Summer workouts to gain weight

Discussion in 'Health & Fitness' started by bigmanoncampus, May 25, 2008.

  1. bigmanoncampus

    bigmanoncampus Rookie

    Sep 18, 2004
    Hello everyone,
    I am looking to really workout hard this summer, and use it to add some weight to my 135 pound frame. I was wondering if any of you guys knew a good workout routine to really put on muscle. I've looked around on the internet but I haven't really found anything good, so I am looking to you guys for help.
  2. Sleepstream

    Sleepstream Semi-Pro

    Mar 22, 2006
    Starting Strength or Westside Barbell

    Also, food makes you gain weight, not working out.
  3. 10sfreak

    10sfreak Semi-Pro

    Oct 17, 2006
    I'm not meaning to rag on you or anything, but since you seem to be new to working out, exactly how do you know that none of the workouts you've found on the 'net aren't any good? Have you tried They should be able to point you in the right direction...
    Since you're just starting out, I would suggest you stick to the basic, compound exercises, such as the squat (which will put muscular weight on you probably quicker than any other exercise), deadlift, bench press, various rowing exercises, and shoulder presses. Don't do any specific arm work - that will only rob you of energy best used for your compound movements.
    Be sure to drink a whey protein shake (about 40 grams worth of protein) immediately afterward, (a small one, about 20 grams, about 30-60 minutes before your workout is also highly beneficial). Also be sure to take in some carbs with that post-workout shake (about 50-75 grams).
  4. ODYSSEY Mk.4

    ODYSSEY Mk.4 Professional

    May 29, 2008
    Redlands, California
    right on
    since your knew to it your going to have to figure out how much working were talking here and how long but whey is the way to go the chocolate flavor is best throw in water, coco powered and ice make it taste pretty good
    since you will be just starting out rest will be your best friend after big sessions just rotate work outs
    mon-Biceps - quad's
    tues chest - calf's
    wends rest
  5. cncretecwbo

    cncretecwbo Semi-Pro

    Oct 2, 2007
    why the hell are you working biceps and calves as a novice lifter who is interested in sports performance?
    and you dont work the back or shoulders? yeah awful idea

    do what was mentiond above with starting strength or westside

    heres the basic starting strength template

    squat 3 sets of 5
    bench press 3 sets of 5
    deadlift 1 set of 5

    squat (same)
    press (shoulder that is) 3 sets of 5
    power clean 3 sets of 5

    do it Mon, Wed, Fri alternating A,B,A,B and so on

    oh, and warmup before the work sets listed above
    and DO NOT do these lifts if you dont know how, get someone to show you or buy the book.

    if you are an experienced lifter, squatting 3x a week may be too much, but if you are new to it, you wont know or be able to work hard enough to need more recovery
  6. The Watchman

    The Watchman Rookie

    Jul 31, 2006
    Can't disagree with these. Try stronglifts dot com beginner strength training program as well (similar to Starting Strength, and is web based).
  7. superman1

    superman1 Legend

    Jan 9, 2006
    Starting Strength was tailor made for you. Do that program and drink a gallon of milk a day and it'll be like you're on steroids (noob gains).

    Might want to swap power cleans for rows or pull-ups or something. You don't want to spend the whole summer trying to figure out how to do the damn exercise.

    Don't try to add volume, that's what I did and I regret it now. Just focus all your energy on the three exercises each day, pushing as hard as you can, trying to get your numbers up.
  8. cncretecwbo

    cncretecwbo Semi-Pro

    Oct 2, 2007
    yes good idea with the rows, but if you have the option to learn cleans and get it down quickly somehow, yoiu will benefit more.

    i would just buy the book, its worth it
  9. superman1

    superman1 Legend

    Jan 9, 2006
    I saw a guy doing power cleans at the gym the other day. The move is so quick and powerful, my first thought was that I wouldn't want to get into a fight with that guy. Definitely an exercise I need to learn.

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