Gain weight in particular area's?

nikki0753

Hello,
Im naturally thin and have been trying to gain weight my whole life. As im getting older im finding it slightly easier, however it all tends to go to my hips and bottom. I have really skinny arms and legs and ive tried squats and lifting weights to bulk them up but it hasnt really worked!
does anyone know of other exercises or techniques to spread weight gain all over the body?
Any advice would be much appreciated!
Thanks

TavistockToad

Hello,
Im naturally thin and have been trying to gain weight my whole life. As im getting older im finding it slightly easier, however it all tends to go to my hips and bottom. I have really skinny arms and legs and ive tried squats and lifting weights to bulk them up but it hasnt really worked!
does anyone know of other exercises or techniques to spread weight gain all over the body?
Any advice would be much appreciated!
Thanks

you cant really just 'try' squats and then say they dont work... you need to do a good lifting routine with progressive loading for at least 3 months while eating a calories surplus before you can say it doesnt work...

nikki0753

Yep, had a good progressive routine going for over 9 months. really didnt do much at all

TavistockToad

Yep, had a good progressive routine going for over 9 months. really didnt do much at all

were you eating at a surplus?

nikki0753

yeah ive been increasing my calorie intake for about a year. its been hard but ive been using supplements like protein shakes and even slimfast to add calories as well as increasing my meal portions. it has been working at a very slow pace, but the weight is only going to certain places (which i guess happens to everyone in some way) i just need advice on best ways to help spread the weight, particularly to thighs.

TavistockToad

yeah ive been increasing my calorie intake for about a year. its been hard but ive been using supplements like protein shakes and even slimfast to add calories as well as increasing my meal portions. it has been working at a very slow pace, but the weight is only going to certain places (which i guess happens to everyone in some way) i just need advice on best ways to help spread the weight, particularly to thighs.

you cant make fat go to certain places, it goes where it wants... all you can do is build muscle in those places you want it.

nikki0753

yeah thats what im trying to do, but after 9 months of routinely doing squats, ive hardly had a result so just wanted advice on other exercises other than squats that could help.

arl1286

I'm not an expert by any means, but a woman can pretty much only gain about 4-6 pounds of muscle in a year (and that's on the higher end). It may just take longer than 9 months to get you there.

jeffpettis

9 months is more than enough time to have seen results from a weight training program, especially for a beginner. Have you been doing a full weight lifting regime or just squats? Have you consistently been adding weight to the bar? After that length of time you should have substantially increased the amount of weight you are lifting.

Your diet has got to be right to add muscle as well. Have you gained any weight at all?

Something isn't adding up. Like I said before 9 months is more than enough time to have gained weight...

nikki0753

Wow 4-6 pounds a year! I never knew that! I thought my results were disappointing but I guess its actually working at the right pace. I think I'm just being impatiant!

ndj1979

what does your lifting program consist of?

HungryasFuark

if u didn't c any change in 9 month then u are not eating enough to gain ..how much are u gaining a month

nikki0753

9 months is more than enough time to have seen results from a weight training program, especially for a beginner. Have you been doing a full weight lifting regime or just squats? Have you consistently been adding weight to the bar? After that length of time you should have substantially increased the amount of weight you are lifting.

Your diet has got to be right to add muscle as well. Have you gained any weight at all?

Something isn't adding up. Like I said before 9 months is more than enough time to have gained weight...

oh dont get me wrong i have gained weight, just at a very slow pace in my thighs and arms whereas other places such as my hips have gained it quite quickly. i havnt been doing a full weight lifting regime as i dont know much about it - squats and weights is all i really know. i have been increasing the bar slowly but not too much as i dont want to look too muscular!

ndj1979

i would recommend doing the following..

pick up a copy of starting strength and new rules of lifting for woman ..

Then develop a program of compound movements - squats, deadlifts, chin ups/pull ups, overhead press, bench press, and rows - and then build a program around these moves. Maybe starting strength or 5x5 or something like that…

Since it sounds like you are familiar with training ..you could do an upper/lower split four days a week …where you go monday - upper; tuesday - lower ; wens - off/abs/cardio; thurs - upper; friday - lower sat/sun off and or active rest…

this will work your entire body and help you get the results that you want ….

nikki0753

if u didn't c any change in 9 month then u are not eating enough to gain ..how much are u gaining a month

it varies really, sometimes nothing and sometimes a pound or 2. i thought i was eating enough, but ive only just singed up to this site so im hoping i can monitor my daily intake better to see if i do need to eat more

nikki0753

i would recommend doing the following..

pick up a copy of starting strength and new rules of lifting for woman ..

Then develop a program of compound movements - squats, deadlifts, chin ups/pull ups, overhead press, bench press, and rows - and then build a program around these moves. Maybe starting strength or 5x5 or something like that…

Since it sounds like you are familiar with training ..you could do an upper/lower split four days a week …where you go monday - upper; tuesday - lower ; wens - off/abs/cardio; thurs - upper; friday - lower sat/sun off and or active rest…

this will work your entire body and help you get the results that you want ….

Thanks im not too familiar with training as all ive ever done was squats really.
but your plan sounds really good, thats the kinda info i was looking for. not sure what some of those are - like deadlifts, but will look into it. Thanks for your help!

HungryasFuark

if u didn't c any change in 9 month then u are not eating enough to gain ..how much are u gaining a month

it varies really, sometimes nothing and sometimes a pound or 2. i thought i was eating enough, but ive only just singed up to this site so im hoping i can monitor my daily intake better to see if i do need to eat more

i read that 1 pound or 1/2 a pound/ month is good since this is ur first year of bulking up anymore would be fat ..yeah monitor ur intake for the next 4 weeks and c how it goes i'm sure u will make some good gains

nikki0753

if u didn't c any change in 9 month then u are not eating enough to gain ..how much are u gaining a month

it varies really, sometimes nothing and sometimes a pound or 2. i thought i was eating enough, but ive only just singed up to this site so im hoping i can monitor my daily intake better to see if i do need to eat more

i read that 1 pound or 1/2 a pound/ month is good since this is ur first year of bulking up anymore would be fat ..yeah monitor ur intake for the next 4 weeks and c how it goes i'm sure u will make some good gains

Thanks! I hope so