Group: General Fitness & Exercise

General Fitness & Exercise
Created: 2011/12/31, Members: 379, Messages: 54577

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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Help me gain weight

dac879
dac879
Posts: 3
Joined: 2005/10/04
United States
2009/08/27, 09:19 AM
I've been lifting for approximately 6 months and have made nice strength gains, but haven't really gained weight - maybe 5 pounds. I realize I am probably not eating enough, but I also wonder if I am overtraining. My schedule:

Monday
-Bicep Curls
-Leg Presses
-Leg curls
-Leg Extensions
-Calf extensions
-Lat Pulldown
-Rows
- dumbell curls

Tuesday
-Bench
-Incline Bench
-Lateral raises
-Military Press
-Tricep Extension

Wednesday --- off day

Thursday -same as Monday

Friday - same as Tuesday, except I swap incline bench for flyes.

I do 3 sets for each exercise and I shoot for reps of 8,6,4. I consistently add weight and have made great strides in that area.

My questions:

1. Could I be overtraining? If so, what should I do different?

2. The nurtitional profile says I should be eating 4000 calories - how in the world do I do that? My job doesn't lend itself to eating all day long. My guess is over the past couple weeks or so, as I have focused more on my eating, I am around 3,000 calories a day and I do get quite a bit of protein. Obviously, its not enough if I am not gaining weight though. Any suggestions would be appreciated.

Thanks guys - love this site.
returnofplex
returnofplex
Posts: 801
Joined: 2007/10/26
United States
2009/08/27, 12:16 PM
Looks like over training to me. Also you may not be getting enough calories. Have you tried looking for routine on this site for building strength and muscle mass?
returnofplex
returnofplex
Posts: 801
Joined: 2007/10/26
United States
2009/08/27, 12:21 PM
Also the order you are working your muscles in seems kind of odd to me. Maybe what you should try(in this order) is Monday: chest,back,biceps. Tuesday: Legs,shoulders,triceps.
Compound movements should always come first because they recruit multiple muscles. Doing biceps before back exhausts the biceps, and makes your back movements less effective because the biceps are involved in the back movements. Does that make sense?