Weight Gain Tips (3)

hi, im a 17 yr old who as been 2 the extremes. about a year ago i joined a gym when i was 5'-6" and 201lbs. i was a stump and sick of being fat and outa shap. i went from 201 to 136 in a matter of 6months and lost a lot of muscle working my but off. since march ive started a mass gaining diet with great results. im up 2 151lbs w/a 6.1% body fat. im tryin 2 get 2 170 with no more than 8% body fat.

Tips

the best thing that works for me is changing my routine up every 2 weeks. i do low weight w/ high reps for 2 weeks then i do high weight w/ low reps. it keeps ur body guessing and growing. Another thing that has help me make gains and i couldnt have without it is Cyto Gainer. it has 580 calories when mixed with water. with 79g of complex carbs, 54g protien, 5g of fat, and only 6g of sugar. when mixed mixed w/milk wit adds about 300 more cal. i take in around 3000cal per day w/ 40%40%20% diet. oh yeah peanutbutter is a gr8 way 2 get essential fat and extra cal. and it taste gr8. good luck, and if u have anything 2 help me reach my goals plz let me no.

Ed. Notes: Some big goals but some amazing will-power demonstrated by Ben - when you set your mind to something, it can get done.

I was always a skinny little guy, very ripped and veiny but under a shirt i looked like crap. i was about 5'6 and about 110 pounds at 17 and i started doing something that would change how big i would get within the next two months. HARD WORK. not just any hard work. 20-rep squat hard work plus lots of whole milk/cheese chicken or steak and eggs all whole food proteins.i gained about 50 lbs within 5 months and 15 pounds the first two months. it was incredible for "skinny bones jones" lol

Tips

DETERMINATION contributed to my success. People calling me skinny and push me around. all you need:
20-rep squat
so you do squatting unless ur a begginer start out light and get form right cuz weight is gonna get high quick and if u mess up ur back will die. so read up on how to do it right and start doing it right.HARD.

Once your comfortable you start a weight that u can do about 10-12 good hard reps and somehow with all ur mind power do 20. you take as many breaths as you need to complete it. cuz you will not be able to make it the whole way with one breath between each rep if not its too easy towards rep 12 you should be huffing and puffing and taking 5+ sec to get another rep. every workout add 5 pounds and make sure you get 20 or fall trying. you fall you make urself get up.its all in the mind.

WORKOUT
Squat: 1x20
Pullovers: 1x20(immediately after squats with like 10 or 15 lbs not heavy just to expand your ribcage.get oxygen back in ur lungs.
Stiff-legged deadlift: 1x15
Bench press: 2-3 x 10
Bent row: 2-3x15
Military press: 2-3 x 12

this workout is for men, i was a kid when i did it but it made me a man.after this you know what hard work is. i use to get a huge adrenaline rush before the squats.HUGE. just make sure u do squats and pullovers first u might not want to do anything else after you'll see what i mean good luck 

Ed. Notes: Great stuff - 20 rep squats are definitely an effective technihue for major mass gain. Solid workout there.

I was always one of the skinny guys during high school and I wanted to look better, improve my fitness and confidence. When I started, my goal was to gain 10Kg (22lbs). I reached that goal in 4 months.I am still training hard and hope to gain another 10kg of muscle before the end of the year

Tips

I contribute my success to the information I found on this site and from links I found on this site.

I go to the gym atleas 3 days a week and have 3 routines. Chest/back, Arms/Shoulders, Legs/Abs. I try to do 6-8 sets for each of the major muscle groups and 4-6 for the minors. I keep a record for each workout and try to increase resistance or reps each week.

I truly believe the most important part of weight gain is nutrition. If you don't give your body what it needs, when it needs it, you won't get the gains you want. I try for 4-6 meals a day and supplement my meals with a glass of milk.

Ed. Notes: James is dead-on when he says that nutrition is the most improtant part of weight gain - you won't find many who succeed without learning that lesson.

It all started out at the beginning of freshman year. I was interested in trying out football and so i did. Little did i know how diffillcult both mentally and physically it would be. Time and time again after 6 hour practices I was set on quitting. However, instead of quiting i sucked it up and push harder. I was too stubborn to quit, i just kept pushing on.

I had tried to work out throughout middle school but was just not mentally strong enough to keep at it.

Now back to the point. At the beginning of the season I would say  that I was about 107 pound range. However that soon changed through hard work and determination to be a started defensive tackle, which at the time i was very small for.

Throughout the season i worked hard, gave it everything i got and by the end of the season in november i was about 135 pounds. Yes- I gained about 30 pounds throughout the season.

However 135 was not enough. So in the off season I worked hard as hell in the weight room and learned from my mistakes. It is now april and i am 156 pounds. Still not what i want, but i am still pumping.

So, all in all, in a little more than half a year i gained around 50 pounds, and you can do it too.

Tips

My tips are straightforward-
- NEVER GIVE UP
- give EVERY workout EVERYTHING you got and nothing less
- Act as if you are going to war before your workouts
- I found out about Sean's workout at musclegaintruth.com and customized it a little, which worked out well
- Weightgain is good if you are set on gaining weight quickly and are not afraid of fat
- PROTIEN DRINKS!!!! Right afer a workout take a protien drink or eat a high protien meal! DO NOT FORGET THIS. You body is like a sponge after a workout and needs protien to rebuild.
- REST! get plenty of rest and only workout each body part 1 and maybe 2 (max) each week
-No more than 4 sets per body part
- Take every set to failure (where you cannot possibly do anymore)
- Eat well, cut down on the junk food
- DO NOT get attracted to random supplements with promises of gains, they are a waste of money; the only supplements you should use,need are protien shakes, glutamine, multi vitamins, and creatine, anything else is useless
- Don't lift complicated; just do it the old fashioned way if you know what i mean

Now remember i gained 50 pounds in about 8 months and you can do. Just remember to NEVER GIVE UP, that is probally the most important tip.

Hope this helps.

Ed. Notes: Great tips, not just one but all of them. The lesson here is that an intelligent approach can produce some incredible results. Sean Nalewanyj's stuff which Tom mentions is excellent - check it out here.

I am 29 and 6' tall.  For the last 10 years I weighed 151.  Now I weight 157 after just 4 weeks on a mass gain program,and there is no sign that I'm slowing down.  My happiness with the results and the impact this has had on my life already is immeasureable.  I look terrific!  

Tips

I have so many tips I want to share, but one stands out above all others and has been the key to my success in reaching daily caloric/nutritional goals. 

I find "meal replacers" to be overpriced and lacking in whole-food nutrition.  And they taste nasty.  Here is a GREAT-TASTING shake that has 700 calories, 45g protein, 85g carbs, and 25g fat. 

-8 oz milk (I like 2%)
-1 packet instant breakfast mix
-1 banana
-2 tablespoons peanut butter
-1 scoop whey protein

Its delicious!  And this costs approximately $1.50 per serving!

Note:  you can reduce the calories/carbs by using sugar free instant breakfast mix or reduce calories/fat by skipping the PB.

Quite simply, without this shake, I would not be achieving my goals.  I have an ultra-fast metabolism and have been consuming nearly 4000 calories each day with no visible fat gain.

Ed. Notes: Great stuff, love the recipe.

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