Weight gaining advices :))

[durotanxx]

Hi guys, i have a question. I want to gain weight iam around 65kg , 175cm height. Can you give me a training program and meal advices? Can i combine squats with different exercises i mean squats and bench press for example.
Thanks

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[stevesmi]

did you read the stickies on weight training programs?

i would go with 5X5 since you are a skinny newb

 

[durotanxx]

I saw it but i want to train everyday except the weekends, should i replace them or should i stick to them?

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[SteveMobsterG]

At 65kg training every day = bad idea. Try every other day and inc weekends

 

[durotanxx]

Thank you for the advice

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[durotanxx]

Once a guy told me that i can get bigger only with 3 exercises. Bench press, squat and deadlifts is it true?


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[SteveMobsterG]

Once a guy told me that i can get bigger only with 3 exercises. Bench press, squat and deadlifts is it true?


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I'm big fan of Stuart McRobert and his Hardgainer magazine, books etc. I saw a LOT of discussion among both readers and writers on the least you can do. Truth is a few can't handle any volume. Equally, a few can handle a lot. Most are in the middle. If you trained super hard on 3, 4 or even 5 exercises, ate well and rested well your first few years worth of gains will be great. But once you got past that and some shape came you might want to actually sculpt a little more.

Examples of brief w/outs inc dips and chins for upper body only. I, myself, do fewer than most. For shoulders - I press. Arms are hammer curls and tricep pressdowns. I do more for my grip as I compete in it.

 

[durotanxx]

This is my amateur program lol.
Should i include chest, legs, back exercises in 1 day? 2 kind of exercises for all of them ? And 1 exercise for the smaller muscle groups?
Which one is better [emoji23] give me advices

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[SteveMobsterG]

No. Stay as you are with those 6 for six months. But work them hard as you can. The reevaluate after that time.

My leg workouts are: leg press, power squat machine, seated leg curls and leg extension. I then do wrist roller work. But that's once a week and it's damned hard. I'm doing two hand pinch work right now (between posts) and that's ALL I'm doing this evening. One exercise.

 

[durotanxx]

I read that i should train every muscle group in my body since iam a begginer (monday, wednesday, friday) . And when i get some experenice then i should train single muscle groups. That was written in a Bulgarian site, thats where im from.
What do you think? [emoji848]

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