Ok, so here's the thing. I am about 6'3" and way about 140. I am skinny in every way except my fat head. I have lifted weights and such before for half a year with no results and got lazy again. While i lifted i could not lose weight, thankfully, but i could not gain anything either. I have never been able to gain weight through my life, despite my attempts. I am looking for help this year. I will be starting a 5 day a week workout but I'm not sure what to include in this. I'm hoping that some of you out there will see this and help me out with some serious muscle gain. I want to know about when to work my muscles and what muscles to work. My flexibility. What should I be eating and how much? Yeah just give me all you know about building a muscular body to try to improve myself. It is greatly appreciated. Now lets see some ideas.

First things first, look to the top of the forum and go to twinrage's thread. He's got links to everything you need to know.

Also, how the fuck did you lift weights for half a year and see no improvement? Were you eating nothing but deep fried twinkies? Were you only lifting what you could do 20+ reps with? Tell us about this "routine".

"Oh dear, I do hope you don't download the copy of Starting Strength in this link."

Your sets should include no more than 15 reps. Do compound lifts, not isolation.

Eat at least 4,000 calories a day with lots of protein and as little trans fats as possible. This is the most important part. You're probably not eating nearly enough to gain weight.

Well my routine was eating breakfast (2 waffles and a protein drink) and then going to my classes for about two hours. After that i would do 3 sets of 20 reps working on all my muscles in the same day for about an hour or a little more. I think that is a bad idea to do everything like that but i did anyhow. Also this was every MWRF at the same time. Everyday i ate the regular three meals and nothing ridiculous such as deep fried twinkies, but still couldn't really gain any wait. So im giving it another shot and just wanted some help from some people that might know what they are doing cause i obviously don't.

So wait... you work out 3 times a week, a poor workout like that too, and you're trying to gain muscular weight?

Not happening.

Dude, I was lifting for 4 months straight, 5 days a week usually, after not lifting for like a year, and I was eating mediocre, probably still could've done better because I don't keep good track of what I eat, and I had SOME gains.

I went from 175lbs when I worked in a coffee shop by myself and just ate all day and didn't workout, to 136lbs when I was just smoking pot all day, then I gained back about 10lbs working out so I currently weigh 145lbs or so.

No longer lift as much, just boxing now... still skinny but no fat.

My workout now consists of running 2.5-3.5 miles 3-4 days a week (bumping that up to 5-6 days now that I'm used to it).

Jump rope 30 minutes 5 days a week.

Sparring 3-5 days a week.

Lifting weights 2-3 days a week.

Most of those days I throw in some bag workouts and some other workouts in the ring.

Basically, what I'm trying to tell you, is that three days is NOT going to cut it and that's just the BEGINNING of what's wrong with your workout and eating schedule.

I trained dirty when i started(poor diet, and jacked up lifting routines) but i gained results despite my cheap efforts....and after doing them for several months I noticed changes and so did other people.

You gotta kickstart your shit, you have to bust out of your usual/regular normal every day lifestyle and stay habitual with your training to seriously obtain results....jacking around and doing it every once in a while(during your start especially) will get you no where.

Only thing i could think of, is if you have no body fat what so ever , your muscles wont look as big since you have no fat to give you some combined size(basically cheats).

but any improvements should be reasonably noticeable...


OP, do you have access to a gym 5 days a week? if nto what home gym equipment do you have if any?

Who cares if you gained weight? The question is : did the bar gain weight during this time???

3 days a week should be ok, maybe 4 if you feel you need to push it more. Your workout doesn't need last any more than an hour, but try for at least 30 minutes. Don't use any weights that you can go over 15 reps with. And like the guy above said, you need to progressively increase the weight for more resistance.

Use compound exercises that work large muscle groups. Than means things like benchpress/dumbell press, deadlift, squats, lunges, pullups, dips. Curls and other small exercises should only be supplementary.

Eat alot but eat well. That means at least 3500 calories a day, maybe more like 4000 for your skinny body type. You should also try cutting out most trans fats and sugars, which means less waffles and more fruits, wheats and grains, meats, nuts, and vegetables.