weight gain help please

[trav]

im 21 5'10. i was 130 now 145lb. I train 5 days/week, different muscle each day.

I have been trying to gain more weight but it just won't maintain. I want to build my upper body but the weights I can bench and lift are stuck at one level.

flies 150lb
dumbells 30lb

What can i do to up my body mass and weight i lift?

 

[CaptainNapalm]

Instead of trying to train each muscle once per week try a different workout which involves mainly compound exercises and a split that allows you to train each major muscle group twice weekly. You can even do a full body workout, 3 days a week, using compound lifts only. Focus on the following exercises: squats, deadlifts, bench press, dips, barbell rows, chin-ups, pull-ups, shoulder press. Do these exercises in the 6-12 rep range. Avoid too much isolation when trying to gain weight. You must rest more also. Try to rest at least one day for every day in the gym so that your body has a chance to grow. Eat more calories (quality calories) than your body burns daily. Ensure you're taking 1.5g of protein for each pound of bodyweight. In your case try to consume 200g of protein daily. If you can't do that try a weigh protein supplement. Eat often and get good sleep at night. Do some research, come up with a training plan and a diet plan, post it and people will give you some feedback.

 

[jmorrison]

If your training is solid, your diet is most likely the culprit for stalling out. Follow Napalms advice, up your protein, and eat.

 

[Phineas]

flies 150lb
dumbells 30lb

What does this mean? You chest fly 150 lbs????? I'm confused.

 

[Gazhole]

Eat more. Thats the ONLY way you will ever get any bigger.

 

[Phineas]

Eat more. Thats the ONLY way you will ever get any bigger.

Bullshit. Jay Cutler is a Veegan, and eats 300 calories a day. He got big from cheat curling to failure while his spotter helped him dish out more reps.

What the hell is this with food???

 

[CaptainNapalm]

bullshit. Jay cutler is a veegan, and eats 300 calories a day. He got big from cheat curling to failure while his spotter helped him dish out more reps.

What the hell is this with food???

lol