How to Gain Weight

April 22, 2004 11:36 AM

Weight gain techniques for the slim and tall [more inside]

I just turned 21, am 6' and 140 pounds (I also like long walks on the beach) and I've decided that this is the year I gain some muscle mass. I have a high metabolism and I'm a runner (which means I'm not interested in becoming a "meathead", just to get to a comfortable weight and to look good in my clothes), so I'm obviously working against putting on fast muscle mass. I eat 3 meals a day and have been trying to up my protein by snacking on left-over meat and cheese and I don't find it to be too hard. I've spent some time at the gym lately and while I've added some muscle mass, it's mostly toning what I have now (I'm slim but I've got a little muscle on me). For someone who's starting out with a relatively small amount of strength and a high resistance to weight gain, what are some good resources for information on the types of exercise/diets I might need to put on about 30-40 pounds of muscle?

I'm patient, so a slower-moving system would suit me fine as well but I, like everyone, also like to see results NOW. What can you suggest?

posted by dflemingdotorg to health & fitness (9 answers total)

:waits with bated breath:

I'm in the same boat. Most of the variables are pretty close, as well.
posted by Gyan at 11:38 AM on April 22, 2004

30-40 pounds is quite a gain for your weight, you're talking about a 30% weight gain. Basically, I'd recommend lifting weights A LOT (upper and especially lower body) and eating A LOT. With your tall, slender body type, you're virtually assured that you won't turn into a "meathead" type.
posted by split atom at 12:04 PM on April 22, 2004

You don't want to gain weight. Trust me. Once you "change" your metabolism and start gaining, you'll never be the same, and some day when it's tough to keep off the pounds you'll regret it. You can eat anything you want and stay thin, what more do you want? Also, you can gain strength without needing bulk.

Just my .02.
Metabolic rate is due in large part to surface area (skin)/volume ratio. Once you put on the LBs, which "hold" heat and keep the body much more easily at 98.6 degrees, you're metab keeps slowing and you keep putting on weight. Not to mention your metab slows naturally as you get older.
posted by Shane at 12:44 PM on April 22, 2004

There's a few things you've got to consider here (consistency is key for all):

You're going to need to workout regularly (avg. 4x per week) with heavy weights and low reps (6-8 should suffice). Toning exercises won't cut it. Concentrate on the major muscles and consider a hardgainer type routine.

You're going to want to eat 5-6 times a day. Some of those could be protein shakes or whatever, depending on your preference. If you really want to gain weight fast, you're probably gonna end up putting on some fat as well. Ain't gonna kill you.

You may also want to consider cutting back your cardio a bit (depending on how ofter/long you run for). It will work against you as far as caloric intake goes.

Btw, 30-40 pounds is a lot. If will take years to put that kind of weight on. If you're going at it hard you can prob. achieve 1-2 lbs of solid muscle mass a month. Also see previous post here.
posted by trillion at 1:10 PM on April 22, 2004

I've got some fat on my ass that you can have.

Seriously, my brother had a lot of luck with some of the GNC weight gain formulas. You might try those if you're open to taking a supplement.

Good luck!
posted by LittleMissCranky at 2:07 PM on April 22, 2004

You can eat anything you want and stay thin, what more do you want?

I'd like to add more weight because it aides a few of my favourite activites (I play a forward's game in basketball and the only thing that holds me back is being pushed around, for example. Tough in mind but not in body). I know that strength and bulk are not hand in hand but I know that my target weight is around 166 pounds for my height and I'd like maximize my body's potential getting there.

I understand the risks one gets into by adding weight, however I've got a personality that is in constant motion and activity and that bodes well for keeping the weight on the right way.

I'm willing to put the time in and I realize that my goal is years down the road, however, I'd rather work as effectively as I can towards my goal. Thank you all for the resources and advice, I'll add it to the file cabinet in my brain : )
posted by dflemingdotorg at 3:44 PM on April 22, 2004

I'll agree with all of the above, plus: after you get your strength level up (say, benching 135 ten times, if you started being able to lift only 75), drop the reps and up the weight. Do a warmup of each exercise in your routine, then do sets of five, four, and three reps each, increasing the weight as you go. Then move to the next exercise. You'd want to do a total of 12-15 sets (not including warmups) for a particular muscle group. Make sure that the weight you're using is enough that on the last rep of each set, you can barely get it up; or, if you have a lifting buddy, go heavy enough that you need a wee bit of help on the last rep of each set. Make sure to keep the lifting motions slow and steady, especially on the negatives (the weight is moving down). Only work each muscle group twice a week. Change your routine for each body part once a month, but try to stage it so that your new pec routine is one week, the new arm routine is the next, etc.
Are there any particular muscles you'd like to build? On a skinny frame, small improvements in the "showoff" muscles - arms, pecs, glutes - can go a long way.
One last thing - when starting out, don't forget to build up your forearm muscles. A weak grip will keep your upper body from being able to really lift what the other muscles are able to do.
posted by notsnot at 5:05 PM on April 22, 2004

This website on weight training / fitness has been recommended here on the green before. I've been looking to up my fitness level as well, and it has some easy-to-follow directions and suggestions. It is ostensibly for women, but I would imagine have some good ideas for you as well. It is free of supplement promotions, crazy flash banners, and includes a very thorough guide to proper weight training techniques.
posted by fionab at 6:44 PM on April 22, 2004

I'd like to add more weight because it aides a few of my favourite activites ... but I know that my target weight is around 166 pounds for my height and I'd like maximize my body's potential getting there.

Sounds fair enough and well thought-out. If I were you, though, I'd be careful not to sacrifice your running talent in the process. trillion's advice is the quickest way to go [You're going to need to workout regularly (avg. 4x per week) with heavy weights and low reps (6-8 should suffice). Toning exercises won't cut it. Concentrate on the major muscles and consider a hardgainer type routine], but you have to realize this will work directly against your running career.

My advice, from experience, would be to take it slow, keep up your cardio at all times, and maybe add some sets of 20 reps to those bulk exercizes. Do it right.

I was once one of those people who could eat anything and stay at 160#/6', but I bulked up over the course of a summer back in high schl. While I stay in good shape now, it is much tougher to keep the extra flab off, and I regret having changed my natural metabolism. Also, I have fallen off the running these past years, and I can't tell you what I'd give to be able to flit thru a 10K race or a 10-mile practice effortlessly the way I once could. Running is a joy and a gift.

Anyway, it sounds like you have the right idea and are willing to do it right.

This has just been the $.02 of an "old guy" who's been there!
posted by Shane at 6:44 AM on April 23, 2004