Looking for extra tips for weight gain.
TigressMink
Posts: 7 Member
Hiya everyone!
I posted in the intro section, but thought I'd shout out in here too. A skinny chicka from Australia, I'm currently sitting on 44.6kg (164cm). I've worked up to a 10,000kj (approx 3000cal) diet, focusing on calorie dense foods and macros around 50% carb, 25% fat & 25% protein (140gram protein a day goal). I started off doing classes at the gym (bodypump, etc) but quickly found they were leading me nowhere (too much cardio), so am now in the actual gym. 3 weight sessions a week, heavy as I can manage for 3 sets of 8-10 reps and big rests in between.
I recently started using MyfitnessPal and it has helped so much reducing the time to track my calories and macronutrients. I haven't managed to put on much weight yet, but I am seeing amazing results as far as muscle growth goes!
One big problem I'm finding is that my upper body is too weak to keep pushing my lower body. I can deadlift and squat 20kg, glute bridge 25kg, but my arms can't handle carrying any more weight than that which means I can't up the amount I'm using to squat and do lunges and things (which I'm finding easy at this point). Overhead lifts I can't handle more than 5-6kg Dumbbells. I feel like my tiny weak wrists are my biggest problem, any tips there would be greatly appreciated.
Hopefully there are other skinny squirrels out there like me and we can talk about what works and what doesn't for us. ^_^
I posted in the intro section, but thought I'd shout out in here too. A skinny chicka from Australia, I'm currently sitting on 44.6kg (164cm). I've worked up to a 10,000kj (approx 3000cal) diet, focusing on calorie dense foods and macros around 50% carb, 25% fat & 25% protein (140gram protein a day goal). I started off doing classes at the gym (bodypump, etc) but quickly found they were leading me nowhere (too much cardio), so am now in the actual gym. 3 weight sessions a week, heavy as I can manage for 3 sets of 8-10 reps and big rests in between.
I recently started using MyfitnessPal and it has helped so much reducing the time to track my calories and macronutrients. I haven't managed to put on much weight yet, but I am seeing amazing results as far as muscle growth goes!
One big problem I'm finding is that my upper body is too weak to keep pushing my lower body. I can deadlift and squat 20kg, glute bridge 25kg, but my arms can't handle carrying any more weight than that which means I can't up the amount I'm using to squat and do lunges and things (which I'm finding easy at this point). Overhead lifts I can't handle more than 5-6kg Dumbbells. I feel like my tiny weak wrists are my biggest problem, any tips there would be greatly appreciated.
Hopefully there are other skinny squirrels out there like me and we can talk about what works and what doesn't for us. ^_^
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Replies
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Welcome! Read these threads: http://community.myfitnesspal.com/en/discussion/10300326/most-helpful-posts-goal-gaining-weight-must-reads#latest. They tend to answer a lot of questions that first-time gainers tend to have.
Regarding your workouts: are you using an existing program, or making up your own? I'd strongly suggest finding a good beginner program and running that for awhile (something like Starting Strength, Stronglifts 5x5, New Rules of Lifting for Women, something like that). You'll make a lot more progress on a beginner program than you will if you're doing your own thing.
Do you have access to a squat rack or cage? If so, it will be much easier for you to progress with your squats (it'll eliminate the worry of how much you can lift with your arms; most of us squat more than we could lift overhead, and we hit that point relatively quickly).0 -
Hi Alice ^.^
I started off with a routine that one of the PT's at my gym gave me as part of my fitness assessment, but after reading a lot more in regards to trying to gain and not get too lean I adjusted it to be more weight, less reps. Then I added in a few things to target certain areas like glute bridges and more squats to try and grow my butt
I did originally have in some squats and lunges using the smith machine, but after a couple of sessions the bone on the back of my neck was so sore and felt bruised where the padding on the bar had been pressing, so I switched to using kettlebells and dumbbells to do them instead.
I think maybe regressing back to a beginner programs even just for my arms might help. I feel like my arms are somehow getting weaker. At one point I was able to lift 7kg overhead for each arm, now I'm struggling with 5-6kg. My arms seem okay, but my wrists kind of collapse after a few lifts and I don't want to risk hurting myself so I stop.
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TigressMink wrote: »Hi Alice ^.^
I started off with a routine that one of the PT's at my gym gave me as part of my fitness assessment, but after reading a lot more in regards to trying to gain and not get too lean I adjusted it to be more weight, less reps. Then I added in a few things to target certain areas like glute bridges and more squats to try and grow my butt
I did originally have in some squats and lunges using the smith machine, but after a couple of sessions the bone on the back of my neck was so sore and felt bruised where the padding on the bar had been pressing, so I switched to using kettlebells and dumbbells to do them instead.
I think maybe regressing back to a beginner programs even just for my arms might help. I feel like my arms are somehow getting weaker. At one point I was able to lift 7kg overhead for each arm, now I'm struggling with 5-6kg. My arms seem okay, but my wrists kind of collapse after a few lifts and I don't want to risk hurting myself so I stop.
I think you need to find a beginner routine like strong lifts 5x5 or all pro beginner and run that program for about three to four months. You really should not try to restructure a structured lifting program that has been designed by a professional.
If you are getting a sore neck from the bar, then you have the bar positioned to high. The bar should really rest on your shoulders in your traps, and not on the back of your neck.
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The program I had seems to have been a general fitness program because my hubby who is overweight and trying to slim down was given an almost identical program
I like the look of the strong lifts 5x5 program you mentioned! It looks similar to what I am doing now, but less variation in exercises. I'm definitely going to give the smith machine a go again with the tip you gave, I'm not sure why the PT didn't point out that I had the bar too high when he was showing me the machine, but it sounds like it could be what went wrong! Thankyou so much for your help
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TigressMink wrote: »The program I had seems to have been a general fitness program because my hubby who is overweight and trying to slim down was given an almost identical program
I like the look of the strong lifts 5x5 program you mentioned! It looks similar to what I am doing now, but less variation in exercises. I'm definitely going to give the smith machine a go again with the tip you gave, I'm not sure why the PT didn't point out that I had the bar too high when he was showing me the machine, but it sounds like it could be what went wrong! Thankyou so much for your help
i would highly suggest that you not learn to squat in the smith machine and that you learn to squat using a barbell in the squat rack. The reason for this is that the smith does not work stabilizer muscles and it puts too much pressure on your knees, and a barbell free weight squat is considered the king of leg movements….0 -
TigressMink wrote: »The program I had seems to have been a general fitness program because my hubby who is overweight and trying to slim down was given an almost identical program
I like the look of the strong lifts 5x5 program you mentioned! It looks similar to what I am doing now, but less variation in exercises. I'm definitely going to give the smith machine a go again with the tip you gave, I'm not sure why the PT didn't point out that I had the bar too high when he was showing me the machine, but it sounds like it could be what went wrong! Thankyou so much for your help
The PT gave you and your husband the same cookie cutter routine? I'd be looking for a new trainer since it seems that he or she isn't really interested in training you as an individual with your own goals. That's just my thoughts though.0
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