Gaining weight

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3omar78
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#1
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I need some advice, I'm tall and skinny and it's very difficult for me to gain weight any advice pls.
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Libbyc16
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write a meal plan with high calories but still healthy food
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Khanthebrit
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Novice Linear Progression + eating lots of calories. Ideally 3000Kcal+
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gtty123
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(Original post by Khanthebrit)
Novice Linear Progression + eating lots of calories. Ideally 3000Kcal+
Depends on his stats. Eating in too much of a surplus, is more detrimental than beneficial.
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Khanthebrit
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(Original post by gtty123)
Depends on his stats. Eating in too much of a surplus, is more detrimental than beneficial.
If he is gaining strength while gaining weight, then he is gaining a higher percentage of lean muscle mass to fat as compared to if he is gaining weight but no strength. I'd argue any Novice programme such as SS prescribing reps of 5 across sets is going to increase hypertrophy and strength.

From the OP brief description, Novice Linear Progressions sounds perfect for him/her. I use 3000kcal+ as a baseline though as I have only seen in extreme situations a male being able to complete NLP on a 2500kcal or less diet. Obviously he'll have to experiment with it, but if he's looking to gain weight I believe NLP will work wonders for him, regardless of how much he eats.
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3omar78
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(Original post by Khanthebrit)
If he is gaining strength while gaining weight, then he is gaining a higher percentage of lean muscle mass to fat as compared to if he is gaining weight but no strength. I'd argue any Novice programme such as SS prescribing reps of 5 across sets is going to increase hypertrophy and strength.

From the OP brief description, Novice Linear Progressions sounds perfect for him/her. I use 3000kcal+ as a baseline though as I have only seen in extreme situations a male being able to complete NLP on a 2500kcal or less diet. Obviously he'll have to experiment with it, but if he's looking to gain weight I believe NLP will work wonders for him, regardless of how much he eats.
a lot of those terms are unknown to me can you pls reexplain😅 sorry abt that
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Khanthebrit
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(Original post by 3omar78)
a lot of those terms are unknown to me can you pls reexplain😅 sorry abt that
Hypertrophy - increasing muscle mass, size of a muscle. Basically looking bigger.
Strength - kind of interrelated to hypertrophy. The movement of force essentially, the ability to generate it under a workload. Involving more of the central nervous system and neurological adaptations.

Essentially called 'noob gains', Novice Linear progression Is a period in which a complete beginner in the gym can subject stress to the body to be able to recover and adapt to that specific stress within 48hrs - 72hrs. This recovery allows them to be able to lift more each workout and continue such a cycle. As a result, muscles get bigger (hypertrophy) and you increase in strength rapidly. Providing you're gaining weight and getting adequate recovery to allow protein synthesis to occur.

Essentially it's done using the squats, deadlifts, Bench, and Overhead Press exercise 3x a week for 3-5 sets across 5 reps (e.g. 3x5). After completing the workout, the trainee adds 2.5kg to the next workout and so on and so on. As you can see, he gets stronger, being able to lift more, and will also experience bigger muscle mass - as bigger does mean strong due to the an increased cross-sectional muscle belly, basically making the physiology better when it comes to functioning.

Look up Stronglifts or Starting Strength. They have more detail on it all.
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