How do I get BIG (gain mass)?

[BUGZY]

I'm 5'9'' and I weigh 165 lbs. I'm very skinny and it's hard for me to put on weight. I just got a gym membership and I plan on going 3 days a week but I dont now what excercises to do to get bigger. Can anyone recommend any? Thanks.

 

[spatts]

Welcome to the board! Check out the links in the "training methods" sticky up top. Read over them, and see what interests you, and then start asking questions. Maybe we can steer you toward your goal.

 

[Liftbig]

compound movement. SQUATS, deadlifts, lunges. Bench press, Military, barbell rows etc. etc. etc. also to get big you need to EAT big. thats the biggest thing people miss, if you dont eat, you wont grow.

 

[jerkbox]

above all else


EAT!

 

[MULE1]

Eat your body weight in protein every day. Consume 6,000 - 8,000 a day . eat good quality red meat everyday. not burgers, lean steak. fuck fish and chicken chicken is ok for your last meal of the day. If it's in a can it's crap don't eat it. High quality complex carbs.

1 half gallon of chocolate milk every other day.

sex 3 times a day prior to meals this will build a tremendous appetite, remeber not to binge eat but graze lightly through ut the day...

LIFT HEAVY!!!!!!!!

DO IT MILITIA STYLE MY MAN

 

[The Red Dragon]

lol
Well just eat big, 500+ calories over maintenance cals.
Compound moves (practiced with extremely strict form): deadlift, squats, incline/flat bench press, barbell rows (upright or bent over), military press, pullups, dips. these will cause a hormonal shift favorable to growth. Protein, 1-1.5 g/lb of bodyweight, more if you want but if you exceed whatever you need, it becomes carbs. Stickies on the top of this board will set you up with a viable routine and demonstrations of the exercises.

 

[Deleted member 33117]

Yeah, I wouldn't go with 6000-8000 cals a day at 165. Try to get 4000 clean calories.

 

[pwr_machine]

Along with smart training and a good diet, learn to exercise patience. Size doesn't come overnight.

 

[slobberknocker]

Eat your body weight in protein every day. Consume 6,000 - 8,000 a day . eat good quality red meat everyday. not burgers, lean steak. fuck fish and chicken chicken is ok for your last meal of the day. If it's in a can it's crap don't eat it. High quality complex carbs.

1 half gallon of chocolate milk every other day.

sex 3 times a day prior to meals this will build a tremendous appetite, remeber not to binge eat but graze lightly through ut the day...

LIFT HEAVY!!!!!!!!

DO IT MILITIA STYLE MY MAN

Amen.

 

[louden_swain]

Actually, at 165lbs. . .you need around 3500 calories per day to put on extra weight.