Weight lifting routine & weight gaining question.?

Posted by: fcwgroup on April 18, 2014 Under: Weight lifting weight |

Question by Jonathan: Weight lifting routine & weight gaining question.?
I recently started to lifts weights [1-2 months ago]. I’ve had the same routine since the beginning of my training and I was wondering if I should do different exercises or if I should be fine by putting more pounds every week or so…That being said, I have another question concerning weight gaining this time. Since school ended, I’ve put on 20 pounds or so and now it seems like I’m stuck around 152. I was wondering if it’s like when really fat people start training and they start loosing weight fast then it slows down quite a bit. Is it because I was really skinny and now I’m at a “normal” weight so it’s harder to gain more or is it because, as mentioned above, of me not changing my routine and that my body as acquainted itself to the workout?

Best answer:

Answer by Mario
The first few months for anybody in weightlifting will have explosive gains in strength and size, as the body is adjusting to building muscle. As for a workout routine, here’s mine:

Workout: 6 exercises, 4 sets of 8-10 (8 when you bump up to a new weight, and once you can do it 11 times, bump up the weight). ALWAYS lift with a spotter. A workout buddy is not only a great way to hang out with a friend, it’s very motivational. workout one body part a day. Here’s my routine:

Monday: chest- Bench Press, Crossovers, Dumbell Press, Weighted Pushups, Decline press, Incline dumbell flies.
Tuesday: Back- Wide grip Lat Pulldowns, Dumbell Bent over Rows, Deadlifts, Close grip Lat Pulldowns, Seated Rows, Back Flies, Pullups.
Wednesday: Legs- Squats, Leg Extensions, Calf Raises, Leg Curls, Leg press, Calf press.
Thursday: Shoulders- Hang cleans, Military Press, Upright Rows, Dumbell Shoulder Press, Shoulder Shrugs, Front and Side Raises.
Friday: Arms- Tricep Pulldowns, Preacher Curls, forearm curls, hammer Curls, Skull crushers, Concentration Curls.

Get plenty of protein, eat alot, every 2 hours, aim for about 4000 calories a day for serious gains, i get 200-250g of protein in a day, i’d recommend that to you too.

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