Powermoloch
Lifer
- Jul 5, 2005
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eits
Lifer
Koing
Elite Member <br> Super Moderator<br> Health and F
- Oct 11, 2000
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If you can 'just' about get your middle finger and your thumb to go around your wrists that is basically 'the perfect' ratio for a person. If you can't, your wrists are relatively small compared to the rest of your body, if you can't then your wrists are HUGE or your hand is a bit small. If that is the case your body type is more 'endomorphic'.
Koing
Not the cheapest stuff (I pay $34 out the door for 5 lbs) in the world but try IDS Whey Protein Isolate Vanilla-Cinnamon. I've had several protein mixes and it's easily the best tasting out there. I actually think it tastes as good as a regular ice cream shake. I mix one scoop with 300ml of 1% milk in a blender. One in the morning with breakfast and one after workouts. You can find it online if you don't have a local store that sells it.
And the others have offered up good advice as far as the gym goes. Muscle weighs more than fat and it's obviously far more healthy to put on muscle than to put on fat. Just takes the right diet and a dedicated workout regimine. And genetics do play a key role. Some people just flat out can't put on size like others can no matter what they do. But you WILL add muscle weight if you work out hard enough. And the protein shakes will help with that.
NaOH
Diamond Member
- Mar 2, 2006
- 5,015
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i've gained a little over 10 pounds since college started (i'm a 3rd year now). I am 5' 5" and currently weigh 136. I find that eating lots (protein) and working out every other day works. I usually do 10 reps each time with the max amount of weight I am able to lift. Then next time I try to increase and so on.
Koing
Elite Member <br> Super Moderator<br> Health and F
- Oct 11, 2000
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Originally posted by: Sukhoi
I'm perfect then.It's a bit surprising as I've always considered myself an ectomorph.
Ectomorph: You can get your finger and thumb to touch with space left over (jockey)
Mesomorph: You can just about get your thumb and finger to touch with not a lot of space left (6" tall 100m sprinter)
Endomorph: You can't get finger and thumb to touch. (sumo guy)
These mean you are more likely to be the xxmorph type body shape. NOT you are 'exactly'. Mesomorph are normally tall and have lots of muscle mass 'typically'.
Btw how big are your wrists? Mine area bout 6.3inches and my forearms are about 12.5inches. I never work my forearms out specifically. They get worked in other exercises and I use to rock climb a lot and will be hitting it back within a few weeks after finishing my last 70hr week!
What has your training been like? What reps and set schemes have you been using? If you have been on it for more then 3 months and your not a beginner that is too long imo. Mix it up every 6-8-12 week cycle after your past beginner. You will see better gains and mix up:
Volume (total reps; 12reps x 4 sets (high volume); 6reps x 5 sets (heavy lifting); 3reps x 6 sets (heavy heavy lifting
); etcIntensity (amount of weight, rest periods, longer rests period = easier, shorter rest period = keep intensity high even with 40-50 to 60% of 1RM)
Koing
I'm the same way, 165 cm and 125 lbs. I don't eat a whole lot, but I eat a lot of carbs, and enough to feel full every time.
Just be glad you aren't trying to get smaller. =P
Just be glad you aren't trying to get smaller. =P
- Mar 6, 2004
- 11,488
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Thing is, any protein shakes I plan on drinking need to be mixed with water, any more than half a cup of milk and I'll throw up. The bars seem so much more convenient, I'd rather grab a lookalike chocolate bar and eat it than chug a milkshake lookalike; I hate normal milkshakes, protein shakes would piss me off even more.
Koing
Elite Member <br> Super Moderator<br> Health and F
- Oct 11, 2000
- 16,843
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- 0
Try and eat tuna/ chicken/ turkey also. BREAD AND MILK before you sleep will gain you weight.
I've not had any supplements and I have gained mass. Everyone who trains at our club gains muscle over time. Just be patient and keep on eating and training. 4-6months and you should have put on at least 3-5lbs at the very minimum.
Keep it up!
Koing
I've not had any supplements and I have gained mass. Everyone who trains at our club gains muscle over time. Just be patient and keep on eating and training. 4-6months and you should have put on at least 3-5lbs at the very minimum.
Keep it up!
Koing
- Mar 6, 2004
- 11,488
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- 0
Tuna and turkey will be easy to eat more of, seeing as how I like em
Bread before I go to sleep sounds good too, NO MILK. Milk makes me :vomit;
Bread before I go to sleep sounds good too, NO MILK. Milk makes me :vomit;
Koing
Elite Member <br> Super Moderator<br> Health and F
- Oct 11, 2000
- 16,843
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Originally posted by: mrSHEiK124
Tuna and turkey will be easy to eat more of, seeing as how I like em
Bread before I go to sleep sounds good too, NO MILK. Milk makes me :vomit;
I don't drink a lot of milk either. I put on 5lbs in the past 5months or so without much effort. But yeah really when I hit 21 I put on mass much easier then wh en I was 16-20. I had to really eat a f0cking lot to put on mass.
How old are you?
And do you take a morning weight or day/ night time weight? Your at your lightest in the morning after you have been to the toilet. Any other time is your weight + what you have eaten and drunk. I could lose up to 3kg ~ 6.6lbs in a day from morning to nightime weight if I ate less.
Make sure you weight yourself at the same time. Clothes at at least another 1kg also.
Koing
alkemyst
No Lifer
- Feb 13, 2001
- 83,769
- 19
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forums.bodybuilding.com
Eating can be hard. I take in about 6 meals a day and I am in a losing phase.
When you are trying to gain it's a bit easier if you like to eat.
Figuring you are 130lbs and probably mostly lean muscle mass, you are going to want to take in 2500-3000 calories more or less. shoot for 140-150g's of protein per day (about 25-30g per meal), about 50-60g of fat and the rest in carbohydrates (think whole wheat bread, rice, oats/oatmeal and not breakfast cereals, candy and soda).
Get a big thing of Optimum Nutrition's Gold Standard Whey (best bang for the buck protein) to add in more meals between meals. You can mix in carbs to this.
For lifting if you want true mass it's going to be the exercises that sort of hurt...squats, cleans, deadlifts, you can throw bench press and other stuff in, but all in all search for 5 x 5 training if you want to truly get big.
You are going to have to eat and lift and sleep...it's like SQL just a few things to use, but not easy. Start off easy with a good beginners workout to learn good form and your limits.
Eating can be hard. I take in about 6 meals a day and I am in a losing phase.
When you are trying to gain it's a bit easier if you like to eat.
Figuring you are 130lbs and probably mostly lean muscle mass, you are going to want to take in 2500-3000 calories more or less. shoot for 140-150g's of protein per day (about 25-30g per meal), about 50-60g of fat and the rest in carbohydrates (think whole wheat bread, rice, oats/oatmeal and not breakfast cereals, candy and soda).
Get a big thing of Optimum Nutrition's Gold Standard Whey (best bang for the buck protein) to add in more meals between meals. You can mix in carbs to this.
For lifting if you want true mass it's going to be the exercises that sort of hurt
...squats, cleans, deadlifts, you can throw bench press and other stuff in, but all in all search for 5 x 5 training if you want to truly get big.You are going to have to eat and lift and sleep...it's like SQL just a few things to use, but not easy. Start off easy with a good beginners workout to learn good form and your limits.
- Mar 6, 2004
- 11,488
- 2
- 0
Originally posted by: Koing
Originally posted by: mrSHEiK124
Tuna and turkey will be easy to eat more of, seeing as how I like em
Bread before I go to sleep sounds good too, NO MILK. Milk makes me :vomit;
I don't drink a lot of milk either. I put on 5lbs in the past 5months or so without much effort. But yeah really when I hit 21 I put on mass much easier then wh en I was 16-20. I had to really eat a f0cking lot to put on mass.
How old are you?
And do you take a morning weight or day/ night time weight? Your at your lightest in the morning after you have been to the toilet. Any other time is your weight + what you have eaten and drunk. I could lose up to 3kg ~ 6.6lbs in a day from morning to nightime weight if I ate less.
Make sure you weight yourself at the same time. Clothes at at least another 1kg also.
Koing
15, I usually weigh myself at night
Originally posted by: Koing
Originally posted by: Sukhoi
I'm perfect then.
Ectomorph: You can get your finger and thumb to touch with space left over (jockey)
Mesomorph: You can just about get your thumb and finger to touch with not a lot of space left (6" tall 100m sprinter)
Endomorph: You can't get finger and thumb to touch. (sumo guy)
These mean you are more likely to be the xxmorph type body shape. NOT you are 'exactly'. Mesomorph are normally tall and have lots of muscle mass 'typically'.
Btw how big are your wrists? Mine area bout 6.3inches and my forearms are about 12.5inches. I never work my forearms out specifically. They get worked in other exercises and I use to rock climb a lot and will be hitting it back within a few weeks after finishing my last 70hr week!
What has your training been like? What reps and set schemes have you been using? If you have been on it for more then 3 months and your not a beginner that is too long imo. Mix it up every 6-8-12 week cycle after your past beginner. You will see better gains and mix up:
Volume (total reps; 12reps x 4 sets (high volume); 6reps x 5 sets (heavy lifting); 3reps x 6 sets (heavy heavy lifting
Intensity (amount of weight, rest periods, longer rests period = easier, shorter rest period = keep intensity high even with 40-50 to 60% of 1RM)
Koing
At the knobby bone at the end of my forearm I'm 6+7/8". It's actually the same at the narrower part next to it because it's a bit deeper there. Unflexed my forearms are 11", flexed I can get another 1/4".
Been doing chest Monday, legs/abs Tuesday, back/shoulders Wednesday, legs/abs Thursday, arms/calves Friday. It varies a bit but generally I do 3x5 (sets x reps) with a lot of forced reps if I have a spotter. Usually 2x3 of negatives on flat bench after I do the 3x5. I've had this same routine for about 3.5 months, and I'm going to be changing it up in a week once school lets out. Overall I've been lifting for a year but only semi-seriously since September, and seriously since January. The stuff I did last summer was almost useless since I didn't know what I was doing.
Yea, sitting around trying to get fat doesn't work for me either. I figure I have to start working out and such. Too bad even though i did work out before I didn't really gain too much weight. :/
It's already been stated, but the wrist area that you mentioned in your OP is hard place to work out and there's also a lot of misinformation out there. You'll see stuff about wrist curls and it really doesn't work. The muscle near your wrist is utilized for gripping and not lifting.
Read this: http://www.bodybuilding.com/fun/aaron3.htm
Read this: http://www.bodybuilding.com/fun/aaron3.htm
Ironically, the Snickers Marathon Protein (Chocolate Nut Burst) has the same amount of protein (26g) as the IDS Whey Protein Isolate (per serving) and more than the majority of whey protein shakes on the market. Tastes pretty damn good too.
I've looked around for ones with more protein but haven't found any that weren't incredibly expensive or tasted like crap. You can find the Marathon at most grocery stores. I recommend that if you can't handle shakes but want a good protein supplement.
Fern
Elite Member
- Sep 30, 2003
- 26,907
- 174
- 106
Ok, at 15 yrs old you're just likely coming into the phase of maturity/pysical developement where you will start to gain more quickly oif you lift. if you weight lift. You bodies production of HGH (humane growth hormone) is on the upswing.
Drop the fat crap in your diet, some is good, but loading up on fast food crap is no good. Period. You gonna just crap out that useless stuff. Focus on protein and complex carbs. There are many protein shake products available and some do taste very good. For weight gain I prefer to eat smaller amounts, but eat more often.
Look, no matter your weight if your stomach is bigger than your shoiulders you look like sh1t. The other way around makes you look more athletic/powerful. Even if an optical illusion.
Weight lifting: You'll have to experiment a bit. Everyone's body is different, and will respond diferently to different excercises. For example incline bench just doesn't produce much in the way of results for me. I'm 46yrs old and have been lifting since I was 13yrs old, so I know how to do the excercise properely. It's just that my body doesn't respond well to incline BP.
Also, pay attention to techniqe & proper warm-up. Don't over-do it at first. Down-time due to injuries is no help. I prefer to work-out at home. I don't like the "social" aspects at gym's. I don't want to lose my focus from social chatter or unsolicited advice etc. But a partner can be a good thing (spotting etc) if they are serious.
Excercising each muscle group 3 times a week may be too much (overwork and very little gains). Many say 1 time a week is best - doesn't really work for me. I need 2 times a week per group to see quicker results. Some times I may go a little lighter on one of the 2 weekly mucsle group workouts if I feel I'm overworking it a bit (sometimes after moving up in weight or reps for excercises). With experience you'll be able to much better "feel" your body/muscles and adjust.
My schedule: Mon & Thurs- chest, shoulders & tricepts. Tues & Fri bicepts, legs & back (lats). This is sort of a push/pull type regime and I still it's very effective. Like others have said above, forget the fancy/trendy sh1t. (1) You're a beginner, no need for complicated stuff as if you're trying to break the world benchpress record, (2) tried & true stuff will definetly gain weight, new trendy crap may not.
For chest start with regular benchpress (other than warm-up set limit reps to a max of 8, but experiment, again diff peeps respond diferently to reps/sets combo's). Later add pectoral flys, &/or dips.
Shoulders. Start with shoulder presses, either barbell or dumbell. I prefer dumbbell. Can also add upright rows, cleans or lateral fly's etc
Tricept. Skull crushers, benching with hands very close on a cambered curling bar etc.
Legs. Squats are a must. Can also add sissy squats, leg extensions etc.
Deadlifts are great for gaining weight (will also increase your forarms and other mucsle groups such as traps & lats).
Bicepts: Arm curls. Barbell or dumbell or both. preacher curls. Will likely get "thicker" bicept area with a cambered curling bar. Also reverse curls for outside of bicepts and upper outside of forarms.
Lats. Bent-over rows (dunbell or barbell), lat pull downs (there are different variations, may want to do two - hands wide with palm down, hands close with palm up).
You can also do forarm curls (barbell or dumbell) or use some kind of "grip excerciser" device. I once knew a guy who performed an "unusual" excercise for the forarms which was very effective. He'd take the daily newspaper, spread a sheet of it on the dinning room table and use one hand at a time to "crunch" it up into a ball.
Abs & calves - not much in those for weight gain so I won't comment.
Oh, the amount of rest between sets is important. Here again, different folks get beter results with different amounts of time. And different excercises seem to respond better (for me) with diiferent amonts of time. The shortest rest period between sets I use is about 2-2.5 minutes. Others more like 4 minutes (when heavy on bench.squats & deadlifts). You'll have to see what works best for you.
If you wanna run, I prefer to do windsprints instead of running several miles. I've done both (10K's, triathlons etc), but feel windsprints may actually help build a little muscle (legs, calves abs etc), while long runs just slim me down.
Finally, I find it helpful not to focus on my weight or any measurements (other than waist size maybe). If you lift heavy weights, and focus on increasing the amount of weight you can do in excercises, the other stuff will come. No two ways about it.
I'm 5'11+ and 185lbs.
Koing
Elite Member <br> Super Moderator<br> Health and F
- Oct 11, 2000
- 16,843
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DUDE your 15! You will fill out when you get to 21 or so.
Keep doing what has been posted here.
My friend who is currently 17, has trained his ass off since he was 7 (Gymnast) has been thin until about 12months ago. He'd eat loads of crap but didn't put 'much' weight on. 12months ago he started to fill out a lot more. It takes TIME. He is insanely strong though.
Btw weigh yourself in the morning also. Weighing yourself at night is stepping on to the scales with a rack sack on
.Koing
Fern
Elite Member
- Sep 30, 2003
- 26,907
- 174
- 106
I disagree strongly. While it may not work for you, it's very effective for me, particularly when trying to go up in weight in heavier lift excercises (like bench or squat etc). I don't do it for stuff like arm curls.
Generally, I agree with many of Deeko's comments.
Fern
Elite Member
- Sep 30, 2003
- 26,907
- 174
- 106
Forget about the "wrist". There's not really much "muscle" there. It's tendon/cartlige stuff. Wrist curls are effective at building up forarm muscle though, as are grip-type excercisers.
Don't sweat a small wrist. It'll just make your forarms look bigger (again, even if an optical effect).
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