So, I started lifting weights this year, and I've been doing it for about 1 hour every other day, and so far I have yet to gain a single pound. I am still 6 foot and 150 lbs. However the funny thing is that my strength is clearly going up, the amount of weight I can lift has gone up ~20% across the board, so clearly it is doing something. My question however is wtf is up with not putting on any weight (which is the real goal). I guess its likely due to the fact that I am on a meal plan and only get 2 meals a day, but at the same time I lift weight for 3 hours a week along with running/doing drills for ultimate frisbee 8 hours a week, so I am almsot certainlly not getting the calories needed to gain considerable weight. But at the same time IF that were true than why am I gaining strength, I didn't have any fat ot begin with , so its not like I could be trading in fat for muscle, does this just mean I am trading in my slow twitch muscles for fast twitch or what?
Lifting weights for a month - no weight added
- Thread starter BrownTown
- Start date
Well I think I already did the weight for reps. I am currently doing 5 sets of 6 reps for upper body (to gain weight), and 3 sets of 10 reps for legs (to balance strength and endurance). What should I change in order to improve?
Brainonska511
Lifer
- Dec 10, 2005
- 27,988
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I've been lifting myself (for about 3 weeks now (I try for every other day), plus about 6 weeks last October - November), but I don't really gain weight. It just turns from what little fat I have on me to muscle. Not that I don't mind, being thing and having a nice build from lifting.
But what I do:
3 sets for each muscle group (either with a machine or free weights) with 8-12 reps each. I was told during a weight lifting class I took last quarter to go for higher weight and less reps (8 or less) to build strength/muscle and go for lower weight, higher reps (12+) to build tone.
As for what you could do, just keep at it for another month. You don't always see change right away.
But what I do:
3 sets for each muscle group (either with a machine or free weights) with 8-12 reps each. I was told during a weight lifting class I took last quarter to go for higher weight and less reps (8 or less) to build strength/muscle and go for lower weight, higher reps (12+) to build tone.
As for what you could do, just keep at it for another month. You don't always see change right away.
i do 8, 6, 4, 2, 4. the best way to work out is to have a spotter. the reps you need help with are the ones that get you the best results. even 8 reps can be alot if mass is what you're interested in.
What do you mean putting on weight is the real goal? The real goal should be strength and appearance. Can't you look at yourself and see that you are becoming more muscular?
Well, you have to wonder how you are going to look more muscular if the size of your muscles isn't any bigger? I look at myself at it looks like I've gained muscles, but how do I know I'm not jsut flattering myself, the only objective measurement I have says that I haven't gained a pound of weight, so how much bigger could my muscles have really gotten given that before I started everyone always says I look too skinny (which is why I started), and now I am still the same weight.
depends on what you're after. If you really do just want to get strong and stay in shape, keep us what you're doing. However, if you want to build some size, it will take some dieting (as in eating more). The common stats I've heard is to try to get an gram of protein per pound of body weight. 150 grams of protein is a ton, so good luck (although not to bad if you use protein shakes). The other thing is if you want to put on weight, you might need to stop running. Just lift until you've hit your ideal weight, then you can start running again. Most people who have trouble gaining weight find it to be completely impossible if getting a lot of cardiovascular exercise, regardless of the amount of eating and lifting they do. If you're on a meal plan, you might want to get some whey protein shakes to boost your calorie/protein intake. I'm similar to you I think, 6', 150 pounds, and can't gain weight to save my life. Before I got married, I did what I mentioned above, and put on 15 pounds in about 4 months. Unfortunately, I just don't have the time to eat that much anymore, nor lift that regularly, so I've lost all the weight I gained and am back down to 150 lbs. Anyways, there's my 2 cents. But the eating is the big thing. If you want to build, your body needs material to build with.
arnold and most pro bodybuilders say you are doing VERY well if you can gain 5-10 lb a year in muscles, so don't worry yet 
eits
Lifer
wow, man... 6'0" at a buck 50? you might want to look into some calorie smoothies to put some weight on you.
check out smoothie king... SO damn good.
check out smoothie king... SO damn good.
hzl eyed grl
Super Moderator<br>Elite Member
- Dec 28, 1999
- 13,107
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eits
Lifer
If you are serious about this, then you need to start tracking exactly what you eat each day and approach this in a semi-methodical fashion. You said yourself you probably weren't eating enough. If you haven't gained a pound in that timeframe, then that is exactly the problem. Here is what I would recommend:
1. get an idea for your BMR here - make sure to follow the link on that page entitled "Daily Calorie Needs" to get your actual total.
2. Track everything you eat on Fitday - many people who complain about not being able to gain weight think they are eating a ton, then when they put it into this calculator find that it only adds up to 1900 calories or so. I know people who have to consume 7k+ calories per day to gain. Your running is also working against you here, as others have noted.
3. Track your weight first thing each morning, and start eating the number of calories recommended to you by the calculator in step 1. I recommend 40% carbs, 40% protein, and 20% fat as a good starting point. If after the end of the first week you have not gained a pound, add 200 calories to your daily total and eat that amount the next week. If after that week you still have not gained a pound, add another 200 calories to your daily total the next week. Repeat this until you are gaining about a pound a week.
If you have more questions feel free to post or PM me, or see the link in my sig. I have typed this stuff out wayyy too many times. Really we need a sticky in this form for YAWTs - all of this info. has been posted a million times on here if people would just search. Unfortunately there is a lot of BS info. posted in these threads as well, which can make finding the good information difficult.
1. get an idea for your BMR here - make sure to follow the link on that page entitled "Daily Calorie Needs" to get your actual total.
2. Track everything you eat on Fitday - many people who complain about not being able to gain weight think they are eating a ton, then when they put it into this calculator find that it only adds up to 1900 calories or so. I know people who have to consume 7k+ calories per day to gain. Your running is also working against you here, as others have noted.
3. Track your weight first thing each morning, and start eating the number of calories recommended to you by the calculator in step 1. I recommend 40% carbs, 40% protein, and 20% fat as a good starting point. If after the end of the first week you have not gained a pound, add 200 calories to your daily total and eat that amount the next week. If after that week you still have not gained a pound, add another 200 calories to your daily total the next week. Repeat this until you are gaining about a pound a week.
If you have more questions feel free to post or PM me, or see the link in my sig. I have typed this stuff out wayyy too many times. Really we need a sticky in this form for YAWTs - all of this info. has been posted a million times on here if people would just search. Unfortunately there is a lot of BS info. posted in these threads as well, which can make finding the good information difficult.
hzl eyed grl
Super Moderator<br>Elite Member
- Dec 28, 1999
- 13,107
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I didn't know amused did weights. I might talk to Koing myself in a bit since I just joined a gym. I want to tone, but I don't really want or need to lose weight. I also need a "build-a-butt" plan! lol
Keep in mind toning in reality is losing weight. Less fat covering you muscles the more "toned" you look.
Siddhartha
Lifer
- Oct 17, 1999
- 12,505
- 3
- 81
One month is not long enough time to judge this sort of thing. Doing more work and not eating more will lead to weight lost.
I recommend that you eat when you are hungry. Eat balanced meals that contain all the food groups and drink lots of water.
I recommend that you eat when you are hungry. Eat balanced meals that contain all the food groups and drink lots of water.
I've actually heard this as well, from a master's level exercise physiologist at UGA, although I think the numbers used were maybe ~6 reps for strength, ~8 for hypertrophy, and ~12 for endurance and toning; anything above that was said to be counterproductive. I'm pretty sure he gave ranges rather than exact numbers, but what's listed is what I remember.
Edit: I should note that even using these guidelines, most of the benefit you might see from working out is handled via diet rather than in your time at the gym.
hzl eyed grl
Super Moderator<br>Elite Member
- Dec 28, 1999
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True, but what I guess I mean is that I'm not starting a workout regimen solely for weightloss. I know I'll trim up and that's fine. But won't I gain some weight back, possibly, with more muscle?
yeah you will gain some weight if you pack on some muscle but this is good. Ditch the scale on go by the way you look and how your clothing fits.
hzl eyed grl
Super Moderator<br>Elite Member
- Dec 28, 1999
- 13,107
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No No No....lol I'm not put off by gaining weight.
The only real time I get weighed is at the doc's office unless I feel a significant change in how my clothes feel. I'd rather drop some of the excess fat, gain muscle, and a few pounds to look toned. :thumbsup:just double what you eat man...also when you work out make sure you have a routine working out certain muscle groups each day and what not
the main key is eating
the main key is eating
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