best way to get big in 4 weeks?

[3nm]

thx for all the responses. i'm seeing quite a few of you suggesting me to go to the gym more often. perhaps i should have been more clear, but i do hit the gym at least 3x a week (one rest day between ea workout, thus the two rest days in total between ea body group workout).

in any case, i thought i was supposed to hit the gym no more than 3x a week since i'm an ectomorph/mesomorph, meaning i should focus on eating and recovery, rather than stimulating the muscles at the gym.

 

[juanster]

thx for all the responses. i'm seeing quite a few of you suggesting me to go to the gym more often. perhaps i should have been more clear, but i do hit the gym at least 3x a week (one rest day between ea workout, thus the two rest days in total between ea body group workout).

in any case, i thought i was supposed to hit the gym no more than 3x a week since i'm an ectomorph/mesomorph, meaning i should focus on eating and recovery, rather than stimulating the muscles at the gym.

you are right to a point, you should be resting and eating lots but you must also workout really hard, each muscle group should be rested for 2 days, this doen t mean you don't go to the gym that day it just means you work on a different muscle group, also one day of no gym is recommended for muscle mass bulking..

 

[Abstract]

Can you really broaden your shoulders by gaining weight? It's probably the width of your frame that'll be the limiting factor. You'll get a bit broader because of the weight, but not much, and not in a good way.

However, I do understand how you feel. I eat a lot and never get fat. I've never been a big guy. One time, I was around 5'10" and 175 lbs/80 kg, which made me look huge......for a Chinese guy. For some reason, I look just as big as guys 20 lbs heavier. By looking, I can't tell the difference between us. I guess that's why I'm happy with my weight.

Now I'm 5'10" (duh!) and around 158 lbs/71 kg, but can bench a lot when compared to other guys who tell me they're 80 kg/175 lbs.

Anyway, I can understand why you want to gain weight. It's probably not to look big, but rather, it's to look bigger and "appear" not wimpy.

Good luck with that.

 

[Keebler]

good question. i guess i'm not satisfied w/ my small... ... ummm... body frame. if i put a skirt on i'll probably look better than andrea jung.

but really, i started strength training for martial arts. but i guess after seeing the bigger dudes at the gym, i kinda wanna have thick arms and broad shoulders too.

the wrong reasons! The guy who runs our fitness place is a 3rd degree black belt. he's about 5'5" at the most, weighs 145 and can kick some serious booty.

you know what's more impressive than big shoulders and huge arms?

core strength and flexibility. you focus on that and people will want to be like you. you'll have tremendous control over your body too.

screw the heavy weights and work on your core. you'll still gain muscle, but will more fit than ever.

i'm only 5'2" and that's what i'm working on..

good luck,
Keebler

 

[Rodimus Prime]

I will be the first to say you are not going to gain weight. MAYBE a few lb.

I am 6'4", 25 and have a weight 155-157 the past 4 years. The 4 years before that I was 6'4" and 150 lb. I am thinner than you are. My current BMI is lower than yours. Heck when you where at 133 your BMI was about the same as my current BMI. The reason I am using BMI to compare is because I so have a few more lb on me because I am taller and it is a good number to use to compare out thin we are.

I have tried to gain weight by working out. I think I put on a lb in 3 months of lifting weights. Now my mussels did become more more toned and defined but I just do not put on weight.

You are 20 years old. Enjoy not having to worry about your weight and being fat. Just stay fit.

 

[killerrobot]

I keep getting these emails that say by taking these Vi4gr4 pilz that you'll gain a few inches in a few weeks. I send you the link if you want.

EDIT:
Oh, we're talking about weight training....

The scary thing about weightlifting/body building is that many people sacrifice their health to gain more muscle.
Don't do that. Also, getting big doesn't happen in a few weeks unless you're taking steroids. If you want to get big, you've got to stick with it for a long time. Keep doing what you are doing now and look at yourself in another year.

 

[Jade Cambell]

When I read the title of this thread, I thought you were asking how to become famous in four weeks.

1. Find a relative of yours who either is, or is in contact with a big executive in the film industry.

2. Use that person to audition for an agent.

3. Get cast in stupid films that need bad acting.

4. Get paid a lot, and possibly even get pushed forward by Spielberg.

 

[juanster]

the wrong reasons! The guy who runs our fitness place is a 3rd degree black belt. he's about 5'5" at the most, weighs 145 and can kick some serious booty.

you know what's more impressive than big shoulders and huge arms?

core strength and flexibility. you focus on that and people will want to be like you. you'll have tremendous control over your body too.

screw the heavy weights and work on your core. you'll still gain muscle, but will more fit than ever.

i'm only 5'2" and that's what i'm working on..

good luck,
Keebler

I am a Muay Thai and MMA fighter/instructor, i am 5'7 and I walk around at 215 lbs, to fight for Muay thai i go down to 175 for mma to 185, but this is not what the guy is looking for, and for whoever said "stop running? thats just stupid? " have you been reading what the guy's goal is? I don t think you have, you should do some cardio always, but if you keep running as muhc as you do you won t get any big weight increase not 20 lbs that s for sure, your goal is also a bit unrealistic but i do beleive if that's what you want to go for, go for it, training hard, eating properly and decreasing the amount of cardio (yes decreasing, no not stupid) will gte some weight on you, not necessarily what is better or healthier for you but to get what you want that's the way to go...

P.S: i do agree with some of the guys here though, i don't think you should be trying to gain more weight, i would say stick to running and own body weight exercises (push ups, pull ups, dips, squats and such)but i know tahst not what you wnat thats why I have said what i ve said..

 

[3nm]

Can you really broaden your shoulders by gaining weight? It's probably the width of your frame that'll be the limiting factor.

you see, i wondered if i could ever overcome genetics, too. my personal trainer (he's gone now) just told me to keep eating and lifting.

Anyway, I can understand why you want to gain weight. It's probably not to look big, but rather, it's to look bigger and "appear" not wimpy.

i guess that's it. i don't wanna be wearing XS and S for the rest of my life!

I keep getting these emails that say by taking these Vi4gr4 pilz that you'll gain a few inches in a few weeks. I send you the link if you want.

oh no... i'm not the biggest on the block but i'm pretty happy w/ what i got. if it gets any bigger, i don't know where to put it.

 

[Rodimus Prime]

you see, i wondered if i could ever over come genetics, too. my personal trainer (he's gone now) just told me to keep eating and lifting.



i guess that's it. i don't wanna be wearing XS and S for the rest of my life!



oh no... i'm not the biggest on the block but i'm pretty happy w/ what i got. if it gets any bigger, i don't know where to put it.

While you keep wanting to get heavier here is a question for you. What is your father like or your grand parents? If they are over weight you will get there.

Plus you will gain a fair amount of weight in the next 10 years as your body slows down. Just it is going to take about 5 more years. I have put on a little weight because I am getting old.

When I was 20 my BMI was less than yours. I was under weight. I think it might of been worse than when you where at 133. I am very tall and thin

 

[juanster]

yes, genetics is a tricky part of it too, you must choose your parents wisely...

 

[3nm]

While you keep wanting to get heavier here is a question for you. What is your father like or your grand parents? If they are over weight you will get there.

well, while my parents are not overweight, neither of them is particularly fit. they ain't particularly tall either, so how i came out to be 5' 11" may be a mystery that i don't ever wanna find out...

Plus you will gain a fair amount of weight in the next 10 years as your body slows down. Just it is going to take about 5 more years. I have put on a little weight because I am getting old.

agreed. however, if i keep running/lifting, my testosterone level should decrease at a slower rate. so hopefully i won't grow a pair man boobs like john travolta did.

 

[Rodimus Prime]

well, while my parents are not overweight, neither of them is particularly fit. they ain't particularly tall either, so how i came out to be 5' 11" may be a mystery that i don't ever wanna find out...



agreed. however, if i keep running/lifting, my testosterone level should decrease at a slower rate. so hopefully i won't grow a pair man boobs like john travolta did.

nothing is wrong with wanting to work out. Just the weight gaining is not always the best way to go. You put on a fair amount of weight.

Also You will gain weight over the next 5 years because after you quite growing your bodies keeps adding mass to the bones for a little while making them thicker. It will cause you chest to broaden out some.

I right now am trying to find some more time to work out. I would not mind a few lb or mussel mass but at the very least I will enjoy having the more toned look and just feeling better all around.

 

[Martin C]

Watch and then re-create Supersize Me. Good luck.

 

[SkyBell]

Watch and then re-create Supersize Me. Good luck.

That was a disgusting movie.

But I highly recommend trying to imitate it.




Please don't.

 

[3nm]

i would but i don't really like mickey dee's or carbonated drinks.

i actually went on a kfc diet a few years back... but now i'm more conscious of what i put in my mouth.

 

[Music_Producer]

To the OP..

You should have posted this question in a fitness forum or something like bodybuilding.com forums. I have seen terrible advice so far in this thread. Who was that poster with the "Why stop running? That's stupid" Lol. If you want to get big, you can't run.

And : Muscle does NOT convert into flab.. nor does fat convert into muscle. Like some poster said that guys get big.. then they don't work out.. and all that muscle converts into fat.. haha.

Genetics play a big part obviously.. but don't be discouraged by that factor. I was 6 ft tall and 120 lbs when I was 24 (yeah, I used to go to gym) I tried all sorts of weight gainers, protein shakes, etc.. nothing worked. I was almost resigned to the fact that maybe it's bad genes (my parents are Indian.. so they're 5'4.. and very very skinny)

Everything changed when I started lifting heavier, and doubled my calorie intake and ate clean. It's easier said than done, but try eating 6,000 calories in one day - and all of it being clean food!

Oatmeal, eggs (yes, the yolks as well - and please, not raw - raw eggs are not assimilated by the intestines) chicken, meat. Avoid fish if you can while you are bulking up.. fish is great when you're on a cutting diet. Make sure your protein intake is at least 200 gms a day.. whole foods preferably but a protein drink is ok. Complex carbs are your friend obviously, and so are good fats (fish oils, flaxseed oil, almonds, etc)

If you don't eat and don't lift heavy.. you won't grow. You will put on a bit of fat, but that is VERY easy to get rid of. I got rid of 9 pounds of excess fat (post-holiday meals!) in 7 days by just changing my diet. The body responds in an amazing manner if you know how to tune it.

Please avoid junk food - it's easy to get 6,000 calories by eating McD's .. but I really don't recommend that at all. When I talk about lifting heavy I'll give you an example..

Most people you see at the gym, lift the same weight - it's a routine. For e.g. if you're doing bicep curls with a barbell.. you might start with a 15 lb plate on each side, then go 20 lbs.. then 25.. people do 3 sets, and that's it for them.

You *have* to go heavier than usual if you want to grow. If your last set is 25 lbs plates on each side.. and you can do maybe 4-5 reps.. do another set with 30 lbs on each side. Doesn't matter if you can only do 2. That's fine. Do the same thing next time. Your muscles will adapt, and pretty soon you will be doing 6-8 reps with the weight.

Then I could get into power training and stuff.. but that's not really required here. Don't lift too heavy either that you injure a tendon or something. Just put 5 lbs more on your max weight.

Last thing to get big - squats. Do squats the right way i.e. deep.. till your thighs are parallel to the floor. Trust me, try squats.. and see what a difference it makes. Good luck!

Edit - Ahh, don't forget the rest factor. When you lift heavy you stress your nervous system pretty good.. so sleep a good 8 hours or so every day.

 

[Music_Producer]

I would not mind a few lb or mussel mass but at the very least I will enjoy having the more toned look and just feeling better all around.

Muscle my friend.. muscle, not mussel.

 

[juanster]

To the OP..

You should have posted this question in a fitness forum or something like bodybuilding.com forums. I have seen terrible advice so far in this thread. Who was that poster with the "Why stop running? That's stupid" Lol. If you want to get big, you can't run.

And : Muscle does NOT convert into flab.. nor does fat convert into muscle. Like some poster said that guys get big.. then they don't work out.. and all that muscle converts into fat.. haha.

Genetics play a big part obviously.. but don't be discouraged by that factor. I was 6 ft tall and 120 lbs when I was 24 (yeah, I used to go to gym) I tried all sorts of weight gainers, protein shakes, etc.. nothing worked. I was almost resigned to the fact that maybe it's bad genes (my parents are Indian.. so they're 5'4.. and very very skinny)

Everything changed when I started lifting heavier, and doubled my calorie intake and ate clean. It's easier said than done, but try eating 6,000 calories in one day - and all of it being clean food!

Oatmeal, eggs (yes, the yolks as well - and please, not raw - raw eggs are not assimilated by the intestines) chicken, meat. Avoid fish if you can while you are bulking up.. fish is great when you're on a cutting diet. Make sure your protein intake is at least 200 gms a day.. whole foods preferably but a protein drink is ok. Complex carbs are your friend obviously, and so are good fats (fish oils, flaxseed oil, almonds, etc)

If you don't eat and don't lift heavy.. you won't grow. You will put on a bit of fat, but that is VERY easy to get rid of. I got rid of 9 pounds of excess fat (post-holiday meals!) in 7 days by just changing my diet. The body responds in an amazing manner if you know how to tune it.

Please avoid junk food - it's easy to get 6,000 calories by eating McD's .. but I really don't recommend that at all. When I talk about lifting heavy I'll give you an example..

Most people you see at the gym, lift the same weight - it's a routine. For e.g. if you're doing bicep curls with a barbell.. you might start with a 15 lb plate on each side, then go 20 lbs.. then 25.. people do 3 sets, and that's it for them.

You *have* to go heavier than usual if you want to grow. If your last set is 25 lbs plates on each side.. and you can do maybe 4-5 reps.. do another set with 30 lbs on each side. Doesn't matter if you can only do 2. That's fine. Do the same thing next time. Your muscles will adapt, and pretty soon you will be doing 6-8 reps with the weight.

Then I could get into power training and stuff.. but that's not really required here. Don't lift too heavy either that you injure a tendon or something. Just put 5 lbs more on your max weight.

Last thing to get big - squats. Do squats the right way i.e. deep.. till your thighs are parallel to the floor. Trust me, try squats.. and see what a difference it makes. Good luck!

Edit - Ahh, don't forget the rest factor. When you lift heavy you stress your nervous system pretty good.. so sleep a good 8 hours or so every day.

this is actually the best advice if you want to gain weight, everything he says it's right, you must stop 9or do very very little)running, eat PROPERLY, fat doesn t convert into muscle or vice versa, i read somehwere here osmeone told you you must eat 1.75 per kg of protein a day, true, if you want to maintain muscle mass, to grow you will need more than that, and the last tip is the best one too, if you do not work out your legs you won't get big, when i was lifting weights i was eating around 4-6 chicken breasts a day, and lots of beef, aside from my protein shakes, I was 237 lbs at one point rememebr i am just 5'7 that's pretty big, of course it wasn't all muscle lots of fat still on my body, but i can t be like that anymore, to fight i must weight as little as possible, i am a very very very heavy fighter for 5.7, most fighters my height are like 165... let us know how it goes Pm me if anything.

 

[Music_Producer]

when i was lifting weights i was eating around 4-6 chicken breasts a day

Doesn't that get boring? You fighters have to concentrate on strength training.. if I am correct.. and not really mass building. Yeah, 237 lbs for 5'7 is pretty big. There's a cage fighter who goes to my gym.. strong chap.. really ripped (lots of cardio) I always see him doing a lot of strength-training related workouts.

Also, people claim that lifting weights does not strengthen your core. Eh? What? Looks like you're watching too many infomercials about those stupid core-strengthening machines. Your 'core' will get strong doing weight lifting stuff such as squats, deadlifts, etc. Not a lot of people do these excercises though, they just do the usual bench press and bicep curls.

When you're working with free weights.. your core *is* getting stronger.. as you balance the weights, etc. When you use machines.. you don't really have to do all that.. so your core remains weak. Try doing a standing shoulder press of 165 lbs.. if your core is weak you won't be able to push it up.

 

[cc bcc]

You're problems will be over when you reach the age of 24.

 

[juanster]

Doesn't that get boring? You fighters have to concentrate on strength training.. if I am correct.. and not really mass building. Yeah, 237 lbs for 5'7 is pretty big. There's a cage fighter who goes to my gym.. strong chap.. really ripped (lots of cardio) I always see him doing a lot of strength-training related workouts.

Also, people claim that lifting weights does not strengthen your core. Eh? What? Looks like you're watching too many infomercials about those stupid core-strengthening machines. Your 'core' will get strong doing weight lifting stuff such as squats, deadlifts, etc. Not a lot of people do these excercises though, they just do the usual bench press and bicep curls.

When you're working with free weights.. your core *is* getting stronger.. as you balance the weights, etc. When you use machines.. you don't really have to do all that.. so your core remains weak. Try doing a standing shoulder press of 165 lbs.. if your core is weak you won't be able to push it up.

oh yeah, haha absolutely i don't know how i used to do that... that what i meant when i said "when i was lifting weights" i don t anymore, all my work outs are pretty much cardio, lots and lots of running, lots of push ups, non weighted squats and lots of CORE strenght conditioning, and i have a special weight lifting programs for explosiveness and strenght not size...most of the people i train with don't even touch weights.

 

[Greasyman]

Clarence Basses site is a very good fitness website with tons of free articles about all aspects of fitness and health. http://www.cbass.com

Clarence Bass is 70 years old and in better condition than most people will ever be, even in their teens and twenties. The guy is totally ripped. He's also very bright and open minded and willing to look at all sides and approaches.

I don't think you can put on a lot of muscle mass in only 4 weeks, no matter how much you work out the human body is only capable of so much. You have to be patient and consistent. If you try to gain weight by over eating you'll just get a pot belly.

I used to be very thin and gained some muscle by doing the tried and true way of two sets of 8 - 12 reps per excercise two or three time a week. I consistently got stronger, almost every workout I'd be able to lift a bit more weight or do one more rep. It really works!

Also, while you do have to work hard you don't have to make a huge deal out of it, just make it part of your regular life's routine.

You get start getting stronger right from the first workout, but you won't look dramatically different for months, when you are really strong is when you'll look really strong. That's not to say you won't look progressively better and healthier, it just takes time to go from Mr. Rogers to Arnold in his prime.

PS. Your avatar is from one of my all time favorite episodes. That commercial for Mr. Sparkle was one of the weirdest and funniest things they ever did.

 

[gadgetgirl85]

Try incorporating some peanut butter into your diet..just a small thing you could try

 

[jimN]

You should have posted this question in a fitness forum or something like bodybuilding.com forums. I have seen terrible advice so far in this thread. Who was that poster with the "Why stop running? That's stupid" Lol. If you want to get big, you can't run.

I said that because his goal is stupid. He wants to get bigger for the sake of vanity. Seems most of the guys who have posted here don't even seem to keep fit for sports and if they do it's for solitary ones. The original poster needs to join a team, keep running and learn to be comfortable with who he is rather than buying into to all this body building crap.