Weight Gain tips for me

[luk_88]

Hi guys

Im 20 around 6ft and believe im around 74kg / 11.5 stone / 163lbs.

I would say that i count as hard-gainer, im not real skinny but slim and never seem to have any fat on me! And do not gain weight (well show ive gained it if i do!)

I have a goal set to build my upperbody with a nice bit of muscle, so have been slowly working towards sorting all this out and have been on a little plan i have made for a few weeks now, but I have problems.

Being a uni student I do have to cut corners and also as i belive i burn calories quick joining a gym is just not worth it so i am to do this with dumbells, is it possible?

Also any tips for me to gain weight, i do eat a lot of healthy protein rich food but is it simple that im not eating enough? Anyone have any CHEAP meal plans for me?

Here is the exercise guide i compiled for myself:

REPS:
warm up 15
1st 10-12
2nd 6-8
3rd 4-6

Push Ups done until max

Mon:
DB bench Press
Pull Overs
DB Curls
Wide Arm Push Ups

Wed:
Arnold Press
Tate press
Dumbell raises
Chainsaws
Close Triceps Push Up

Fri:
Hammer Curls
Push Ups on push up handles
DB curls - seated
Wide Arm Push Ups

I try to increase weight every session and take a protein shake 3 times a day.

Any help on gaining weight, building muscle and then keeping that on!

Thanks for having a look this far, any help is grateful.

[Bison]

Good tips for gaining weight.

1) Squat... heavy

2) Eat lots of protein

3) Deadlift... heavy

4) Eat lots of quality carbs (that means fruit & veg, lots of it)

5) Squat... heavier!

6) Eat lots of good fats (no trans fats)

7) Train your legs just as hard as your upper body!

8) Eat more calories than you burn.

9) Do some more deadlifts.

[Rilla]

Quote

Good tips for gaining weight.

1) Squat... heavy

2) Eat lots of protein

3) Deadlift... heavy

4) Eat lots of quality carbs (that means fruit & veg, lots of it)

5) Squat... heavier!

6) Eat lots of good fats (no trans fats)

7) Train your legs just as hard as your upper body!

8) Eat more calories than you burn.

9) Do some more deadlifts.

Couldn't have said it better myself....
Stick to basic compound lifts, lift heavy, eat big, lift heavier etc...

[CoN]

calorie wise, since you have 3 protein shakes a day, try adding 50-100g of powdered oats in each shake

you will gain weight

agreed with Bison aswell, Squat and Deadlift is the key

[adguig]

Is there no student gym on campus? There is usually always a decent gym somewhere around a university that does student rates.

[rock_ten]

consider meals of oats with lots of honey, and drink several pints of milk per day.

you're just going to have to learn to eat more. Everyone can gain weight. It will become normal to eat enough soon

[dope540]

Quote

Good tips for gaining weight.

1) Squat... heavy

2) Eat lots of protein

3) Deadlift... heavy

4) Eat lots of quality carbs (that means fruit & veg, lots of it)

5) Squat... heavier!

6) Eat lots of good fats (no trans fats)

7) Train your legs just as hard as your upper body!

8) Eat more calories than you burn.

9) Do some more deadlifts.

what he said.

[Scarbib_Jack]

lift heavy 3 times per week, eat as much as you can...and then a bit more. drop the pushups for now bar a light warmup.

[luk_88]

Quote

Is there no student gym on campus? There is usually always a decent gym somewhere around a university that does student rates.

Yeah there is a few gyms around but i prefer doing a few weights at home, just wondering if it can be done with solely dumbbells / barbell.

Thanks for all the very quick responses.

I read that adding oats to protein shake makes a basic weight gain shake, so i will try that and as for exercise. Why compound ones? Many of mine of isolated ones.