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Old 20-09-2007, 05:18 PM
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s2-ross
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lol see we went a bit off topic here!!!

ok you wanna gain weight? it seems like you are an ectomorphic hardgainer.

Whats your height?

follow some of the tips below and you WILL put on weight:

Try full body workouts, with a two day break in between.

Do one exercise for each muscle group, and aim for a around 4 sets of 8 reps.

Focus on compound movements, thats what will add the mass ie. benchpress, squat, deadlift, pullups...

Take in as many "good" calories as possible, and aim for at least 1 grams of protein per pound of bodyweight a day. Eat foods such as chicken, steak, fish, wholemeal bread, wholewheat pasta, brown rice. In your case you can afford to have some "bad" foods as these wont add much fat to you! You will need to pack as many calories in as you possibly can, aim to gradually increase your current calorie intake by 500 calories a day in the first week, then by another 500 calories the second week, then a further 500 calories the week after and so on. try not to increase your calories massively straight away, as your body may speed up the breakdown of food even more, and all your extra calories will be wasted!!!

After every workout down a weight gainer shake, or protein shake, this is the best time for your body to get the nutrients it needs to grow.

SLEEP: get at least 8 hours of sleep a night, you dont grow in the gym, its while u rest that the growth is gonna happen!

Be patient, aim to put on around 2 lbs a week of lean body mass, any more and you will be gaining to much fat

Try creatine: it can give you more strength, but will add some water weight to you

LIFT HEAVY!!!! Lift the heaviest weights you possibly can and complete around 4 sets of 8 reps, the lastfew reps of each set should feel almost impossible.