Re: I want to put on weight!
Your just not eating enough mate, I train everyday. Not much fitness just bodybuilding most of the time. Buy yourself some protein bars for when you ain't got time for a meal. You need to feed your muscles constantly when training. Straight after you've trained have a protien shake or a bar, also drink a high in carbs fruit juice while training, it'll help I promise. 30 mins after you train have a proper meal, I always eat a chicken from the local sainsburys and mix it with pasta.
But also get some build up shakes and creatine, you'll have to take creatine 4 times a day for 5 day when you start to complete the loading phase. Then just one everyday to maintain it. Creatine will basically make you able to train harder and make your recovery time shorter and all of which will increase your strength. Because before mass you want strength. I mix my creatine with a build up shake as you killing 2 birds with one stone then. Also it takes away the not so nice taste of the creatine. But make sure you buy good quality creatine, I use creapure by reflex.
Now you don't need to train for hours 1 - 1 1/2 hors a session is enough. Also after a few weeks have a week off, this will give your muscles a proper rest and you will actually be stronger when you start up again.
Now I train like this:
Monday - Chest- triceps - machine leg exercises
Tuesday - Back - bicep - Forearms
Wedneday -Chest -tricep - rower and cycling machine 10 mins each
Thursday - Back - biceps - forearms - Free weights leg exercises (Squats are a must to gain size)
Friday - Chest - tricep - rower and cycling machine 10 mins each
Then the next week I'll alternate and do back and bicep 3 times and chest and tricep twice. I use saturday as a free day incase I can't make one session. It is intensive but this will make you use alot of energy so like I said you need to eat loads. Also don't do too much aerobic exercise or you'll just be burning muscle if your already quite lean. Also you can't do the same exercise for ever, your body becomes accustomed to exercises and you'll hit a plateau. So every 6 months or so change the exercise your using for each muscle group. The only ones I don't change are the foundation must haves like squats and benchpresses.
But more important than all this is your form, make sure you do every rep with perfect form or it's a waste of time. Thats a main reason why people don't gain size. I've spoke to lads in the gym who say they've been training for months and apart from the early pump that everyone gets they don't seem to be progressing. The reason is form cos if your not lifting it correctly it will do know good. Practice with lighter weights till you can do this. Then move higher but only when you can keep the same movement.
Also make sure you have a spotting partner that can help you with the heavy lifts. Remember heavy weights low reps for mass increase light weights high reps for toning
Hope this helps you in someway mate, cos there's no better feeling than when you look in the mirror and see the effects of your hours of training.
