Gaining weight when your tiny

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

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!.

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 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 wrote: »

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

lol ok

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.

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.

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 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