Help Needed: Gaining weight and workout routine.

  • Posted by a hidden member.
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    Jul 03, 2011 12:08 AM GMT
    Hey guys,

    I'm a 21 year old guy. 158lbs 6'3". I have an extremely fast metabolism cause getting on weight is a bitch for me. I am currently going to the gym 4-5 times a week to lift weights. Right now I only do fly, chest press, lateral pull down, row machine for upper body and leg extension, press,curls and calf raises for lower body. I also run 30-45 min every other day.

    I am in summer session at my university and I have a lot of time to go to the gym. So I decided this is a great time to really start working out hard and push myself. I was wondering what I can do as a hard-gainer to put on muscle a bit faster. Diet and exercise advise would be appreciated.
  • Posted by a hidden member.
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    Jul 03, 2011 12:53 AM GMT
    Dijorno1990 saidI also run 30-45 min every other day.
    That's the first thing you're doing wrong. All that running speeds your metabolism up even faster than it would normally be.
  • DCEric

    Posts: 3713

    Jul 03, 2011 1:33 AM GMT
    I see my work here is already done.
  • Lincsbear

    Posts: 2605

    Jul 03, 2011 10:54 PM GMT
    I`d also recommend you eat more calories per day since you are underweight for your height.What amount are you eating?(You need to reduce the cardio you`re doing-as the guys above said-it`s making your fast metabolism even faster.)You need to eat more frequently,say every three(or even two)hours,having food like nuts,dried fruit,yoghurts,smoothies,meal replacement shakes,peanut butter,honey,breakfast/protein bars,etc.Don`t go long periods without food.
    Finally,to help build muscle you need to eat protein,at least1.5g/kg. of body weight,maybe even 1.8.
    All the best with your training!
  • Posted by a hidden member.
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    Jul 03, 2011 11:07 PM GMT
    Change the lower body to squats and deadlifts (using an olympic bar)

    Get rid of the extension, press, curl and calf raises. Unless your planning to be a body builder squats will work all of your lower body.

    Do a google search for compound exercises and do those over anything else, once you've built a routine with compound exercises then you can add isolation if you want.

    Oh and you might want to cut down on the cardio to about 20 minutes twice a week.
  • DCEric

    Posts: 3713

    Jul 04, 2011 6:44 PM GMT
    lilTanker saidChange the lower body to squats and deadlifts (using an olympic bar)


    Why Olympic Bar over standard? The only difference is the size of the hole for the weights.
  • Posted by a hidden member.
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    Jul 06, 2011 4:56 AM GMT
    DCEric said
    lilTanker saidChange the lower body to squats and deadlifts (using an olympic bar)


    Why Olympic Bar over standard? The only difference is the size of the hole for the weights.

    mmm well it doesn't have to be an olympic bar, but the ones I have found that are of a smaller diameter are uncomfortable to use on your back and don't carry as much weight and the ones that have the weight attached I've only see go up to 40 kilos.