gaining weight

[dustyle]

ne advice on gaining weight. im 5'7" and weigh 110lb. i need the weight for more power in my shots

[Mikael]

It's not rocket science. *Eat more*, lift big with compound movements, adequate rest...

[SageOfDeath]

Improving technique will add more power to your shots but I am also trying to gain weight.

Along with your normal meals. My tip, eat a peanut butter sandwhich, no jelly, just lots of peanut butter on it with a glass of whole milk. That adds 750 calories and a lot of them being from fat!! Or if you can eat 2! Note this doesn't replace any meal you have, this is just something extra to add on.

Also building muscles will probably help you gain more weight than fat but don't go overboard. Being bulky is NOT a desirable trait in tennis. Although can be for cosmetic reasons........

[Ztalin]

You say "don't get bulky" like it's an easy thing to do. You don't just start lifting weights and magically get "bulky".

If you want to gain weight, increase your calories above maintenance level. If you want to gain muscle, drasticaly increase your calories (preferrably from cleaner foods, and get plenty of protein), put together a solid routine, and be consistent.

[SageOfDeath]

You say "don't get bulky" like it's an easy thing to do. You don't just start lifting weights and magically get "bulky".

If you want to gain weight, increase your calories above maintenance level. If you want to gain muscle, drasticaly increase your calories (preferrably from cleaner foods, and get plenty of protein), put together a solid routine, and be consistent.

I said don't go overboard. Some people overdo it and it decreases their mobility on the court. I never said that you would magically get bulky but over time and increaments of weights you can get bulky. You've seen batman begins? In order to play for the role he went from skinny/muscular to a very bulky person. Example is the mechanist. ( i think that's how you spell it)

[stc9357]

I'm 5'8 and eating big and lifting weights definitely does help. I use to weight around 105 pounds when I was 5'6 but now I weigh 130-135 I think lifting weights really helps. So good luck to you.

[Lambsscroll]

Make sure you eat enough protein. If you want to be 130 pounds with a semi flat stomach try eating 65 grams of protein a day. Proper protein intake depends on how active you are. Eating half the body weight in protein is usually enough for someone that is active. Half is good for maintaining but as for you who wants to increase weight I think over 55 grams of protein is needed.

[a529612]

Drink a few tablespoonful of olive oil if you want to increase your calorie intake. The good fat is good for your health.

[gokou703]

the best way to add power to your shots is improving technique and timing. you are quite under weight and a few extra pounds of lean mass wouldn't hurt. CAUTION though make sure to keep hitting while gaining the weight. i lifted my senior year of high school and gained about 12 pounds of lean mass and had my worst tennis season ever. I didnt hit much when i was lifting. i couldn't get use to how light the racket now felt in my hand and couldn't regain the range of motion, looseness, and muscle memory i had before lifting. lifting consist of compact movements that isolates just a few muscle groups at a time. overtime those movements become ingrained into your muscle memory. if you don't practice your strokes very often. you might find that your strokes may become more compact and even similar to the exercises you've practiced in the gym.

[Yondan]

Yes I am trying to gain weight as well but as a slightly different build. I'm 6'2" and about 145 lbs. I am going to start taking weight gainer because *eating more* doesn't do much because i eat as much food as anyone I know. I'm also beginning a plyometric and weight circuit to build strength and agility. My goal is at least 15 lbs of lean mass more to my body.

[BrackishWater]

...or any fast food