I'm already at a pretty decent height/weight for a high school d-back (6"0-6"1, 185 lbs) but I do want to put on another 5-10 pounds of muscle for the next season. My current program I use in the weight room has helped quite a bit with my strength but I'm not noticing much added weight. My routine is:

 

Day 1-

 

Bench 5x5

Alternating incline DB press 3x8-10

Superset 2 tricep exercises

Pushups on balance board.

 

Power cleans, light hang clean, jump squats.

Agiltiies.

 

Day 2-

 

Squat 5x5

Deadlift 3x6-10

Box squats 3x5

Bulgarian squat 3x8-10

 

3 random bicep/back exercises, most of the time involving weighted negative chin ups or chin ups.

Abs/core/balance.

 

Is there anything I should do to this to help me put on weight quicker?

Are you restricted to two days in the gym?

 

if you're not gaining weight, it's because you're not taking in the correct type/amount of calories.

 

also, are you just winging this? because bill starr's 5x5 is wonderful.

 

Also, mind throwing some numbers in here?

I'm in the weight room 4 times a week usually. I'm not really winging this, I've put it together over the course of a year or so based on what I've learned from a bunch of different sources.

 

What do you mean by numbers? Like max squat/bench/clean or the weight for those exercises?

Yes, maxes would be nice.

 

Also, it seems like if you are going to be in the gym four days, there isn't a need for you to do squat and deadlift on the same day.

 

And, for your own benefit, look up some different programs, like Bill starr's 5x5, West Side for skinny Btchs, ect.

 

I only say this ecause it is more comprehensive and gives you a 4-5 day, proven, training program that will show you some great results.

Bench- 200

Squat- 335

Clean- 180

 

When you say west side are you talking about Joe Defranco's program? I've been looking into that lately.

If you're not putting on weight, you aren't eating enough. How many calories do you get a day?

A eat a good amount, I've never really kept track of my calories though. I'd eat more I just don't want to put on extra body fat I don't want.

A eat a good amount, I've never really kept track of my calories though. I'd eat more I just don't want to put on extra body fat I don't want.

 

You're doing it wrong.

 

Go to livestrong.com

Sign up

Go under tools -> myplate

add all the food you ate today

 

Tell us how many calories it is, and what the split is between p/f/c

 

If you really want to meticulous and want really lean gains, eat 40% of your calories from protein, 40% from carbs, 20% from fat

 

You aren't going to put weight on if you don't eat enough. You'll put on muscle, you'll always put some fat on too. If you don't want it, just cut after you get a couple pounds over your goal

 

Also I'd suggest getting on a program made by someone more knowledgeable, I've got a bunch I can recommend that are really, really great

(mainly any of these http://forums.somethingawful.com/showthread.php?threadid=3250231)

high protein low carb moderate fat diet if you don't want to gain excess bodyfat

high protein low carb moderate fat diet if you don't want to gain excess bodyfat

This.

http://www.paleonu.com/

http://stronglifts.com/stronglifts-diet-muscle-gains-strength-building-fat-loss/

http://doubleyourgains.com/eat-this-and-get-healthier-in-just-10-days

http://paleodiet.com/definition.htm

http://robbwolf.com/

 

Low carb, high fat/protein is the healthier diet.

 

Also, an explanation of why grains are horrible.

 

The general gist of the article is that grains contain lectins, a type of protein. Lectins wreak havoc on your body.

If you want to gain weight, you have to eat and workout. High fat/protein diets will curb the excess bodyfat, and the protein will help build the muscle.

 

Remember... 3500 EXCESS calories makes ONE pound. Diet is a major factor in this.

 

Also, you should change up your routine every once and a while. Shocking your body is a good way to get results fast. You always want your body to ask you "WTF are you doing???" That way you don't get use to any workout, therefore you don't hit a plateau.

high protein low carb moderate fat diet if you don't want to gain excess bodyfat

This.

http://www.paleonu.com/

http://stronglifts.com/stronglifts-diet-muscle-gains-strength-building-fat-loss/

http://doubleyourgains.com/eat-this-and-get-healthier-in-just-10-days

http://paleodiet.com/definition.htm

http://robbwolf.com/

 

Low carb, high fat/protein is the healthier diet.

 

Also, an explanation of why grains are horrible.

The general gist of the article is that grains contain lectins, a type of protein. Lectins wreak havoc on your body.

 

When you say this, do you mean bread generally or just whole grain bread?

 

 

Also, you should change up your routine every once and a while. Shocking your body is a good way to get results fast. You always want your body to ask you "WTF are you doing???" That way you don't get use to any workout, therefore you don't hit a plateau.

 

 

Since you don't specify how often "once and a while" is, stay on a routine for more than 3 months. You can "shock" your body by doing more weight/reps. Or you can do simple stuff like switch from barbell -> dumb bell

high protein low carb moderate fat diet if you don't want to gain excess bodyfat

This.

http://www.paleonu.com/

http://stronglifts.com/stronglifts-diet-muscle-gains-strength-building-fat-loss/

http://doubleyourgains.com/eat-this-and-get-healthier-in-just-10-days

http://paleodiet.com/definition.htm

http://robbwolf.com/

 

Low carb, high fat/protein is the healthier diet.

 

Also, an explanation of why grains are horrible.

The general gist of the article is that grains contain lectins, a type of protein. Lectins wreak havoc on your body.

 

When you say this, do you mean bread generally or just whole grain bread?

 

I strongly suggest reading the article when you have the time, but yes, all breads.

 

The basis of a paleo diet is to essentially cut out any mordernised foods: Breads, cereals, sugars (Except for natural, such as honey and fruit), nuts. If it can't be hunted or gathered, it pretty much isn't allowed. Notice that I said gathered, not farmed. Wheat doesn't grow naturally in large fields, and you need a largue amount of wheat to make any wheat-based food. Also, another point is that meat is grass-fed versus grain-fed (grass fed has the "correct" omega fatty-acid ratio).

 

[spoiler=Getting Started on the PaNu diet]

1. Eliminate sugar (including fruit juices and sports drinks) and all foods that contain flour.

 

2. Start eating proper fats - Use healthy animal fats or coconut fat to substitute fat calories for carbohydrate calories that formerly came from sugar and flour. Drink whole cream or coconut milk.

 

3. Eliminate gluten grains. Limit grains like corn and rice, which are nutritionally poor.

 

4. Eliminate grain and seed derived oils (cooking oils) Cook with Ghee, butter, animal fats, or coconut oil.

 

5. Favor ruminants like beef, lamb and bison for your meat. Eat eggs and some fish.

 

6. Make sure you are Vitamin D replete. Get daily midday sun or consider supplementation.

 

7. 2 meals a day is best. Don't graze like a herbivore.

 

8. Adjust your 6s and 3s. Pastured (grass fed) dairy and grass fed beef or bison has a more optimal 6:3 ratio, more vitamins and CLA. A teaspoon or two of Carlson's fish oil (1-2 g DHA/EPA) daily is good compensatory supplementation if you eat grain-fed beef or no fish.

 

9. Proper exercise - emphasizing resistance and interval training over long aerobic sessions.

 

10. Most modern fruit is just a candy bar from a tree. Go easy on bags of sugar like apples. Stick with berries and avoid watermelon which is pure fructose. Eat in moderation.

 

11. Eliminate legumes

 

12. Eliminate all remaining dairy including cheese- (now you are "Orthodox paleolithic")

 

I'm pretty sure the amount of protein you would want a day is your body weight in grams. So if you are 185 pounds you should be trying to eat about 185 grams a day to pack on the weight. Buy some shakes (make with milk, not water), bars, and try and drink a lot more milk, should work pretty well for you.

I'm pretty sure the amount of protein you would want a day is your body weight in grams. So if you are 185 pounds you should be trying to eat about 185 grams a day to pack on the weight. Buy some shakes (make with milk, not water), bars, and try and drink a lot more milk, should work pretty well for you.

 

nope if you're trying to gain weight you should be eating at least 120% of your bodyweight. if you're just maintaining 100% is pretty good.

I'm pretty sure the amount of protein you would want a day is your body weight in grams. So if you are 185 pounds you should be trying to eat about 185 grams a day to pack on the weight. Buy some shakes (make with milk, not water), bars, and try and drink a lot more milk, should work pretty well for you.

 

nope if you're trying to gain weight you should be eating at least 120% of your bodyweight. if you're just maintaining 100% is pretty good.

Oh that was it, I was sure it was somewhere around there haha :)

I think your program is solid enough such that it's not the limiting factor. Weight at that level is purely a function of how much food you can be bothered to eat. Don't sweat the source of the calories too much. If you were to drink 4-8 pints of whole milk a day that would be an easy way to get extra calories in with good protein/fat ratios and contents.

As others have said, you need to increase your caloric intake.

 

Start eating more proteins and such, low-carb preferably. I don't think you'll put on excess fat much, if at all with that routine. 3500 calories in excess is another pound of weight, so focus on higher caloric intake. Eggs, Milk and such can help towards this. Peanuts are an especially good source for this.

Yeah I kinda forgot about this thread. I'm up to 200 now though and trying to maintain that, so I think I'm good.

By god, another thread raised from the dead!

Anywho, if you wanna gain muscle, then you need to plan it accordingly (ie: finding your mass/muscle ratio, then using that to slowly gain fat/muscle). Let's say you weigh 185lbs, but 18lbs of that is muscle. 185/18 is roughly 10, therefore 10 should be the amount of lbs in fat you should gain/turn into muscle to start.