Tips/Ways to gain weight .

crabzngainz · 2013-09-15T00:16:01+00:00

I really believe the best way is to move some heavy weight on bench, squat, deadlift, overhead press and then do some accessory work on your glamour muscles (biceps, calves, delts, pecs). So I think the best option would be something like SL 5X5 with some curls and pull ups thrown in.

the most important principles of gaining muscle according to my experience:

a) dicking around with dumbbells does not make you big. train with intention.

b) if you don't have the diet right, forget about having any kind of progress. caloric excess = grow new tissue; caloric deficit = metabolize tissue. you NEED protein to build muscle.

c) There is no better way for a beginner to build size than to get stronger. The best way to do this is compound barbell movements.I only saw some serious size come on once I started adding weight to these.

d) hypertrophy training is also important if you want to have good glamor muscles. I think hypertrophy work has a place in every lifter's routine.

e) just fucking spam the shit out of pull ups and chin ups. they're fantastic for both strength and size and they don't beat the fuck out of you like squats and deadlifts. Plus having bigger lats will do a lot to make you look larger in general.

f) traps are awesome. Nothing makes you look bigger than a nice set of traps. if I see someone with big traps I instantly know they are one bad motherfucker. Get your deadlift up, and do some rows.

g) go all out in the weight room. if you miss a workout due to laziness, you don't deserve gains. it's not easy to build up a solid base of muscle, you need to really dedicate yourself to it.

h) people's fear of overtraining is generally bullshit. unless you are maxing out on deadlifts every day of the week I highly doubt you're over training. Very intense workout will build muscle if you eat enough to support the energy expenditure and tissue repair.

i) do not get caught up in "analysis paralysis". Go to the gym, lift a lot of heavy weights, and eat. Don't worry about if your routine is the most effective one possible, as long as you're moving heavier and heavier weights you'll be fine.

j) you don't need cardio to gain. cardio has it's use; to burn more calories on a cut. that's it from a physique standpoint.

h) IIFYM: If It Fits Your Macros. "Clean eating" (what does that even mean?) is a load of crap. As long as you are hitting your macro nutrients eat what you want. Hitting your macros will involve you eating a lot of classic bodybuilding food (chicken breast, oatmeal, eggs etc..) but if you want to throw in a candy bar or a pop tart it's absolutely fine.

i) genetics matter to an extent. I have a pretty good upper body by being lucky: i have broad shoulders, wide pec insertions, and a narrow waist. Conversely my legs are a load of dogshit, they're so goddamn long I only just now started getting noticeable size on them. You will never look like me. You might look worse in your own eyes, you might look a lot better, but you won't look the same because we have different muscle insertions and skeletal structure. However, this should all be an after thought. You go to the gym, you train your ass off, you eat, and you gain muscle. Do not fret over what you can not control.

j) once you have been lifting long enough to find out what works for you, keep doing it until it stops working.

l) if I were to start over knowing all I do today; here is what I would do in the first few months of training based on what has worked for me. I'm not saying this is the best routine ever, but this is what I would recommend a beginner based on my experience. The take away is that you are building a base with linear progression on the barbell compound lifts while working on your mirror muscles.

day A) squat 5 X 5; bench 5 X 5; dumbbell bench 5 X 10; chest fly 5 X 10; triceps dips 5 X 10; chin ups 5 X AMRAP
day B) ohp 5 X 5; dumbbell shoulder press 5 X 10; behind the neck press 5 X 10; dumbbell lateral raise 5 X 10; pull ups 5 X AMRAP
day C) deadlift 3 X 5; pendlay row 5 X 5; dumbbell row 5 X 10; dumbbell bicep curl 5 X 10; chin ups 5 X AMRAP
day D) rest, the start it over. linear progression on squat, bench, ohp, pendlay row, and deadlift. for all others add 1 rep to each set every workout until you get to 14-15, then add 5 lb and go back to 10 reps.
eat 1 g of protein per pound of total bodyweight. Fill the rest in with carbs and fats. eat 300 kCal above TDEE.

m) if you spend an hour and a half at work posting to reddit about yourself you're not going to have a productive day

n) doing cardio does not magically give you a six-pack. from a physique standpoint, cardio esstentially has one purpose: to increase the calories you burn while trying to cut fat. abs are made in the kitchen.

o) do not be afraid to go to the free weights section of the gym. If i see a skinny kid squatting and deadlifting, i think to myself "there's a kid who's done his research and is trying to improve with smart programming" and move on. I once saw a n00b down a quart of chocolate milk at the gym. even though I was way bigger than him, it was one of the most inspiring things i've ever seen. Don't be afraid to ask for advice from more experienced lifters. To them it means that you respect their opinion, they take it as a compliment to be asked for form advice etc...

p) BUY A FOOD SCALE!

personalmonk · 2013-09-14T23:11:08+00:00

Count calories and weigh yourself once a week. If you aren't gaining weight, increase calories. Bodybuilding.com forums has good information on nutrition and lifting

IamA-GoldenGod · 2013-09-14T23:05:01+00:00

Eat! More!

GlennBeckAmerica · 2013-09-14T23:11:39+00:00

I'd say read up at /r/bodybuilding ... they are more focused on gaining mass and what it takes to gain weight. There's /r/gainit as well but I never got a shred of decent info from there. The hard and fast rule is eat a shitload, more than you ever thought possible/sane.

DaddyMonster · 2013-09-14T23:25:44+00:00

Check out Elliot Hulse on youtube. That guy knows what he's talking about.

PrisonerOfLife · 2013-09-14T23:10:29+00:00

Want an easy 10lbs of muscle water? Start loading 10g of Creatine per day.

Protein shakes with milk are a great bulking agent and make it easy to meet your macros. The 300/200/100 P/C/F daily rule for macros would probably work well for you at your current weight.

But this shit is off topic man. There are plenty of fitness related subs to browse for advice.

JohnPeel · 2013-09-14T23:26:15+00:00

Every time you need a drink, drink full fat milk. If it isn't palatable, put some chocolate powder in it. There are 300 calories in 500ml of milk. You should drink 2 litres per day so that's an excess 1200 calories per day over what you normally eat.

kborz1 · 2013-09-15T01:43:18+00:00

drink a gallon of milk a day and do dead lift and squat workouts

also make sure to have at least 30g of protein for breakfast

i'm up 20 lbs so far

[deleted] · 2013-09-15T02:21:22+00:00

Weights alone will not make you gain.

dub121686 · 2013-09-15T04:16:54+00:00

It doesn't work for everyone but GOMAD could perhaps assist you along your path (Gallon of Milk a Day). Along with your inteded trips to the Y for lifting or whatever your desired activities.

Source: http://www.jcdfitness.com/2010/04/gomad-gallon-of-milk-per-day-is-it-for-everyone/

Ill_mumble_that · 2013-09-15T04:57:13+00:00

Seriously? /r/fitness dude.

Or even just /r/askTRP

This question doesn't belong here.

BalllsackTBaghard · 2013-09-15T07:08:56+00:00

6"1 and 160lbs in not very scrawny. That is actually pretty good weight to height ratio. I'm 180 cm and weigh 75 kg. It all boils down to how much fat you have, but if you wanna go bearmode, go do it.

Title	Tips/Ways to gain weight .
Author	GlennBeckAmerica
Upvotes	0
Comments	21
Date	September 14, 2013 11:02 PM UTC (12 years ago)
Subreddit	Posted in /r/TheRedPill
Original Link	https://old.reddit.com/r/TheRedPill/comments/1mehn2/tipsways_to_gain_weight/
Archive Link	https://theredarchive.com/r/TheRedPill/tipsways-to-gain-weight.6720 https://theredarchive.com/post/6720

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