Want to gain weight
Discussion
Looking for any tips for gaining a bit of healthy weight. Ta!
I'm 54, 5'9 and about 61 kgs
As a Warehouse Manager my job is active and involves lifting and shifting stuff. I do 50 press-up's every morning, a few pull-up's on the pallet racking and 100 sit up's when I get home. I don't feel like a 9 stone weakling. Been pretty much the same size all my adult life.
I could do with being 5 kgs heavier but I'm just not getting there. Probably need a bit more bulk on the legs.
Why?
1/ Being thin and getting old isn't a great look
2/ I do dinghy racing most Sunday's and being a bit heavier will help when its windy
I have never been to a Gym, If this is the only way to gain muscle bulk then I guess that's what I have to do.
Any thoughts greatly appreciated.
I'm 54, 5'9 and about 61 kgs
As a Warehouse Manager my job is active and involves lifting and shifting stuff. I do 50 press-up's every morning, a few pull-up's on the pallet racking and 100 sit up's when I get home. I don't feel like a 9 stone weakling. Been pretty much the same size all my adult life.
I could do with being 5 kgs heavier but I'm just not getting there. Probably need a bit more bulk on the legs.
Why?
1/ Being thin and getting old isn't a great look
2/ I do dinghy racing most Sunday's and being a bit heavier will help when its windy
I have never been to a Gym, If this is the only way to gain muscle bulk then I guess that's what I have to do.
Any thoughts greatly appreciated.
Work out how many calories you burn a day. There are some tdee calculators online. Then eat 200-500 calories more each day. Then for training you don't need to go to the gym, but you will need progressive overload, aka try to do more than you did last time. Your work out isn't the greatest, sit ups are pretty poor for core work over all. Look on the wiki on fitness Reddit, it's a great place to start.
Edited by Tigerj on Tuesday 2nd November 08:00
epicfail said:
Looking for any tips for gaining a bit of healthy weight. Ta!
I'm 54, 5'9 and about 61 kgs
As a Warehouse Manager my job is active and involves lifting and shifting stuff. I do 50 press-up's every morning, a few pull-up's on the pallet racking and 100 sit up's when I get home. I don't feel like a 9 stone weakling. Been pretty much the same size all my adult life.
I could do with being 5 kgs heavier but I'm just not getting there. Probably need a bit more bulk on the legs.
Why?
1/ Being thin and getting old isn't a great look
2/ I do dinghy racing most Sunday's and being a bit heavier will help when its windy
I have never been to a Gym, If this is the only way to gain muscle bulk then I guess that's what I have to do.
Any thoughts greatly appreciated.
Depends what you goal is. I'm 54, 5'9 and about 61 kgs
As a Warehouse Manager my job is active and involves lifting and shifting stuff. I do 50 press-up's every morning, a few pull-up's on the pallet racking and 100 sit up's when I get home. I don't feel like a 9 stone weakling. Been pretty much the same size all my adult life.
I could do with being 5 kgs heavier but I'm just not getting there. Probably need a bit more bulk on the legs.
Why?
1/ Being thin and getting old isn't a great look
2/ I do dinghy racing most Sunday's and being a bit heavier will help when its windy
I have never been to a Gym, If this is the only way to gain muscle bulk then I guess that's what I have to do.
Any thoughts greatly appreciated.
Just want more weight, eat more.
Want to gain muscle mass, train better and eat more.
Want to just be bigger, either of the above.
Either way you need to eat more but depending on what you want depends on how to do it. If you start training you may get skinner but more defined unless you increase food intake to compensate.
If you just want to gain weight its easy, a box of 12 Krispy Kreme a day will do it.
If you want to gain muscle though either join a gym or buy a decent set of dumb bells and excessive at home, YouTube is full of ideas for exercises, eating a high protein diet alongside the weight training will assist too.
If you want to gain muscle though either join a gym or buy a decent set of dumb bells and excessive at home, YouTube is full of ideas for exercises, eating a high protein diet alongside the weight training will assist too.
I'd suggest joining a gym which will allow you to train all the muscle groups. I'd imagine you'll see fairly decent results if you've never done a weight training routine before. High volume exercises like push ups and sit ups aren't great for mass really, but of course have their place for endurance. I'd suggest 3 sets of 8 reps per exercise in a bodybuilding routine. Just my 2p.
epicfail said:
Looking for any tips for gaining a bit of healthy weight. Ta!
I'm 54, 5'9 and about 61 kgs
As a Warehouse Manager my job is active and involves lifting and shifting stuff. I do 50 press-up's every morning, a few pull-up's on the pallet racking and 100 sit up's when I get home. I don't feel like a 9 stone weakling. Been pretty much the same size all my adult life.
I could do with being 5 kgs heavier but I'm just not getting there. Probably need a bit more bulk on the legs.
Why?
1/ Being thin and getting old isn't a great look
2/ I do dinghy racing most Sunday's and being a bit heavier will help when its windy
I have never been to a Gym, If this is the only way to gain muscle bulk then I guess that's what I have to do.
Any thoughts greatly appreciated.
Don't eat sugar. I'm 54, 5'9 and about 61 kgs
As a Warehouse Manager my job is active and involves lifting and shifting stuff. I do 50 press-up's every morning, a few pull-up's on the pallet racking and 100 sit up's when I get home. I don't feel like a 9 stone weakling. Been pretty much the same size all my adult life.
I could do with being 5 kgs heavier but I'm just not getting there. Probably need a bit more bulk on the legs.
Why?
1/ Being thin and getting old isn't a great look
2/ I do dinghy racing most Sunday's and being a bit heavier will help when its windy
I have never been to a Gym, If this is the only way to gain muscle bulk then I guess that's what I have to do.
Any thoughts greatly appreciated.
Eat pasta.
Potatoes.
Do you drink milk? I found milk helped me a lot when I was training alot years ago.
Recently I've been training and not eating properly and it's s
t. 50 press-ups and 100 sit ups every day is a ludicrous amount of time and effort, good for you!
You're encountering part of the issue with purely bodyweight exercises, it is a lot more labour intensive to try and gain weight as it's hard to overload your muscles without getting very inventive.
You're clearly self-disciplined, so you might find just getting some weights to use at home will be enough to basically just add more weight to what you're already doing, although going to the gym will be easier in terms of equipment.
There's a vast amount of youtube noise about the subject. If you like to read, you might enjoy Mark Rippertoe's book Starting Strength. It's relatively old but pleasantly no nonsense and I think probably quite well aligned with what you're after.
If you don't want to get too involved in it, personally for simplest input and most output I'd suggest buy an olympic bar and a few plates (pair of 2.5kg, pair of 5kg, pair of 10kg, pair of 20kg) and add a set of deadlifts into your daily routine. Literally just 1 set of maybe 3 to 5.
Watch plenty of youtube footage of how to perform the lift properly. Film yourself doing it with just the bar, and really make sure you've got the technique right, then just work your way up the weight, you'll be buying another pair of 20s in no time.
I have no qualifications on the matter, and am but an anonymous internet user, so consider my suggestion just one random part of your research
Oh and drink lots of whole milk
You're encountering part of the issue with purely bodyweight exercises, it is a lot more labour intensive to try and gain weight as it's hard to overload your muscles without getting very inventive.
You're clearly self-disciplined, so you might find just getting some weights to use at home will be enough to basically just add more weight to what you're already doing, although going to the gym will be easier in terms of equipment.
There's a vast amount of youtube noise about the subject. If you like to read, you might enjoy Mark Rippertoe's book Starting Strength. It's relatively old but pleasantly no nonsense and I think probably quite well aligned with what you're after.
If you don't want to get too involved in it, personally for simplest input and most output I'd suggest buy an olympic bar and a few plates (pair of 2.5kg, pair of 5kg, pair of 10kg, pair of 20kg) and add a set of deadlifts into your daily routine. Literally just 1 set of maybe 3 to 5.
Watch plenty of youtube footage of how to perform the lift properly. Film yourself doing it with just the bar, and really make sure you've got the technique right, then just work your way up the weight, you'll be buying another pair of 20s in no time.
I have no qualifications on the matter, and am but an anonymous internet user, so consider my suggestion just one random part of your research
Oh and drink lots of whole milk
Whilst press ups, pull ups and sit ups are good, i'd recommend doing heavier compound exercises.
Deadlifts, squats, bench press, shoulder press are all you'll ever need to build muscle, strength and mass.
Push the weight levels you are lifting, eat lots of protein/healthy calories and train consistently and you'll start putting on the weight you want in no time at all.
Throw yourself in the deep end for 2-3 weeks and you'll start to really enjoy the training, even looking forward to it!
Personal tip, buy some lifting chalk, it really helps!
Deadlifts, squats, bench press, shoulder press are all you'll ever need to build muscle, strength and mass.
Push the weight levels you are lifting, eat lots of protein/healthy calories and train consistently and you'll start putting on the weight you want in no time at all.
Throw yourself in the deep end for 2-3 weeks and you'll start to really enjoy the training, even looking forward to it!
Personal tip, buy some lifting chalk, it really helps!
If want to get big muscles then the gym is probably the best option so then you can do heavy deadlifts, squats and bench presses.
However, if you don't really want to join a gym then a heavy kettlebell is a great way to add some extra resistance to your home workout.
Either way, to gain weight you need to eat more protein and fats. Eggs, meats, dairy.
However, if you don't really want to join a gym then a heavy kettlebell is a great way to add some extra resistance to your home workout.
Either way, to gain weight you need to eat more protein and fats. Eggs, meats, dairy.
Forget all the threads about people posting their new super cars . . This one has made me genuinely jealous ! I can’t imagine actually being lighter than I’d want ! With your active job and lifestyle it does look like you need more calories in . . Or build more muscle as it weighs more than fat ?
Vocht said:
Whilst press ups, pull ups and sit ups are good, i'd recommend doing heavier compound exercises.
Deadlifts, squats, bench press, shoulder press are all you'll ever need to build muscle, strength and mass.
Push the weight levels you are lifting, eat lots of protein/healthy calories and train consistently and you'll start putting on the weight you want in no time at all.
Throw yourself in the deep end for 2-3 weeks and you'll start to really enjoy the training, even looking forward to it!
Personal tip, buy some lifting chalk, it really helps!
This covers it, basically. It's also exactly what is in the book I mentioned.Deadlifts, squats, bench press, shoulder press are all you'll ever need to build muscle, strength and mass.
Push the weight levels you are lifting, eat lots of protein/healthy calories and train consistently and you'll start putting on the weight you want in no time at all.
Throw yourself in the deep end for 2-3 weeks and you'll start to really enjoy the training, even looking forward to it!
Personal tip, buy some lifting chalk, it really helps!
You're not in body building competitions, you don't need to spend 20 minutes focusing on your biceps, just do those 4 exercises regularly with good form, and you'll get as strong as you want.
There are some good bodyweight exercises that will take you a bit further in strength and muscle
Then sandbag:
https://mtntactical.com/knowledge/5-great-sandbag-...
Then sandbag:
https://mtntactical.com/knowledge/5-great-sandbag-...
Edited by MC Bodge on Tuesday 2nd November 11:47
SturdyHSV said:
50 press-ups and 100 sit ups every day is a ludicrous amount of time and effort, good for you!
You're encountering part of the issue with purely bodyweight exercises, it is a lot more labour intensive to try and gain weight as it's hard to overload your muscles without getting very inventive.
You're clearly self-disciplined, so you might find just getting some weights to use at home will be enough to basically just add more weight to what you're already doing, although going to the gym will be easier in terms of equipment.
There's a vast amount of youtube noise about the subject. If you like to read, you might enjoy Mark Rippertoe's book Starting Strength. It's relatively old but pleasantly no nonsense and I think probably quite well aligned with what you're after.
If you don't want to get too involved in it, personally for simplest input and most output I'd suggest buy an olympic bar and a few plates (pair of 2.5kg, pair of 5kg, pair of 10kg, pair of 20kg) and add a set of deadlifts into your daily routine. Literally just 1 set of maybe 3 to 5.
Watch plenty of youtube footage of how to perform the lift properly. Film yourself doing it with just the bar, and really make sure you've got the technique right, then just work your way up the weight, you'll be buying another pair of 20s in no time.
I have no qualifications on the matter, and am but an anonymous internet user, so consider my suggestion just one random part of your research
Oh and drink lots of whole milk
Good advice, I’d suggest a set of micro plates as well so over time you can make weight increases that your body can’t notice. Just the deadlift on its own is enough training for most people, it will work every muscle in your body, head to toe. You're encountering part of the issue with purely bodyweight exercises, it is a lot more labour intensive to try and gain weight as it's hard to overload your muscles without getting very inventive.
You're clearly self-disciplined, so you might find just getting some weights to use at home will be enough to basically just add more weight to what you're already doing, although going to the gym will be easier in terms of equipment.
There's a vast amount of youtube noise about the subject. If you like to read, you might enjoy Mark Rippertoe's book Starting Strength. It's relatively old but pleasantly no nonsense and I think probably quite well aligned with what you're after.
If you don't want to get too involved in it, personally for simplest input and most output I'd suggest buy an olympic bar and a few plates (pair of 2.5kg, pair of 5kg, pair of 10kg, pair of 20kg) and add a set of deadlifts into your daily routine. Literally just 1 set of maybe 3 to 5.
Watch plenty of youtube footage of how to perform the lift properly. Film yourself doing it with just the bar, and really make sure you've got the technique right, then just work your way up the weight, you'll be buying another pair of 20s in no time.
I have no qualifications on the matter, and am but an anonymous internet user, so consider my suggestion just one random part of your research
Oh and drink lots of whole milk
Ignore the advice of anyone who dismisses pull ups. They are one of, if not the best back exercise.
Push ups are great too, especially for us older people. Between the two they work almost every upper body muscle. You shouldn't exercise the same muscles every day, they need a day to recover.
It sounds like you need more protein and/or more calories. You need 1.5 - 1.8 grams of protein/kg of bodyweight to build muscle. Work out how many calories you're eating and protein too.
Push ups are great too, especially for us older people. Between the two they work almost every upper body muscle. You shouldn't exercise the same muscles every day, they need a day to recover.
It sounds like you need more protein and/or more calories. You need 1.5 - 1.8 grams of protein/kg of bodyweight to build muscle. Work out how many calories you're eating and protein too.
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