Gaining weight when your tiny

holdol87

I’m 50kg 5’5 and can’t for the life of my gain weight and weight train yet all I want to do is gain a stone and look ripped. Legs have potential arms are tiny and overall have a small frame. I need workout tips and meal tips ASAP. I need to stop eating rubbish and understand weights so much more. Any help will be massively appreciated x

Davidsdottir

I started 5 years ago at 5'5"ish and 114 lbs. I'm currently on bulk #4 and weigh 138 lbs with 18.7% body fat. It's possible, just eat and train.

TavistockToad

Peanut butter and full fat milk...

ecjim

TavistockToad wrote: »

Peanut butter and full fat milk...

that works
look at weight training programs like Strong Curves, Strong Lifts. or Grey Skull - pick one and stick with it - limit your cardio - eat enough protein & carbs to gain 1 lb per week - Eastcoast Jim

samantharmaggard

You need to eat a calorie surplus and lift, lift, lift.... heavy.

clbaft

Davidsdottir wrote: »

I started 5 years ago at 5'5"ish and 114 lbs.

I started the same height/weight around 7-8 months ago, I hope my progress is as good as yours in a few years!

to OP: I had pretty much no muscle mass. I'm now ~125lbs and not much higher body fat - a bit softer because I don't clean bulk. You just need to eat at a surplus and lift progressively heavier weights.

I saw no real progress in the beginning few months eating 1800 and doing baby lifts / machines because I was scared to eat enough and was too weak to do proper lifts.

Compound lifts such as conventional Deadlifts (start with Romanian Deadlifts to strengthen your posterior chain and teach you how to hip hinge first, until you can do a reasonable weight safely) and Hip Thrusts will get you the big gains. Lat Pulldowns can be done as an absolute beginner but watch some videos for form on all of these. I can't barbell squat so I don't but obv it's a good exercise if you can! Split squats are a good alternative.

Don't rush and above all - don't be afraid to eat ! A lot.

J_Fairfax

you'll never get biceps if you don't do curls.

but yeah, just persevere with the lifts, keep it going, lift heavy, do compound lifts, squats, deadlifts, benchpress, they'll increase your overall strength, and do a load of tricep pushdowns and bicep curls using cable machines, the constant tension you can get from these devices is fantastic.

also also remember to eat enough protein, 1g per lb of target bodyweight.

the absolute maximum you'll grow muscle as a natural lifter is like 2lbs a month, and that's absolute max. for someone with your light frame it's probably going to be lower, so just be patient.

10lbs of lean muscle gained over the course of a year and you'll look a lot better!.

RC4655

I got 20 1/2" biceps without doing curls. Heavy squats, heavy deadlifts, heavy bench press is all you need for big arms.

stanmann571

J_Fairfax wrote: »

you'll never get biceps if you don't do curls.

but yeah, just persevere with the lifts, keep it going, lift heavy, do compound lifts, squats, deadlifts, benchpress, they'll increase your overall strength, and do a load of tricep pushdowns and bicep curls using cable machines, the constant tension you can get from these devices is fantastic.

also also remember to eat enough protein, 1g per lb of target bodyweight.

the absolute maximum you'll grow muscle as a natural lifter is like 2lbs a month, and that's absolute max. for someone with your light frame it's probably going to be lower, so just be patient.

10lbs of lean muscle gained over the course of a year and you'll look a lot better!.

randycairns4655 wrote: »

I got 20 1/2" biceps without doing curls. Heavy squats, heavy deadlifts, heavy bench press is all you need for big arms.

Unless you're looking for a competition stage body, curls are likely unnecessary

mitch16

J_Fairfax wrote: »

you'll never get biceps if you don't do curls.

but yeah, just persevere with the lifts, keep it going, lift heavy, do compound lifts, squats, deadlifts, benchpress, they'll increase your overall strength, and do a load of tricep pushdowns and bicep curls using cable machines, the constant tension you can get from these devices is fantastic.

also also remember to eat enough protein, 1g per lb of target bodyweight.

the absolute maximum you'll grow muscle as a natural lifter is like 2lbs a month, and that's absolute max. for someone with your light frame it's probably going to be lower, so just be patient.

10lbs of lean muscle gained over the course of a year and you'll look a lot better!.

OP is female. 2 lbs of muscle a month, naturally, is unlikely.

J_Fairfax

mitch16 wrote: »

OP is female. 2 lbs of muscle a month, naturally, is unlikely.

very true

stanmann571 wrote: »

Unless you're looking for a competition stage body, curls are likely unnecessary

I'm not so sure, I think that curls and tricep pushdowns are useful for increasing arm strength and size in a shorter period of time than if you want them to grow indirectly as a result of work on the big three.

the OP wants results quick, i think high volume curls and tricep pushdowns will yield quick results. like 5 sets of 20 reps starting at a light weight to really get a burn will have a big impact, and won't really interfere with the other lifts as they can be done after.

you can't go heavy on the big 3 all the time as a novice lifter, so I think for the OPs needs some direct arm work would be useful.

for legs I would actually also suggest things such as cycling in a spin class or using high resistance on an elliptical, you can get a real good burn in your legs and if you're not very athletic at the moment doing 30-40 mins on either of those three times a week or more - with a resistance that is challenging for you, will help develop the legs, and glutes, relatively quickly. Plus they will improve cardio and help shift weight.

J_Fairfax

randycairns4655 wrote: »

I got 20 1/2" biceps without doing curls. Heavy squats, heavy deadlifts, heavy bench press is all you need for big arms.

v impressive, personally I like to curl in the squat rack

https://www.youtube.com/watch?v=djudFCJrpzU

trigden1991

J_Fairfax wrote: »

you'll never get biceps if you don't do curls.

lol ok

J_Fairfax

trigden1991 wrote: »

J_Fairfax wrote: »

you'll never get biceps if you don't do curls.

lol ok

haha, I know it's not strictly true.

it's actually a line from a song I like:

https://www.youtube.com/watch?v=oz1K-O2Yzos

personally I have found that I have developed my arms much better when putting in direct work rather than just getting them worked indirectly through compound lifts, but everyone is different right and there are multiple ways to achieve results.

Emeraldreign

randycairns4655 wrote: »

I got 20 1/2" biceps without doing curls. Heavy squats, heavy deadlifts, heavy bench press is all you need for big arms.

Or carry a really big kid around for a year and a half.

RC4655

Emeraldreign wrote: »

randycairns4655 wrote: »

I got 20 1/2" biceps without doing curls. Heavy squats, heavy deadlifts, heavy bench press is all you need for big arms.

Or carry a really big kid around for a year and a half.

That will do it too

holdol87

Thank you all!!! I’m eating sooooo much! Which is difficult for me but I am so determined!! I need a gym buddy! Or a PT! I have an idea of what I’m doing and reading books at night (whilst eating) about what to do in the gym the following day! Really appreciate all of your support!

Silkysausage

The advice to eat lots and lift heavy is good but when you're small like me... I'm a 115lbs, 160cm ectomorph, it can be difficult.

Eat well, eat regularly and choose the best wholefoods to keep you going. Snack inbetween main meals or eat smaller meals throughout the day and evening.

Protein shakes are great for protein, complex carbs, fresh fruit and veg. I have 2 of these bad boys a day using soy milk, frozen berries, banana, apple juice and pea protein powder.

Good form when lifting is vital. I was moving my elbows too much the other day with 6kg dumbbells with hammer curls but my friend pointed that out! When proper form was used I had to go down to the 5's instead because of the burn!

Plenty of water, rest and don't forget to eat some crap at least once a week

RC4655

Silkysausage wrote: »

The advice to eat lots and lift heavy is good but when you're small like me... I'm a 115lbs, 160cm ectomorph, it can be difficult.

Eat well, eat regularly and choose the best wholefoods to keep you going. Snack inbetween main meals or eat smaller meals throughout the day and evening.

Protein shakes are great for protein, complex carbs, fresh fruit and veg. I have 2 of these bad boys a day using soy milk, frozen berries, banana, apple juice and pea protein powder.

Good form when lifting is vital. I was moving my elbows too much the other day with 6kg dumbbells with hammer curls but my friend pointed that out! When proper form was used I had to go down to the 5's instead because of the burn!

Plenty of water, rest and don't forget to eat some crap at least once a week

Good form is vital as you said. Very critical to use proper form on every lift. Going heavy is relative. Heavy is usually a weight you can lift for 3 to 5 reps, leaving one or two reps in the tank. If your looking to gain mass. Bodybuilders typically use lighter weights for higher reps, which is great for physique. But if your goal is mass and strength, heavier weight for fewer reps is a better way to go. Heavy for you may mean using an empty 45 lb bar. It may mean using 500 lbs to someone else. Basic squats, bench and deadlifts for five sets with a weight you can barely lift, while maintaining good form, will do wonders for adding mass, as long as you are eating properly.

Silkysausage

randycairns4655 wrote: »

Silkysausage wrote: »

The advice to eat lots and lift heavy is good but when you're small like me... I'm a 115lbs, 160cm ectomorph, it can be difficult.

Eat well, eat regularly and choose the best wholefoods to keep you going. Snack inbetween main meals or eat smaller meals throughout the day and evening.

Protein shakes are great for protein, complex carbs, fresh fruit and veg. I have 2 of these bad boys a day using soy milk, frozen berries, banana, apple juice and pea protein powder.

Good form when lifting is vital. I was moving my elbows too much the other day with 6kg dumbbells with hammer curls but my friend pointed that out! When proper form was used I had to go down to the 5's instead because of the burn!

Plenty of water, rest and don't forget to eat some crap at least once a week

Good form is vital as you said. Very critical to use proper form on every lift. Going heavy is relative. Heavy is usually a weight you can lift for 3 to 5 reps, leaving one or two reps in the tank. If your looking to gain mass. Bodybuilders typically use lighter weights for higher reps, which is great for physique. But if your goal is mass and strength, heavier weight for fewer reps is a better way to go. Heavy for you may mean using an empty 45 lb bar. It may mean using 500 lbs to someone else. Basic squats, bench and deadlifts for five sets with a weight you can barely lift, while maintaining good form, will do wonders for adding mass, as long as you are eating properly.

Well put! And yes, it's all relative to each individual on how 'heavy' is.

adamscottfitness

Increase the fat and proteins in your diet and lower the carbohydrates. Do more reps, squats , body weight lifting and i am pretty sure that you gain weight very quickly. But in my suggesting if your height is short then slimer body looks more good than a fatty and healthy body.

Davidsdottir

adamscottfitness wrote: »

Increase the fat and proteins in your diet and lower the carbohydrates. Do more reps, squats , body weight lifting and i am pretty sure that you gain weight very quickly. But in my suggesting if your height is short then slimer body looks more good than a fatty and healthy body.

Big load of B.S. here.

Silkysausage

Davidsdottir wrote: »

adamscottfitness wrote: »

Increase the fat and proteins in your diet and lower the carbohydrates. Do more reps, squats , body weight lifting and i am pretty sure that you gain weight very quickly. But in my suggesting if your height is short then slimer body looks more good than a fatty and healthy body.

Big load of B.S. here.

Yup