Posted by CaranoGirl
Hey I am trying to gain weight and needed some advice on how to go about it. Im 6' 3" and 155, I have been working out on and off for about 7 years now and each time I get serious about working out I do it for about 4 or 5 months and I get no results. I get stronger and more defined but I dont get bigger and that is ultimetly what I am looking for. I use to take a protein shake with oatmeal, peanut butter, milk, banana, and 100% whey protein every morning for breakfast then eat chicken, tuna or turkey sandwhich for lunch and a healthy dinner. Then I would go to the gym for an hour and 20 min and take a protein shake after. In the past year I have replaced going to the gym for jiu jitsu and am still the same size. anyways I am starting back up one more time and I just need some advice on what supplements to take, workouts, nutrition etc... thanks
Keep eating lots, I advise you not to take anything other than protein (don't take creatine and that stuff)
Working out routines --> Focus on COMPOUND lifts. Lifts that use many muscles.
Bench presses, Leg presses, Squats, DEADLIFTS <-- Important, but keep good form please. Eat lots.
Do heavy enough weights so you start muscle failure at around 8-10 Reps.
Do eccentric contractions to gain mass and strength (google eccentric contraction do some research).
I advise you not to do lots of cardio when you try to gain weight.
Once you've gained that weight, work on your cardio and explosiveness.