How do I get BIG (gain mass)?

[BUGZY]

I'm 5'9'' and I weigh 165 lbs. I'm very skinny and it's hard for me to put on weight. I just got a gym membership and I plan on going 3 days a week but I dont now what excercises to do to get bigger. Can anyone recommend any? Thanks.

 

[spatts]

Welcome to the board! Check out the links in the "training methods" sticky up top. Read over them, and see what interests you, and then start asking questions. Maybe we can steer you toward your goal.

 

[Liftbig]

compound movement. SQUATS, deadlifts, lunges. Bench press, Military, barbell rows etc. etc. etc. also to get big you need to EAT big. thats the biggest thing people miss, if you dont eat, you wont grow.

 

[jerkbox]

above all else


EAT!

 

[MULE1]

Eat your body weight in protein every day. Consume 6,000 - 8,000 a day . eat good quality red meat everyday. not burgers, lean steak. fuck fish and chicken chicken is ok for your last meal of the day. If it's in a can it's crap don't eat it. High quality complex carbs.

1 half gallon of chocolate milk every other day.

sex 3 times a day prior to meals this will build a tremendous appetite, remeber not to binge eat but graze lightly through ut the day...

LIFT HEAVY!!!!!!!!

DO IT MILITIA STYLE MY MAN

 

[The Red Dragon]

lol
Well just eat big, 500+ calories over maintenance cals.
Compound moves (practiced with extremely strict form): deadlift, squats, incline/flat bench press, barbell rows (upright or bent over), military press, pullups, dips. these will cause a hormonal shift favorable to growth. Protein, 1-1.5 g/lb of bodyweight, more if you want but if you exceed whatever you need, it becomes carbs. Stickies on the top of this board will set you up with a viable routine and demonstrations of the exercises.

 

[Deleted member 33117]

Yeah, I wouldn't go with 6000-8000 cals a day at 165. Try to get 4000 clean calories.

 

[pwr_machine]

Along with smart training and a good diet, learn to exercise patience. Size doesn't come overnight.

 

[slobberknocker]

Eat your body weight in protein every day. Consume 6,000 - 8,000 a day . eat good quality red meat everyday. not burgers, lean steak. fuck fish and chicken chicken is ok for your last meal of the day. If it's in a can it's crap don't eat it. High quality complex carbs.

1 half gallon of chocolate milk every other day.

sex 3 times a day prior to meals this will build a tremendous appetite, remeber not to binge eat but graze lightly through ut the day...

LIFT HEAVY!!!!!!!!

DO IT MILITIA STYLE MY MAN

Amen.

 

[louden_swain]

Actually, at 165lbs. . .you need around 3500 calories per day to put on extra weight.

 

[IJ26]

Just eat and train hard. Check out the sticky on the top of the page but those methods may be too advanced for a newbie. Stick with basic compound movements as others have suggested and please dont base your workout around bicep curls.

 

[BUGZY]

Thanks for the replies. Im starting with 3 muscle groups per work out day. The excercises I have are:

Chest:Bench, Incline, Decline
Shouldersumbell raises, Barbell Raises
Triceps: Closed Grip Bench Press, Dips
Biceps: Barbell, Dumbell curls
Back: Pulldowns, Seated Rows
Quads:Squats
Hamstring: Just machines
Calves: Standing, Sitting lifts

 

[Backlash]

Pretty good exercises. I would strongly recommend adding some sort of military or overhead press for shoulders though. Good luck man - stick around the board!

 

[FatRat]

Looks ok, but would strongly recommend following Spatt's advice and checking out the Training sticky. You could quite easily turn those very productive exercises into a mess if you don’t plan things out carefully. 5x5, DC or HST would be good places to start.

Also, maybe add some form of Deadlift, I think you will like the results from those.

 

[Lord_Suston]

Always do compound lifts. Hard and heavy with good form. this pays off and over time with good diet you will grow

 

[MrTrap]

Bugzy if you're new to lifting don't be splitting your body up and doing 3 lifts per bodypart. Also don't waste your time working that little shit (calves, isolation arm lifts) until you gain some weight. Just stick to squats, some kind of deadlift, pulldowns or pullups, rows, benches or dips, overhead presses, and abs. Like Spatts said, look at the Sticky on training methods. Something like the Old School program could work though you might want the board here to help you adapt it to you being new to this.

Traps

 

[pwr_machine]

Bugzy if you're new to lifting don't be splitting your body up and doing 3 lifts per bodypart. Also don't waste your time working that little shit (calves, isolation arm lifts) until you gain some weight. Just stick to squats, some kind of deadlift, pulldowns or pullups, rows, benches or dips, overhead presses, and abs. Like Spatts said, look at the Sticky on training methods. Something like the Old School program could work though you might want the board here to help you adapt it to you being new to this.

Traps

I see where you're headed, but I wouldn't advise neglecting calves. Those suckers are stubborn and I wish I had started training them years ago. For powerlifting purposes, I had no interest in developing calves. But now that I'm considering bodybuilding, my calves are waaaay behind.

 

[Jordaz]

Yep dont forget those calves! EAT EAT AND EAT