Not gaining weight or bulking.

FERGAL7

can anyone help me out. I can't seem to gain weight in muscle. I started using weights about 2 and a half years ago when I was 16. I started off using two 7.5 kg dumbells doing exercises such as curls, db press, military press, and later started hammer curls. I can now db press 70 kg so i've gotten quite a bit stronger but I haven't really "bulked" all that much, I'm in very good shape but I only weigh about 165 pound and am 6ft tall.
I'd like to gain between 15 and 20 pound but at the same time I don't want to be overtly heavy and slow as I'm big into combat sport and would also appreciate suggestions on building explosive muscle.
I feel an area I can gain a lot of muscle and weight is my legs so any exercises that would help me do that would be much appreciated.
Also I feel my diet could be a factor. I don't follow any particular diet and would infact say I probably eat a little bit less than an average man would mainly because i have quite a slow metabolism. any tips on what I should be eating??

mrnobodyfan87

FERGAL7 wrote: »

can anyone help me out. I can't seem to gain weight in muscle. I started using weights about 2 and a half years ago when I was 16. I started off using two 7.5 kg dumbells doing exercises such as curls, db press, military press, and later started hammer curls. I can now db press 70 kg so i've gotten quite a bit stronger but I haven't really "bulked" all that much, I'm in very good shape but I only weigh about 165 pound and am 6ft tall.
I'd like to gain between 15 and 20 pound but at the same time I don't want to be overtly heavy and slow as I'm big into combat sport and would also appreciate suggestions on building explosive muscle.
I feel an area I can gain a lot of muscle and weight is my legs so any exercises that would help me do that would be much appreciated.
Also I feel my diet could be a factor. I don't follow any particular diet and would infact say I probably eat a little bit less than an average man would mainly because i have quite a slow metabolism. any tips on what I should be eating??

You need to eat more calories. Milk is a good choice if you're finding it hard to find the extra calories. Lots of chicken, tuna, steak, beans, nuts, etc.

Start doing squats if you don't already.

FERGAL7

mrnobodyfan87 wrote: »

You need to eat more calories. Milk is a good choice if you're finding it hard to find the extra calories. Lots of chicken, tuna, steak, beans, nuts, etc.

Start doing squats if you don't already.

I was thinking that but one thing I'm weary of is how much calories to eat. like I'm quite lean at the moment and wouldn't like to lose that by gaining fat but is that just something that comes with gaining muscle??

mrnobodyfan87

FERGAL7 wrote: »

I was thinking that but one thing I'm weary of is how much calories to eat. like I'm quite lean at the moment and wouldn't like to lose that by gaining fat but is that just something that comes with gaining muscle??

You can eat a slight surplus of calories which will allow you to build muscle and put on minimal fat. There are loads of calculators online that work out what calories you need (http://www.freedieting.com/tools/calorie_calculator.htm).

Add 300 cals to maintenance for bulking so for you it would be around 2800. I think the ideal amount requires trial and error though. See what works best for you. And obviously as you go up in weight you'll need to increase the calories to keep growing.

I'm not an expert on this btw, I am the same as you, trying to bulk up so if anyone else out there wants to correct me feel free to do so!

As for explosive muscle, you can probably find out stuff on youtube e.g. https://www.youtube.com/watch?v=USZtiwMbQyw (edit: not a bulking video but still seems alright)

RidleyRider

There's nothing to say you have to get fat while bulking. Check out ferike in the H&F forum. Dudes ripped even on a bulk. If you can regulate your diet to eat clean foods, then you're not going to get fat. Don't dirty bulk, you will get fat.

Re exercises- Compounds! Squats, bench, deadlifts, OHP. How many days are you in the gym? Do you spend the hole time doing 'assistance work'? Structure yourself around the compounds, then assist. An idea I like and may try is keeping the weights higher on the compounds in a rep range of 3-6 and the assistance work in a hypertrophy range.

If you keep your diet the way it is, you will plateau and stay a skinny bitch for life. Granted, you're only 5 pounds lighter then me :pac:

redout

How much protein are you taking per day? If you are not getting enough protein then it will be difficult to bulk. Between foods and supplements you should be taking anywhere between 1g/lb of body weight up to 2g/lb body weight depending on what sources you read if your intention is to bulk. As mentioned above you should start squatting but this will only really develop quads. Try leg curls to hit your hamstring and standing dumbbell calf raise for calves. You definitely need a calorie surplus otherwise it will be extremely difficult to bulk. If you are working out then you shouldnt really need to worry about this surplus turning to fat bearing in mind you are eating the correct type of foods. Also you need to give yourself adequate recovery periods before hitting the same muscles again otherwise you will not get optimum results. Something as simple as upper body monday, lower body tuesday, upper body wednesday etc. Try to increase the weights on all lifts roughly every week or so otherwise you will just plateau. Also remember that at 18 your body has not stopped developing as yet.

Protein foods:
Chicken breast
Egg whites
Tuna
Greek Yoghurt
Cottage cheese
Quinoa
Sirloin steak
Whey
Turkey breast
Pork chop
Soybeans
Beans, even a tin of Heinz will give you about 20g just be wary of the salt.