Posted by: Skinny Joe | 2004/10/25

I want to gain weight!!!!!!!!!

Hello Expert!!!!
I am a 23year old male 5,7 tall and I kinda have this little problem, "I weigh 63kg since I was 12years old". I cant seem to gain weight by eating more, don't get me wrong I do not wish to be fat, just the ideal weight for my stature and age. Now the issue is if I wish to gain muscle weight sould I try to gain weight and exercise? or just exercise with supplements how does it work? I am a student and thus I can't afford a gym what exercises can I do without any gym equipment to gain muscle?
Thank You from Skinny Joe.

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Our expert says:
Expert ImageBodybuilding

Whhoooaaahhhhh everyone,

Below I've included a mass training program that you can follow. For an eating plan please consult a dietician.

Follow this below and you should see results.

Keep well,

Conrad Booysen-Biokineticist



Day 1 & 4

Flat Bench Press 3-4 12, 10, 10, (8) Barbell/Dumbbell
Incline Bench Press 3-4 12, 10, 10, (8) Barbell/Dumbbell

Behind Neck Press 3-4 12, 10, 10, (8) Barbell
Lateral Raises 3-4 12, 10, 10, (8) Dumbbell

Tricep Extension 3-4 12, 10, 10, (8) Dumbbell
Tricep Dips 3-4 12, 10, 10, (8) Parallel Bars

Crunches 3-4 MAX On Mat
Hanging Leg Raises 3-4 MAX On Pull-Up Bar

Day 2 & 5

Bent-Over Rows 3-4 12, 10, 10, (8) Barbell
Lat Pull-Downs 3-4 12, 10, 10, (8) Lat Machine

E-Z Bar Curls 3-4 12, 10, 10, (8) E-Z Bar
Seated DB Curls 3-4 12, 10, 10, (8) Dumbbell

Squats 3-4 12, 10, 10, (8) Squat Rack
Leg Presses 3-4 12, 10, 10, (8) Leg Press Machine
Standing Calf Raises 3-4 MAX Standing Calf Mach.
Seated Calf Raises 3-4 MAX Seated Calf Mach.

• Stttttrrrrrreeeeettttttcccchhhhhh-before, during and after training the muscle
• Warm-up before training a muscle by using a light weight of the same exercise for 15 to 20 reps
• When training for Rugby ensure to keep on doing speed training so as not to lose this important aspect of the game

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.

Our users say:
Posted by: Freddie | 2004/11/15

I wont follow your so called mass program.One muscle group
twice a week not good for mass. More is not always better, def not for skinny guys. To much reps.

Reply to Freddie
Posted by: Freddie | 2004/10/31

Summary:The right food, the right time, exercise program with
4 to 6 reps range and good supplementation.Keeping log and
knowledge about nutrition and exercise.

Reply to Freddie
Posted by: Tall and skinny | 2004/10/27

I am 15 years old, 1.95m tall and weighs 65kg. If you've got a solution to gain weight (eating is not a problem - I've got a healthy apetite!) please let me know!!!!!!!

Reply to Tall and skinny
Posted by: creshanda | 2004/10/27

Can you please send me a manual on how to gain weight.

On what to eat and what to do.

Reply to creshanda

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