Gym, Exercise & Weight Gainers

Get married. You'll gain weight in no time.

Lucky bastard.

Forgive my ignorance- but why would you want to put on weight?

My friends with high metabolisms who put on weight had a lot of luck with eating huge meals all the time, particularly one huge meal close to bed. As someone who is very skinny, but has a slow metabolism, it looked practically like gorging from my perspective.

Don't do it. It's as simple as that. I had a friend who was in the same boat as you: He tried several different weight gainers and all it did was give him a little Madonna pot belly on a stick thin frame. You'll just look ridiculous.

What do you do at the gym? What kind of exercises? What machines? I may be able to help you from that side of things.

Edit to Add: Where's Diva? Isn't she, like, a trainer or something?

I use protein powders, creatine and glutamine powders. I drink lots of water and also take ISS Super Vitamin Pak.

For protein powders I use Optimum Nutrition's stuff. Good quality and good price. Plus they actually taste pretty good. I use Bio-X timed released protein for when I goto bed so my body gets protein while I'm sleeping.

Glutamine I use after a workout. I mix it in with a protein drink. It's helped quite a lot in my recovery (especially all the running I do).

As for creatine... well I use a new kind called: Purple-K. I just started taking it so I can't really comment on it right now. However it's easy to take since it's in pill form plus I don't feel the bloating or any other side effects that I have with other creatines. I tried BSN's N.O. Xplode twice and had bad experiences with it both times. I'd stay away from it and unless you have a strict no caffeine diet and you're hitting the gym hardcore.

Purple K also helps to neutralize the lactic acid build up when lifting weights. So, theoretically, you could do another set or more reps. I guess thats the point but I just stick to my normal routine. I'm not a professional body builder.

I have the EAS Myoplex meal replacement things. I mainly just have one of those before I goto the gym as something quick to eat.

I've also dropped bad sugar from my diet. Like candy, chocolate and soda/pop.

I've noticed an increase my energy and my body fact % has dropped and my muscle gain has increased. I'm due for another fitness test soon at the gym so I'll see what kind of gains or losses I've gotten. I had food poisoning back in April which fucked me up. I lost about 10 pounds because of that. It's easy to gain fat and hard to lose it. It's hard to gain muscle but easy to lose it.

But really, depending on how serious you are, you can do with out the glutamine and creatine. Just have some protein shakes three time a day in between meals and drink lots of water plus hit the gym 4 days a week and you should be alright. I was a skinny kid so I need help all the help I can get by using these things.

Prices suck but for these supplements but I'm so happy I found Sports Nutrition Depot here in Canada. GNC is horrible I would recommend NOT shopping there. Their staff are morons and they try and upsell you to buy their GNC products so they can get a commision off of it. Plus everything is jacked up in price. There's another supplement store in my area that does the same thing. Jacks the price up. SND doesn't.

So shop around and see what's cheaper and where. If you need to order online. Or, again depending on how serious you are you can always just goto Wal-Mart and buy basic protein powder and just use that stuff. It's nothing special and will be missing some things but it'll work.

But most important... CARDIO! Don't ever neglect cardio. I've made that mistake and man did that fat come back fast.

ETA: Don't bother with weight gainers. You're not a pro body builder so don't worry about those. Like I said, protein powder. Protein helps to repair and build muscle so really, if you don't like guzzling it all down three to four times a day, just have a shake post-workout. If you're trying to gain they say it's a gram of protein for every pound you weigh. So if you weigh 180 you'd want like 200+ grams of protein a day to build and grow.

I have a fast metabolism as well which is why it's hard for me to gain. I can eat almost anything and not pay for it like most people would. But still... when trying to build a body it really does suck ass.

I ride my bike about 13 miles each morning and hit the gym for at least an hour a couple times a week and I can't seem to loose any weight (maybe it's all the beer).
I tell you what, donde, you're welcome to some of my extra fat.

Alls I can say is be proud of that high metabolism you lucky son of a bitch

You're not going to gain mass with those exercises, you're just going to make yourself even more lean. If you really want to gain weight in this (and frankly, I think that's a stupid idea and you should just train to your body type, not try to develop a different one), you need to start using free weights. Start low, but build up to doing heavy sets of 4-5 reps rather than drawn out sets with light weights.

Also, you're just doing back and biceps exercises. You need to add more chest and triceps lifts.

I'd like to be more lean.

(Writes some of that shit down)

Quiet! I want to see what he looks like when he's done.

This is my routine:

Monday

4x10 Bench Press
4x10 Pec Flyes (free weight or cable machines depending on whats available)
4x10 Tricep Extensions
4x10 Shoulder Press
4x10 Shrugs
4x10 Dips

Tuesday

4x10 Bent over Row
4x10 Lateral PullDown
4x10 Can't remember the name but's pretty wicked
4x10 Bicep curl
Superset forearm curls

Wednesday

off

Thursday

Legs, more for tone since my legs are already fine.

Friday

4x10 Bench Press
4x10 Chest Fly
4x10 Tricep Extension
4x10 Bent Over Row
4x10 Lat. Pull Down
4x10 Bicep curl
superset forearm curl

Plus shitload of cardio almost everyday and ab work/stretches.

I mix these up. In other words on Monday I'd do a chest exercise, then tricep exercise then shoulder exercise. Rather then three chest exerises in a row. I tend to change my routine every three to four months so this one will be gone soon. Plus at the end of every two months I do a 5x5 routine. Where I increase the weight to where I can only do 5 reps. And I switch to a three day workout when doing this do overall body. It's nice a shock to the system so the body doesnt get bored of what I'm doing to it.

Goddamn, I feel so lazy compared to that.

I am a trainer and I say stay away from weight gainers (or any powders, shakes, pills). You can do everything naturally.

Honestly, the only thing you have to know is that 1 lb = 3500 calories. That means to gain weight, up your caloric intake. Eat bigger portions, but not worse foods. You still need to get your daily dose of fruits, veggies, dairy, etc. Also, muscles need protein so if that's your goal, up your protein intake via meats (watch the fat) or beans.

A few comments:

-- 300 crunches is too much. No one needs that much work on their abs, and honestly most people aren't even working their abs because they do crunches incorrectly. Further, 300 of anything burns a lot of calories. If you're trying to gain weight, this is counterproductive. 3 sets of 20-30 reps is fine.

-- You should do either 20-30 minutes on bike OR treadmill. Again, if you are trying to gain weight, burning calories via multiple cardio exercises doesn't help. That said, you do need some cardio and 20-30 minutes is a good amount of time per workout. You could also skip the cardio machines and do your weight training in a circuit (going from one exercise to the next with no breaks). This raises the heart rate and for most is enough of cardio workout.

-- You don't need 5 sets of lower back exercises, particularly when your doing 3 for everything else. Balance is key and this will either make your lower back much stronger than the rest of your body or weaker due to overuse. 3 sets should be fine. Also, what about the upper back (maybe that's what you mean by chest pulls), chest and tricep exercises?

-- DO NOT do pull downs behind your head. It's dangerous and can cause serious neck injuries. Besides, there will never be a time in your life where you'll be lifting heavy objects behind you.

-- Lastly, I don't see any lower body exercises. Again, for optimal performance you should work all muscle groups equally. I would suggest 3 sets each of calf raises, leg press (works quadriceps), and leg curls (works hamstrings).

Good luck. Just stick with it and you'll do fine.

Free weight exercises are definitely better than stationary ones, but not having seen donde's ability level I don't like to suggest exercises that can really injure someone if done improperly.

donde, have you done your free personal training session yet? Most gyms give you at least one free one when you sign up. It may be worth it just to get their advice and then do the routines on your own.

What's the verdict on Body For Life? I did it a few years back and got in pretty good shape, but I didn't stick with it because of a bicycle injury. I was going to start it up again next week, but things like "You don't need to stretch" kind of worry me. Plus, I'd rather just tone up the mass I have now rather than gunning for a He-Man physique.

I prefer the eliptical machine over the tredamill myself. I wonder what other people's opinions are of the thing?

I totally agree with everything Diva wrote but I take an exception to this:

with someone, like me, who has a fast metabolism eating three big meals doesn't cut it. I like to try and spread my meals out by eating 5 - 6 smaller portioned meals. I've been doing this for awhile and I feel great. Before I would always get hungry and have to wait until the next meal. Basically it's three big meals broken down into six and spread out over the day. 7am, 11am, 1pm, 4pm, 7pm, 10pm. Something like that, though thats not how my plan works. Or whatever fits into your schedule. It can be something as little as a bottle of water, an apple and some yogurt around 11am. Whatever.

But, like I said, you can't go wrong with what Diva said especially if you watch what you eat do your weights and cardio and stick to it. You'll see results in a few weeks.

I'm not suggesting three big meals is better than 5-6 smaller ones. donde should do whatever is best for his schedule. The key rule of thumb is that to gain weight you need to consume more calories -- whether its at one time or spread out throughout the day.

Personally, I prefer the treadmill, though I've only tried an elliptical machine once or twice.

But, right now, I'm very pro-yoga. It has helped a lot with some long-standing (and very minor) muscle injuries I have. I've slimmed down and built up more muscle doing yoga 3-5 times a week than I ever did on that damn treadmill. I think everyone who knows me is getting sick of being made to feel my bicep.

My problem with the treadmill is that it's boring as hell. I'm not testing to be an astronaut, so I just won't do it. I'd rather walk outside.

Martial arts and Yoga (I'm married) are the way to go, with some jump rope and the standards (push-ups, set-ups, etc...).

Donde, dude I'm in pretty much the same boat as you are. My metabolism is ridiculously fast (in my non-gymming state, I weigh about 55kilos - or 122 pounds) and I used to struggle greatly to not appear like some sort of stick insect. And for this body-type, gaining weight is a full-time mission. Meaning, that even once you get it on, you will always struggle to keep it on.

Anyway, I started Body For Life a couple of years back but there was no way I could keep it up - 6 meals a day and no booze was not my idea of a life. So I found a system that works for me. It's 3 good-sized meals a day and 2 EAS protein shakes in between. I can't recommend them highly enough (unless you actually have the time/will to eat 5 full meals a day). Doing that, I went up from 122 pounds to about 145 pounds (decent for my height) in around 3 months. Thing is, and I can't stress this enough, once you start, skipping even one meal could set you back a week. So discipline is paramount. Don't do creatine. It does work, there's no doubt about that, but the creatinine level in my blood is now permanently elevated - most probably due to creatine use.

As far as gym goes, I try to do it 5 times a week. Free-weights every single day - divided into chest and shoulders, biceps and triceps, back and legs. I work out stomach every day. Also, and this probly isn't the best way to go about it, I hardly ever do cardio work since it makes me lose weight.

In other words, gaining weight is just as much of a bitch as losing weight is. But I guess you already know that.

There's no science to weight gain.

http://chud.com/forums/showthread.php?t=88732

Be warned that by using these free sessions you are ensuring a personal trainer hounding you every time you come in the gym to join a program of training sessions. It's like a jehovah's witness following you around while you work out.

Just don't be stupid. Don't go high weight until you feel comfortable and read up on proper form on the internet. You've worked out enough at this point where your body can slide into free weights as long as you ease into it.

I spent most of my adult weighing about 135-140. At 27 I started eating A LOT and working out 3-4 times per week, and within 3 years was steady at around 180. At 30 my metabolism changed quite a bit, and I now (at 35) need to watch what I eat, but I still work to stay between 180 and 185.

Here's my advice:
1) Eat carbs: Weight gainer has lots of carbs and protein, and is good as a before-bed snack, but try to eat real food most of the day (4-5 times per day -- and lots of protein). I used to make a crapload of spaghetti every few days, strain it, put it in lots of small baggies, refrigerate it, then throw a baggies-worth into boiling water to heat it up before eating (this is how many restaurants make spaghetti, by the way -- make lots at once, then refrigerate it until needed).
There's lots of tricks like this to making sure you're eating enough without breaking the bank and without cooking 24/7. You can also make LOTS of chicken breast at a time, put it in little tupperware containers, and freeze them. Thaw out and eat as needed. I still do this every week.

2) Take creatine: It will make you stronger very quickly, and mass will follow. Don't go for the expensive stuff -- it's all the same. I know some here have said that you don't need it, and you should just go natural, but some people just cannot grow muscle without it -- I'm one of them. Drink lots of water, though, since it can cause muscle cramps if you don't drink enough.

3) Lift heavy. If you can do 10 of something, you're lifting too light. This is fine for the first few months -- it's important to get your body (esp. your joints) used to doing the work. After a few months, if you can do more than 7 or 8 reps, you need to increase the weight. Also, the abs are just like any other muscle group. 300 crumches is WAY counter-productive. You should be working your abs just like any other muscle group (heavy weight, low reps).

4) Split your workouts. One day per week for chest/back. One day for arms/shoulders. One day for legs. Arnold used to advocate doing abs and calves every day, but that's up to you.

5) Do compound exercises. You're doing good exercises now -- keep it up. Lots of people start out doing isolation exercises, like isolation curls. Don't do this.

6) Cardio is nice, but you don't need it for what you want. It's good for you, though, so why not?

7) It's not possible to gain muscle without also putting on some fat. Ever see a bodybuilder in the off-season? They get fat, which makes it easier to build muscle. Don't try to stay really lean, or you'll never get bigger.

8) Work out your legs. Newbies always go for lots and lots of upper body, and ignore their legs. You'll get bigger way faster if you work your legs as much as your upper body. At least do squats.

9) Hit every muscle group from 2 angles. Do tricep extensions, followed by dips. Do chest press, followed by flys. Ditto for all other muscle groups.

10) Don't live in the gym. Too often, guys will spend hours in the gym (I did this) -- it's dumb. You can get a great workout in less than 45 minutes. More than an hour (not including cardio) and you're working too much.

11) No resting in the gym unless you really need it. This works for me, but not for everybody. I don't rest between sets; I just do a set of something else (supersets, in other words). For example, I do a set of curls, then go straight to a set of tricep extensions, then straight to a set of abs, then back to curls -- no breaks. 3 sets of each, then move on to another 3 exercises. I don't rush from one to another -- just take a drink of water and move on, very methodically.

12) Don't work out more than 4 days per week. Your body grows by healing -- let it heal.

13) Read fitness/bodybuilding magazines. They all say pretty much the same things, but can be good for inspiration (and recipes!)

14) CONTROL THE WEIGHTS. Use cables if you can. As you get stronger and lift heavier, it becomes very easy to get injured. I put some dumbells down incorrectly 6 years ago, and still get occasional back pain. It sucks.

Good luck!

It depends on the gym. Sure there are aggressive trainers, but there are also genuine people who want to help you out. There's no reason to not learn from trainer's experience, particularly if you've got the free sessions handy. And like telemarketers or door salesmen, just say "no thanks" if they ask you to buy a package. I just see so many people using heavy weights with extremely improper form that I can't with good conscious recommend anyone doing free weights without having someone show them the ropes (unless I've seen them first hand show me they know what they are doing).

Trainers are almost without exception, douche bags (I did say almost, so I'm not actually calling you a douche bag). I've joined a handful of gyms in my time and at every single one, once you take the free session, that guy/girl is going to hound you. I know that's how they make their money, so they have to do it on some level, but it's annoying to get to the point where you have to say "look, I'm not going to pay for individual training sessions, I don't care what kind of deal you're offering me".

Besides, donde doesn't seem like a true amateur. He works out and as it sounds is in very good shape. As I said, just don't be stupid. If you're not afraid of talking to strangers, just ask one of the other guys working out around you who obviously knows what he's doing (you'll should be able to tell easily). They're usually more than happy to explain these things (they love to talk about their routines) and they won't charge you or hassle you.

I guess I've been to some great gyms because my overwhelming experience has been with really nice trainers (which is partially why I became one). But I also go to small local gyms and not the big, chain meat markets. Also while donde seems like a smart guy, the fact that he doesn't know the names of the exercises he's performing nor has a routine that covers the total body show that he could use a little bit of professional advice. If you choose to do the free session, donde, I suggest looking around the gym and going up to a trainer who you think you'll gel with as opposed to having the gym assign you a trainer. That way you can eliminate some of the douch bags by taking control of who you train with.

Great thread. I hope the tips keep coming.

Those long lists of supplements sure are intimidating though. I don't have the discipline (or appetite) to drink a gallon of protein shake every day.

What way is incorrect?

Huh. I remember being told in a weight training class long ago that 10-12 reps was desirable. Time for a change I guess.

If you want to build muscle mass, 3-6 reps is optimal. Try to work yourself to exhaustion and have a spotter handy. Here's my weekly routine (I've been weight-lifting for about eleven years): I'm fairly behemoth-esque, but lately I've been running quite heavy...so I'll give you no diet/cardio advice. This workout shouldn't take you more than thirty-forty minutes a day.

Day One: Bench Press, two warmups, six sets, then five sets of either incline flies or seated cable flies. Five sets of pull-ups, five sets of seated row.
Day Two: Standing barbell curls for nine sets. Then one superset of dumbbel. curls to exhaustion. Ten sets of military press (I use a machine).
Day Three: Deadlifts, five sets. If you don't know how to do them, learn. Start light. You'll spare yourself back pain later in life and strengthen your core. Abs: Ten sets to exhaustion of situps.
Day Four: Five sets of close-grip benchpress, four sets of bar dips, then one super-set of standing tricep extensions (lift arm straight over head). Then five sets of squats (do them right, thighs parallel to ground). Five sets of calf raises (keep those legs straight!)

That's it. I only work out four days a week. Don't dick around in the gym.

I eat tons of protein and carbohydrates, but never bothered with supplements. Just eat right, and enough.

Generally, people either bend at the hip -- thus they aren't "crunching" their abs -- or bend at the neck -- they hold behind their head and pull up with their arms, making for a nice neck workout but not really optimal for working abs. Depending on the person, I advise them to have their hands crossed in front of their chest or hold their hands near their ears (elbows can be out or in depending on personal preference) rather than behind the neck.

The other important thing is drawing in your diaphram to support the base of your spine. Generally when you are lying in the floor, there's a little space under your lower back as the spine naturally has a curve. To start your crunch, draw your belly button towards the floor (akin to stucking in your belly when the hot girl walks by you at the beach) and then lifting up your chest. The goal is to keep your lower back pressed firmly into the ground the whole time. It will support your body to prevent injuries and will ensure that you crunch your abs instead of flexing at the hip. Also, to prevent neck injuries, make sure there is at least a fists worth of space between your chin and chest. Generally I tell people to look at a spot on the ceiling in front of them versus trying to look at the wall beyond their legs.

Lastly breathing is key. Just by nature, when you breathe out your muscles contract. So time your breathing so that you inhale as you lay down and breathe out as you crunch up. This goes for any exercise actually. When you are exerting effot, breath out. When you are releasing your motion, breathe in.

10-12 is a guide, but the only way to build a muscle is to fatigue it. General rule of thumb is that the last two reps should be hard, but doable. If you get to 10 and feel like you could do 10 more, the weights are too light. Add 5 lbs. If you get to 8 and you are struggling, the weights are to heavy for you. Also, the tip I gave above about drawing in your belly button should be done for every exercise. By tightening the core while weight training, you stabalize your torso so that your back doesn't take on any unecessary strain. Ever see a guy try and lift dumbellss and he's arching his back? Bad. The torso should be firm, and only the arms should be doing the lifting.

Thanks to all who have posted. This thread has been very helpful.

I don't know why, but it took a long time for this to register. I couldn't figure out what the hell they actually meant when they said to lose weight you had to burn more calories than you consume. It's really easy to make sense of, it just took forever (and some additional info, like that 3500 #) to click. Once it did and I started tracking my calorie intake, I dropped a ton of weight and pretty fast.

Anyway, ignoring everything else, knowing what you burn on a daily basis (including exercise) and that 3,500 = 1 pound, you should be able to adjust your diet and go up or down on the scale.

Counting calories sucks, but if you do so -- even for a week -- you can get a general sense of the calorie count for most foods and won't have to be so detailed about it in the future.

For people wanting to lose weight, if you cut out 500 calories a day you can lose 1 lb per week. 500 calories is not that hard to cut out. One can of soda for example is about 200 calories. So skip the soda with meals on you're on way. Or you can cut one can of soda and do 30 min-1 hr of cardio to burn the other 250-300 calories. It's all a matter of simple mathematics.

I saw a lady bring a bottle of Pepsi into the gym today so she could drink it while doing cardio........

Has anyone really gotten fat off of soda? I used to drink several liters a day and it never seemed to have any effect.

Sugar, bad.

At what age? All the caffeine and sugar in most sodas I think is really bad for you in more than one way. I'm not sure about this, but I think if you don't burn the sugar in soda soon after drinking it, it sort of just sits in your body, like fat, sort of...I have no idea what I'm talking about. Anyone care to help me out?

I like this thread. Thanks for the advice, people. I try to stay in shape but I'm sort of not sure if what I'm doing is right, and I can't afford a gym. So this is pointing me in the right direction a little.

Were you active? Have a high metabolism? As I described above, any calories you consume that you don't burn off turns into fat.

As an anecdotal story, a friend of mine (age 34) used to drink several liters of soda a day as well. He cut out soda from his diet and dropped 20 pounds in just a few weeks. Another acquaintance drinks soda with every meal and usually some more throughout the day. I mentioned to her once that she should try drinking water for a change and she looked at me like I was from Mars, saying it was disgusting because it had no taste. As you might imagine, she is an extrememely large woman.

Turn on any TV or read any newspaper. There's an obesity problem with kids (and adults) in America and it has a lot to do with them consuming large amounts of soda and candy all day, starting at a very young age. I see parents on the train giving 2-year olds soda and adults eating candy bars for breakfast! It's gotten to the point where some NYC schools are banning soda machines from public school premises.

In addition to the sugar (=bad), I've heard that caffeine makes your body retain more water, which would account for dramatic weight loss if someone cut out a liter a day or whatever.

This thread inspired to me to start the Body-for-Life program this week, and I'm feeling great (if a little sore). I've already dropped four pounds, much which I'm sure was water retention. Thanks, all.

I will tell everyone I know to start referring to that as "MZ is takin' ya to THE GUN SHOW" and I have a hunch it might stop.

I 100% agree with this - however, when I eliminate soda from (or re-introduce it into) my diet, it seems to have no noticeable effect.

Then again, I'm relatively active at work, if nothing else, and don't chug Mountain Dew right before going to bed, or with breakfast, or with dinner even - it's usually just during the workday, so the sugar probably gets burned off in short order. But getting rid of the extra calories should slim me down, right? I'm confused....

Remember, 3500 colories = 1 lb. So unless you are cutting out 3500 calories worth of soda each week, you won't lose weight. Your body will notice the difference, though, as it won't have all that excess sugar to store as fat. So while you might not lose weight, you also most likely won't gain any either.

I don't know how I missed this thread. I've had the same question donde had for a long time now. I'll have to read through everything a little more closely and see how it fits in my budget.

My weight it insanely stable.

I got a good laugh from the last sentence. Good one.

I've been doing crunches like Diva describes since high school. It seems minimal when you are doing it, but your abs will be on fire after a couple weeks of doing it. It doesn't wear you out as quick as bending at the hip, but you will notice it working that area out almost immediately. That and you don't have to have someone hold your feet or have something weighing them down. My soccer coach taught me these crunches and I'm forever grateful.

Also, if you want an "easy" to do workout that will work your thighs, lean your back against a sturdy wall and bend at your knee so that your thigh and calf are at a 90 degree angle. (It will look like someone can come up and sit in your lap.) Do that for as long as possible. There's a reason why I call this exercise the "Norwegian Thunder Thigh".

You can also lay flat on the floor with your arms at your side and your hands under you butt and lift your legs together about 1 foot or 2 off the floor and hold it for a while. This will work your abs and lower groin muscle.

All of these exercises you can do while watching TV in the living room or wherever you work out. It doesn't take any equipment and over a long period of time they will work those particular areas pretty well.