Hello friends, I need advice and opinions on this directly on the topic. I am 18 years old and I am 60 kilograms, tall 1. 78 .. I want to gain weight, not even much if I have to be honest .. I started going to the gym three times a week hoping to gain muscle mass before each workout I weigh myself on a scale and then fall asleep whether I make progress or not. I bought a gainer on scitec nutrition 2250g, I don't know if it will have an effect, I've been drinking it for a week, I've gained a kilogram but ... Opinions on the Internet are very different about these gainers, but I decided to give it a try. I started eating better, forcing myself to eat and keeping track of my calories as much as possible, we'll see what happens. Along with these things I train three times a week, Tuesday - chest and arms, Wednesday - back and abdomen, Friday - shoulder and arms. On Saturdays and Sundays, if I go, I mainly do my legs, I don't emphasize them because I trained football, maybe it's a mistake to write about this in this forum. My question is am I on the right track, should I change something and if so what? I accept recommendations, advice, basically everything. I really need to gain weight, I don't like it that way, my girlfriend is my motivation and it is very important to tighten my body. I don't know how true it is, but I think I also have a fast metabolism, which may be the reason why I don't get up from eating. The reason I think so is that I sometimes cram a lot and don't upload, and my friends upload without a problem. Thank you for reading the topic, I will also be grateful if you leave an opinion on the issue, a recommendation, something about training even. I forgot to mention that I do not have the opportunity to hire an instructor. I need some regime, something to follow .. I had started training with the same goal before, but because I didn't see an effect, I gave up ... Which was stupid of me because I have to wait for an effect. I haven't moved my weight in 2 years and it's very, very important for me to gain weight this time :)
Answers 6
Change the workout on the first day chest-biceps, second day back-triceps, third day legs shoulder. Belly does at the end of each workout. You do 3 exercises per muscle group 4 sets of 8 repetitions, only on the abdomen 2 exercises in 3 sets. If you eat 5 times a day and you will gain weight in no time.
Be young, though weak as a figure, be sensible as a person, make the right decisions for your future. On the clothes they receive, on the mind they send. I had the same problem as you years ago, it turned out that I was liked because of myself as a character, not because of my body. I'm fat now, muscular, and so on ... I'm getting old. Youth and reason are your greatest wealth. Train yourself, everything will fall into place over time.
Thank you really valuable advice though only two .. :)
Absolutely everything in the gym is very slow. You have to be patient and serious for months to see change. Train hard for a year and do not constantly weigh yourself on the scales, nor look constantly in the mirror. And not only the scales show if your physique has improved!
Train more times a week, and if for one reason or another this is not possible, then your only chance for any progress is full body training (that is, you train your whole body in one workout). Gainers, and in general all supplements (except protein powder and creatine monohydrate) are wind money and you will easily understand this if you bother to read on the back of the gainer label its ingredients. Eat more, and if you can't do more, then eat more caloric foods to be in excess calories. Or to put it even more simply - in order not to have to cram and feel dissatisfied with the food, then eat more foods rich in fat, because 1 gram of fat has 9 calories, and 1 gram of protein and carbohydrates have more 4, so the difference is more than 2 times in favor of fat. I advise you not so much to ask on the forums what to do, but rather to indulge in watching videos on YouTube (if you do not know English you can try the videos of Nikola Tomov and Stanislav Chakarov, which are quite good and informative). Also, something like "lights", if I may say so in the fitness industry are Lane Norton, Martin Berkhan, Dr. Eric Helms, so if you understand English from their articles and videos you can also learn a lot, or from the channel on Athlean-X on YouTube. In general, there is as much information as you want for FREE, both in the reading version and in the viewing version, so it is up to you whether and what results you will achieve in the hall, but there are definitely no impossible things. Usheh! but rather to indulge in watching videos on YouTube (if you do not know English you can try the videos of Nikola Tomov and Stanislav Chakarov, which are quite good and informative). Also, something like "lights", if I may say so in the fitness industry are Lane Norton, Martin Berkhan, Dr. Eric Helms, so if you understand English from their articles and videos you can also learn a lot, or from the channel on Athlean-X on YouTube. In general, there is as much information as it is FREE, both in the reading version and in the viewing version, so it is up to you whether and what results you will achieve in the hall, but there are definitely no impossible things. Usheh! but rather to indulge in watching videos on YouTube (if you do not know English you can try the videos of Nikola Tomov and Stanislav Chakarov, which are quite good and informative). Also, something like "lights", if I may say so in the fitness industry are Lane Norton, Martin Berkhan, Dr. Eric Helms, so if you understand English from their articles and videos you can also learn a lot, or from the channel on Athlean-X on YouTube. In general, there is as much information as it is FREE, both in the reading version and in the viewing version, so it is up to you whether and what results you will achieve in the hall, but there are definitely no impossible things. Usheh! Martin Berkhan, Dr. Eric Helms, so if you understand English from their articles and videos, you can also learn a lot, or from the Athlean-X YouTube channel. In general, there is as much information as it is FREE, both in the reading version and in the viewing version, so it is up to you whether and what results you will achieve in the hall, but there are definitely no impossible things. Usheh! Martin Berkhan, Dr. Eric Helms, so if you understand English from their articles and videos, you can also learn a lot, or from the Athlean-X YouTube channel. In general, there is as much information as it is FREE, both in the reading version and in the viewing version, so it is up to you whether and what results you will achieve in the hall, but there are definitely no impossible things. Usheh!
Young man, read me very carefully now. First, to gain weight and muscle mass, you need to train and be in excess calories, ie to be above the calories you need to maintain weight. Look, read about calorie calculators and estimate yourself on top of about 300 calories. If you don't upload, you eat even more. Protein should be at least 1.6 grams per kilogram of body weight. As long as you do not have kidney problems, emphasize meat, eggs, dairy, beans, lentils, and the latter two also contain carbohydrates. Brown rice boiled potatoes, etc. etc. Eat every three hours. Don't drink junk, give your money for real food. And by meat do not mean meatballs and sausages, but legs, pork chops, etc. in this regard. And now for the training. Fuck this nonsense with split muscle groups to train once a week and a lot of isolation exercises. And so you will have some progress, but it will be smaller and shorter. If you do not take chemistry, you should train muscle groups more often, with heavy basic exercises, in 4-5 sets of max 6 repetitions. Somewhere, for example, the thrust in a pyramid to 1-2 heavy series. You strive for strength progression and leave one repetition in advance, ie in strength training you do not give up. Don't watch anabolic cattle train. First day - squats, lying down, rowing with a barbell and one or two series for biceps and triceps. Third day - deadlift, shoulder press with lever straight, dialing in the approach. And again something in 1-2 series for hands. If you can't pull up, pull the upper pulley in a repetition in more repetitions. If you can and do more pieces, put on a weight belt so that the pieces are no more than 5-6. Include at leg and 2-3 series of buckets. And you just spin the two workouts on day two, without thinking it. To begin with, learn the correct execution of the exercises. Make 2-3 warm-up series and then 3x5 for example with equal weight. Approximately lay down: 5x50 kg., 5x60 kg., 5x70 kg. and put the working weight of 80 kg. and do 3 sets of 5 reps. This is how beginners and natural athletes should train. 3 days a week or 4 if you feel well. Mon, Wednesday, Friday or Sunday or even Monday ... abe on day two. You spin the workouts and that's it. Friday or Sunday or even Monday again ... abe on day two. You spin the workouts and that's it. Friday or Sunday or even Monday ... abe on day two. You spin the workouts and that's it.