Weightlifting weight gain

js8181

Hey guys.
I've been lifting on a regimen since early June and have gotten results including weight gain. My clothes still fit decently so even tho I've certainly put on some fat there's muscle too. I can tell just by the fact that certain weights are easier and I can do over 30 push-ups at once whilere I used to struggle with 15.
But my question is: how can I know how much of my gain was muscle or fat? Is it realistic that I'm these months I could have gained fifteen pounds of muscle?

Here is an example of my regimen.
4 sets:
- single arm squat press (squat to bench) starting at 15lbs X 12
- hip thrusts (from bench) starting with 30lb dumbbell X 15 (use a towel if you need to pad your hips from the weight)

4 sets:
- hammer curls (these are neutral grip curls aka palms are facing each other) starting with 20lbs X 12 (works more forearms)
- dips (keeping legs straight) 12x

4 sets:
- close grip push ups (hand position closer, make sure elbows stay tight to body, not flaring out) 12x
- bent over row starting with 20lb Dumbbells X 12 (
http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row make sure you're keeping back flat and core tight)

4 sets:
- Lateral bear crawl (keep knees close to the ground)
- 45 second lateral planks

rileysowner

Really the only way to know would have been to do a Dexa scan when you started and another one now. The other option is to do a cut and see what you look like and weigh when you get some of the fat off.

Packerjohn

A young male, newer to lifting, eating sufficient calories and working hard on a lifting program can gain maybe 2 pounds of muscle a month.

http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/

The best lifting routine would be one that emphasizes compound movements i.e, squats, deadlifts, presses, rows, etc. Based on the routine you described I doubt if you built much muscle.

js8181

Thanks. I had my numbers wrong. I've only gained about 6 pounds since starting this weight training. So according to the above that could very well be muscle. Gonna do a cut now anyway

Packerjohn

js8181 wrote: »

Thanks. I had my numbers wrong. I've only gained about 6 pounds since starting this weight training. So according to the above that could very well be muscle. Gonna do a cut now anyway

I seriously doubt you gained 6 pounds of muscle if you only did what you described.

Again, compound movements with heavy (for you) weights in the 5-10 rep range will build muscle. To gain the 2 pounds of muscle a month think a college athlete in an offseas on training program, i.e., hard work.

js8181

But some of that 6 pounds over six months could be muscle right?

DancingMoosie

Some of it could be, but you would do yourself a favor by following a program of progressive compound lifts.