update

[testlightST]

a while back i asked a question on gaining weight. "Questions from a skinney guy",.every one pointed me in a direction of doing it natural and gradually going at it.I weighted about 154 when I started week ago, Im already up to 160. Its just 6 lds. but I didnt think I could do it since Ive never gained weight. thanx for the encouragement

 

[shamrock11]

No problem

 

[sweed]

awesome!... what changes have u made?

 

[swordfish151]

a while back i asked a question on gaining weight. "Questions from a skinney guy",.every one pointed me in a direction of doing it natural and gradually going at it.I weighted about 154 when I started week ago, Im already up to 160. Its just 6 lds. but I didnt think I could do it since Ive never gained weight. thanx for the encouragement

Good job bro, keep up the hard work...just takes a little guidance to point you in the right direction..we all know..

 

[testlightST]

Ive been eating 5- 6 times a day, drinking weight gain shakes daily,creatine, working out 4 times a week.

 

[swordfish151]

Ive been eating 5- 6 times a day, drinking weight gain shakes daily,creatine, working out 4 times a week.

what you eating?

 

[testlightST]

I start the day with something like pork chops, chicken or fish with a sweet potato and a nice dessert.
meal 2-high calorie shake pro lab
meal3-chicken and rice
meal 4- another shake
meal 5-salmon filet with baked potato and a granola bar
I eat little snacks through the day

 

[krishna]

eat more

 

[skookum]

You want your belly full of good food sources ALL THE TIME. You should make sure that there is never be a time in the day that you feel the sensation of hunger. If you do, you're already behind the curve, partner. Cram more protien sources & shakes in your pie hole. Peanut Butter & Jelly Sandwiches are a good one too. You need the calories. I keep a small cooler with me & eat out of it all day long. It works pretty good, give it a try...

 

[RADAR]

a while back i asked a question on gaining weight. "Questions from a skinney guy",.every one pointed me in a direction of doing it natural and gradually going at it.I weighted about 154 when I started week ago, Im already up to 160. Its just 6 lds. but I didnt think I could do it since Ive never gained weight. thanx for the encouragement

Read post # 10 on this thread

http://elitefitness.com/forum/showthread.php?t=371784


RADAR

 

[swordfish151]

That was awesome radar....really awesome...in one of your meals you said something about adding dextrose...how could i incorporate this...im a little nieve on what dextrose actually is..educate please.

 

[Goldprospector]

good job bro...keep it up.

Radar...you still Da man!

 

[testlightST]

thanks for the help, im going to increase my food intake. im doing it slowly because im not used to eating that much and it makes me feel bad and bloated sometimes.
I would like to get a little more info about weight training. how often do you think I should work out and how many sets/reps do you recommend.I got the bowflex dumbells, thats all I have room for besides my bench.I work out my whole body with them.

 

[swordfish151]

thanks for the help, im going to increase my food intake. im doing it slowly because im not used to eating that much and it makes me feel bad and bloated sometimes.
I would like to get a little more info about weight training. how often do you think I should work out and how many sets/reps do you recommend.I got the bowflex dumbells, thats all I have room for besides my bench.I work out my whole body with them.

you dont have access to a gym?

 

[krishna]

thanks for the help, im going to increase my food intake. im doing it slowly because im not used to eating that much and it makes me feel bad and bloated sometimes.
I would like to get a little more info about weight training. how often do you think I should work out and how many sets/reps do you recommend.I got the bowflex dumbells, thats all I have room for besides my bench.I work out my whole body with them.

Get a gym membership if you can.

 

[testlightST]

yea, i can get a membership. Just need to find a workout partner.

 

[krishna]

yea, i can get a membership. Just need to find a workout partner.

Have someone help you build a good routine. Even when you don't have a workout partner, go by yourself. I'd rather work out alone unless I really need a spot or something anyway.

 

[RADAR]

That was awesome radar....really awesome...in one of your meals you said something about adding dextrose...how could i incorporate this...im a little nieve on what dextrose actually is..educate please.

Dextrose: Better known today as glucose, this sugar is the chief source of energy in the body. Glucose is chemically considered a simple sugar. It is the main sugar that the body manufactures. The body makes glucose from all three elements of food, protein, fat and carbohydrates, but in largest part from carbohydrates. Glucose serves as the major source of energy for living cells. It is carried to each cell through the bloodstream. The cells cannot, however, use the glucose without the help of insulin.

The above will spike you bodys natural insulin levels.

Adding Insulin needs to be left to the experienced Pro's.




Also you do not need a workout partner
Learn the exercises, do slow controlled reps (proper form)
work all bodyparts that week,eat & you will grow.

RADAR

 

[swordfish151]

yea, i can get a membership. Just need to find a workout partner.

you shouldnt need a workout partner bro.....get a gym membership and hit the wieghts...

Read: Posted by BionicBC

*********5 x 5***********
Bill Starr's 5x5 program is also a nice alternative for future use. It is an excellent program to add size and strength, over a period of 8-10 weeks.

This is slightly tweaked from Starr's original writeup:

I originally developed this tweaked variation on the 5x5 based on JohnSmith182's writeups on Meso. He is easily one of the most knowledgable strength coaches in the country so I'll paraphrase his words: This program is used by many athletes even at the most elite levels for at least part of the year. It is excellent at increasing overall strength. THE MAIN ISSUE IS THAT IS ALSO TOO GOOD AT INCREASING LEAN BODY MASS. Athletes who are close to their weight class limit often need to SEVERLY restrict their diets to avoid growing right out of their weightclass. Most of the gains appear during the final phase of the program as the body defatigues from the earlier volume phase.


Volume Phase 4 weeks - Deloading Period 1 week - Intensity Phase 4-5 weeks
PS-These first 4 weeks WILL wear your ass out if your doing it right.

M:
Squat 5x5 (3x3)
Bench 1x5 (1x3)
Row 1x5 (1x3)

W:
Squat 5x5 with 15-20% less than Monday (drop this lift)
Deadlift 5x5 (3x3)
Military 5x5 (3x3)
Pullups 5x5 (3x3)

F:
Squat 1x5 (1x3)
Bench 5x5 (3x3)
Row 5x5 (3x3)

Volume Phase - Weeks 1-4:
I use 5 sets of 5 reps at working weight standard (I don't count warmups) increasing the weight week to week and trying to set records in weeks 3 and 4. I try to focus on acceleration during these days. For exercises which I do twice a week I have a separate day which I perform a single set of 5 reps with the goal of setting records on the 3rd and 4th week for my best set of 5. For the squat I use Wednesday and utilize between 10-20% less than my working weight on the Monday workout - no goals for this. The main point here is the volume. Don't start the weights too high. Lower the weight if need be but get the sets and reps in - except where you are setting records. I also do a fair amount of warmups to keep my volume decently high on the single sets of 5 reps days.

Deloading Week - Week 5:
On week 5 DROP THE WEDNESDAT SQUAT WORKOUT, begin using the Intensity set/rep scheme (in parentheses), and keep the weight the same as your last week in the Volume Phase.

Intensity Phase - Week 6-10:
Everything is the same principal except that you use 3x3 and 1x3 setting records on week 9 and 10 (week 4 and 5 of this phase, still using rep scheme in parentheses). No Wednesday squatting. The important aspect of this phase is the weight increases. If you are so burned out that you need an extra day here and there that's okay. If you can't do all the work that's okay too. Just keep increasing the weight week to week.

Other Tweaks: You can be a little creative. I'm actually using this program right now but what I did was substitute inclines for military presses and I performed high pulls for the Volume phase and switched to the Sumo dead for the deloading and intensity phase. This allowed me to perform a bit of assistance work for my shoulders and rotator cuff as well as my quads. Keep in mind that this workout takes it's toll so don't throw in all kinds of garbage. I found that with the non-airconditioned gym I trained at the assistance work was almost non-existant in week 3 and 4. I also like to focus on speed on the 5x5 days. If you want to use bands and chains with this program those are the days to incorporate them.

Thoughts: It is very simple and incredibly effective. I think incorporating a focus on speed is important and this variation on the 5x5 allows one to fit it in relatively seamlessly as well as swap exercises and factor in any assistance work. One point - if you are squatting 3x per week in the volume phase and deadlifting one time throughout the whole program don't count on doing any major assistance work - throw in some occasional arm crap and some midsection work and that's it. The volume phase will also bury you if you run it too long and are an experienced lifter. The major problem people have with the workout is that they start too high in weight and can't successfully ramp up with proper volume. Beginning lifters might run a longer volume phase with much lighter starting weight than an experienced lifter who knows his strength and can regulate his intensity properly.

 

[swordfish151]

Dextrose: Better known today as glucose, this sugar is the chief source of energy in the body. Glucose is chemically considered a simple sugar. It is the main sugar that the body manufactures. The body makes glucose from all three elements of food, protein, fat and carbohydrates, but in largest part from carbohydrates. Glucose serves as the major source of energy for living cells. It is carried to each cell through the bloodstream. The cells cannot, however, use the glucose without the help of insulin.

The above will spike you bodys natural insulin levels.

Adding Insulin needs to be left to the experienced Pro's.




Also you do not need a workout partner
Learn the exercises, do slow controlled reps (proper form)
work all bodyparts that week,eat & you will grow.

RADAR

Example of glucose?? (as far as food goes) and when to impliment? post workout?