice even whole grain bread if you want to gain weight. Fats try to keep healthy - olive oil on your pasta, fish like salmon, nuts are all great, but dont worry about the odd pizza as Shortz said. I would work out over a week how many calories you eat a day then from there add 500-1000, I suspect your metabolism is very fast given your weight so 1000 over your usual is probably the way to go.

Training wise if bigger arms are your goal bare in mind that your arms wont get much bigger unless your whole body does, and training the arms endlessly isnth the way to go also dont do push ups on your day off - your body needs rest to recover and grow from the lifting so on days not working out dont do push ups.

For whole body gains and in turn growth on your arms make sure you are doing basic compound exercises, squat, deadlift, bench press, dips, chins, barbell rows should be mainstays of your routine - its the big multi joint exercises that pack on the muscle.

You could try a basic whole body routine like this not much volume plenty of rest due to your metabolism. Do workout 1 monday workout 2 wednesday and repeat, training mon wed and friday.

workout 1:

bench press

squat

barbell rows

stiff leg deadlifts

upright rows

close grip bench press

barbell curls

Ab work for a strong core - decline sit ups

Workout 2

Dips

Deadlift

Hamstring curls

chin ups

military press

EZ bar curls

Overhead tricep extensions

again ab work - hanginf leg raises

Do 3 sets of 8-10 reps for a month and then bring the reps down to around 6

I like Shortz' split but I think less often in the gym to start with would be good.

After this split you could move onto a upper then lower body split 4 times a week and get a bit more volume and more exercises in.

After that moving to a 3 or the 4 day split Shortz outlined would be good.

I do think that eating right and training hard AND intelligently with good form anyone can add 25lbs or more their first year and the 1.5 inch you are after on your arms

posted by gyro

I just wanted to know i got to the gym, i hear squating makes you short, there anyway i can get the same exercise just another way? im 16 and kind of built from just doing crazy routines such as sit ups/pullups and etc any way i can get my chest bigger

posted by toothpick

1.5 inches is a lot of gain if you think about it. It's like from loose in a small t-shirt to tight fight. and ontop of that my chest muscle would probably bulg out and i just look built already after 1yr right?

posted by toothpick

Try doing some work out with dunbells and lay down on a bench and pull up. Do pushups for extra work out and perhaps use the machines.

posted by Durabolin

That is not true at all it doesn't cause any permament compression of the spine. Squats and deadlifts are the mainstay of a good routine for strength and size

posted by Durabolin

Yes but if it's your first year or so of training properly it's entirely possible bro

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