Gaining Weight

B

bigman14

0
Ok, well a little about me before I start asking questions ect so you know my current state of fitness ect.

I am aged 17, and play basketball at quite a high standerd, this is playing National Leaugue and for the Scotland U18 Team. I Weight around the 12 Stone mark, which goes up and down ever so slightley depending on how much I am training, this works out to be about 168 pounds. Im 6'7 and on the 6'8 border mark.

My main aim is after this year to carry on playing basketball in the US at collage level which I have been told I can do, but that i need to "bulk up" ie gain weight. For someone of my body type of being very thin or "lanky" it is extreamly hard becasue of training 5 -6 times a week. I eat a good diet which is normally 3 meals a day but can be two depending on the situation (missing breakfast).

I have been told by many differant coaches that i need to gain weight and bulk up, but none have ever given me any advise on how to do so. I do go to the gym, but not really knowing what i need to do spercificaly, and I do eat a good diet, but do not know what and how much to eat to gain weight healthaly.

My questions are: When lifting weights and in the gym, what types of drills and lifts should I be doing to see the best benifits?

And also: What type of diet should I be having to gain weight as fast but heathly as possible?

Im sorry for any punctuation or spelling mistakes I have made, but im not the best at English. If thier is anything you need me to rephase or anything information you need extra to help then please ask.

Thanks alot
Bigman14
 
the English is understandable, so don't worry about that.

Well, you need to eat more, 3 meals is kinda low, and missing breakfast is a no-no.

Squats
deadlifts
bench
row
military press
pullups

making a routine from those exercises is a good way to go about it. However, since you're a basketball player, you might want something to help improve your vertical more? I'm not an expert there, but doing explosive lifts would then be a good idea (you'll still need to do some old fashioned strenght training though)
 
For the food, two words:

EAT MORE!

For the training, two words:

- plyometrics
- band resisitance

Ok. So it is really three words. :cool:

I was just looking at February's issue of Men's Health yesterday, and while I usually take the contents of that magazine with a major grain of salt, there is an article about 2 NBA players who needed to bulk up while getting stronger, leaner & more athletic at the same time. It strikes me that you might want to check out what it says.

[I don't think you can read the whole article online without a subscription though]
 
Karky said:
the English is understandable, so don't worry about that.

Well, you need to eat more, 3 meals is kinda low, and missing breakfast is a no-no.

Squats
deadlifts
bench
row
military press
pullups

making a routine from those exercises is a good way to go about it. However, since you're a basketball player, you might want something to help improve your vertical more? I'm not an expert there, but doing explosive lifts would then be a good idea (you'll still need to do some old fashioned strenght training though)
Click to expand...

I agree with Karky. Lots of leg work (not that you need too much more height at 6' 7", LOL!!) to help with jumping higher.

You should try for a high protein diet. Lots of fish and chicken and don't hold out on the veggies. Definately get breakfast worked into the routine and try to make yourself 6 meals during the day.

I'm following the abs diet meal plan which is:

Breakfast @ 8am
Snack @ 11am
Lunch @ 1pm
Snack @ 4pm
Dinner @ 6pm
Snack @ 9pm



I don't have my book in front of me, but most of the snacks are simple. You can do things like a cup of yogurt (8 oz) and an apple. A handful of almonds (28 pieces) and 2 teaspoons of peanut butter. It may not sound like much, but when you are eating a high protien/high fiber diet, it doesn't take much.

If you're as lanky as you say, you're gonna want to do a full body workout. I don't necessarily mean do your whole body in one day. Split it into three days with a rest day in between. Since you don't really have a need to lose weight, you can leave cardio to a minimum, say 30 mins as a warmup and 15-20 after your workout as a cooldown (low speed).

I'd say this is a good place to start and you can change the exercises/days to however you feel comfortable.

Monday, upperbody: Forearms, Biceps, Triceps, Deltoids, Trapezius', Lat's and Chest.

Wednesday, core: Abs, lower back and glutes.

Friday, lower body: Calves, Quads, glutes.

Wed. and Fri. may seem like easy days, but there are enough different exercises and ways to "target" specific quadrants of your muscle groups that you can spend just as much time on it. Example, When doing squats, point your toes inward. This works the inner hamstrings and outer quads. Switch to you toes pointing outward. This works the outer hamstrings and inner quads. Finally standing with your feet straight gives you and "overall" thigh workout.

If you've already started working out and feel up to the challange, try doing a FBW (full body workout) in one day. Start yourself off with stretches, 30 minutes of cardio and than work from your toes to your head or vice versa. See how you feel after that. If you feel okay with it, continue doing a full body workout.

I wish you lots of luck!
 
Thanks alot for all the fast replies, alot of great information. Tommorow I am seeing an old coach of mine who I had a good chat with, and found out he was in a simular situation as I was when he was younger. Toghether we are going to put a program together using information that he has used and knows, an also information collected here.

One more question I have is, when having the snacks, would you advise having creatine shakes aswell with these?

Once again, thank you. I will keep you posted on how it goes.
 
bigman14 said:
One more question I have is, when having the snacks, would you advise having creatine shakes aswell with these?
Click to expand...

Do you mean protein shakes? Creatine is powder you can add to drinks as a training aid but it doesn't help you gain weight (some people put on a few pounds of retained water).

Protein shakes could help you gain weight if you have trouble eating enough calories or finding time to eat but whole foods are usually best
 
CCR said:
Do you mean protein shakes? Creatine is powder you can add to drinks as a training aid but it doesn't help you gain weight (some people put on a few pounds of retained water).

Protein shakes could help you gain weight if you have trouble eating enough calories or finding time to eat but whole foods are usually best
Click to expand...

Yeah, Don't get hung up on creatine. If you want to make shakes/drinks of any sort, go for whey powder, protein shakes.
 
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