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Old 09-27-2012, 03:46 PM   #1
Vikaster
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Default Gainining weight, program training

Hey, i still do not know hwo to gain weight i do pull ups/chin ups 3 months , my muscle bigger( back muscle, chest size) but my body weight still the same, i weight 64kg (141pounds) i am 21 years old. My body fat is beetwen 6-10%

i eat a lot of healthy food etc.
I will try this
warm up./dynamic stretching

pull ups
/chin ups
12pull ups-12c ups -12p u -12 chin up -12 p u (rest 90 seconds or more if you need) at the latest set.
push ups: for example 20-20-20 30sec rest ( what you guys think?_
etc
dips 30 sec rest or more? maybe 1 minute is better?
10-10-10
Abodminals:
i have problem beacuse i get pain after sit ups.
may i try bicycle or flutter kicks?

Neck rotations 50 30 sec rest beetwen sets
Neck rotations 50
Neck lifts 100

lunges 50
squads 50 30 sec or more?
calfs 30-30-30
squats 50


Calisthenics exercises
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Old 09-27-2012, 04:14 PM   #2
Jdsm
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Default Re: Gainining weight, program training

Eat more food.
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Old 09-27-2012, 04:56 PM   #3
Vikaster
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Default Re: Gainining weight, program training

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Originally Posted by Jdsm View Post
Eat more food.

Crobby, i eat a lot of food. 5 times a day.... no sugar etc.
i have lean muscles but i cant gain...

easy to say.. eat more food

Last edited by Vikaster; 09-27-2012 at 04:57 PM. Reason: easy to say.. eat more food ;)
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Old 09-27-2012, 05:05 PM   #4
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Default Re: Gainining weight, program training

well, you know it sure as hell isn't to eat less.
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Old 09-27-2012, 05:09 PM   #5
Jdsm
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Default Re: Gainining weight, program training

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Originally Posted by Vikaster View Post
Crobby, i eat a lot of food. 5 times a day.... no sugar etc.
i have lean muscles but i cant gain...

easy to say.. eat more food
You don't need to eat 5 times a day, nor do you have to avoid sugar.

If you can't eat more calories, drink more calories.
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Old 09-27-2012, 05:10 PM   #6
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Default Re: Gainining weight, program training

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Originally Posted by Vikaster View Post
Crobby, i eat a lot of food. 5 times a day.... no sugar etc.
i have lean muscles but i cant gain...

easy to say.. eat more food
You weigh 141lbs. You eat very little.
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Old 09-27-2012, 05:19 PM   #7
Vikaster
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Default Re: Gainining weight, program training

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You weigh 141lbs. You eat very little.
bullshit , eat more than you.
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Old 09-27-2012, 05:23 PM   #8
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Default Re: Gainining weight, program training

just eat more mate and keep training the way you are you should be eating around 2000-3000 calories if you wan t to get big but all healthy food
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Old 09-27-2012, 05:25 PM   #9
Vikaster
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Default Re: Gainining weight, program training

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Originally Posted by Niall_Tucker94 View Post
just eat more mate and keep training the way you are you should be eating around 2000-3000 calories if you wan t to get big but all healthy food
ahh mate, the same what you think about allergy. may it cause my body harder to gain weght?
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Old 09-27-2012, 05:33 PM   #10
Niall_Tucker94
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Default Re: Gainining weight, program training

eh it depends every body is different how they take there food can you take whey protein or anything like thats
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Old 09-27-2012, 05:43 PM   #11
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Default Re: Gainining weight, program training

It's simple; you must up you calorie intake as others are saying.

Oh, I've heard drinking chocolate milk will help a lot. Even some of my friends with crazy high metabolisms can drink that and put on some weight... I drink it because I love chocolate milk >_<
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Old 09-27-2012, 06:33 PM   #12
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Default Re: Gainining weight, program training

Eat more and increase the weight of your exercises. If your doing 4-5 sets of 12 chin-ups or pull-ups, drop the reps and start wearing a weight vest or get a dip belt.
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Old 09-27-2012, 08:13 PM   #13
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Default Re: Gainining weight, program training

powerlifting routine,

heavy deads bench squat , singles doubles tripples of max then up to 5-6 of heavy

If you dont gain size, il clean your toilet



not serious
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Old 09-27-2012, 08:33 PM   #14
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Default Re: Gainining weight, program training

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Originally Posted by LEFTHOOK87 View Post
powerlifting routine,

heavy deads bench squat , singles doubles tripples of max then up to 5-6 of heavy

If you dont gain size, il clean your toilet



not serious
Powerlifting builds strength, not size.
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Old 09-27-2012, 08:53 PM   #15
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Default Re: Gainining weight, program training

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Originally Posted by viru§™ View Post
Powerlifting builds strength, not size.
Agree, look at T Nation under total body training. The thing with most hardgainers is typically they are not hardgainers, just don't eat enough. Also train legs hard. Take in 1.5 grams protein per lb bodyweight.
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