Please Scroll Down to See Forums Below I am trying to gain muscle and weight. I work out 6 days a week. Mon, Wed, & Fri. I do arms and chest. Tue, Thur, & Sat. I do legs and back. I do three sets of 15 reps at about 60 pounds. I weigh 113 pounds. Is this a good work out scheduale? In the past 2 months I have gained about 8 pounds. How much should I be gaining to know that I am doing it right? I am already wotking on my diet so I just need to know about the workout.
Working Out
- Thread starter EricMost
- Start date
edgecrusher
New member
Most people I work w/ who need to gain weight and size, only work 3x a week. This way you can train your heavy compound movements, and the body is givn plenty of time to rest and grow. HEre is a sample schedule.
Day 1 chest, shoulders, tris
Day2 legs
day3 Back and bis
Include lifts like squats, deads, benches, and overhead presses, and you will see improvement.
Day 1 chest, shoulders, tris
Day2 legs
day3 Back and bis
Include lifts like squats, deads, benches, and overhead presses, and you will see improvement.
MonStar1023
New member
Whatsup bro? I would first of all suggest lowering the # of days that you train. Most naturals cant get by with anymore then 4 days a week, 5 tops usually. This is a general assumption I am making but a pretty safe one. I would train 4 days a week, 2 days on, 1 off, 2 days on, 2 off..
I would recommend training with reps around 8-10 and maybe 2-4 sets per exercise sticking to BASIC compound movements. Squats, heavy deadlifts, bentover rows, flat bench presses, dips, push presses, hang cleans, barbell curls, lying ez-bar ext., should all make up the bulk of your routine.
Your diet is a big part in getting bigger. Pound the weights, then pound the plates. I would also suggest writing down EVERY single thing you eat for a week straight and making sure that you calories are around 18-22 x your bodyweight which in your case is 2000-2500 calories per day. I would suggest around 115-130g of protein everyday, around 300-350g of carbs, and maybe 50g of healthy unsaturated fat. This is all based on your bodyweight for gaining mass (muscle). I would suggest adding 500 calories per week in carbs and protein if you arent gaining with this much food per day. Good luck bro keep asking Qs.
I would recommend training with reps around 8-10 and maybe 2-4 sets per exercise sticking to BASIC compound movements. Squats, heavy deadlifts, bentover rows, flat bench presses, dips, push presses, hang cleans, barbell curls, lying ez-bar ext., should all make up the bulk of your routine.
Your diet is a big part in getting bigger. Pound the weights, then pound the plates. I would also suggest writing down EVERY single thing you eat for a week straight and making sure that you calories are around 18-22 x your bodyweight which in your case is 2000-2500 calories per day. I would suggest around 115-130g of protein everyday, around 300-350g of carbs, and maybe 50g of healthy unsaturated fat. This is all based on your bodyweight for gaining mass (muscle). I would suggest adding 500 calories per week in carbs and protein if you arent gaining with this much food per day. Good luck bro keep asking Qs.
