Weight Gain.

[sharkbait]

ok, im 18, 5' 10", 162lb's. im aiming to gain weight for rugby, i want to move into the front row, as weird as that sounds, i proped when i was younger and i love the position, its the competition in the scrums, man against man, love it. however at the level im playing at now im far to light to make the hits needed to play prop.

the aim is to weigh atleast 210lb's, preferably more than 220. as lean as possible and i know fat gains are inevitable but it needs to be as little as possible. ive got 2 seasons to put on the weight, thats just under 2 years, ill be almost 21 at that point.


heres my routine, want to know if this is going to do the trick before i waste too much time, and if my goals are even reasonable:

monday: 4 sets flat bench press
2 sets incline bench press
2 sets dumb bell flyes
2 sets tricep press downs
2 sets skull crushers
i also do ab's on monday, weight incline sit up's e.t.c

tuesday: 4 sets squat
2 sets leg extensions
2 sets leg curls
2 sets calve raises

wednesday: off


thursday: military press 4 sets
lateral raises 2 sets
shrugs 2 sets
ab's again


friday: deadlift 3 sets
bent over barbell rows 3 sets
standing barbell curls 2 sets
preacher curls 2 sets


saturday sunday off.

im using creatine and protein supplements. im doing low reps and heavy weights per set. no more than 10 reps usualy and im picking weights that will drive me to failure within that 10.

im eating just over 3000 calories a day on average id say and getting 160-200 grams of protein a day.

 

[Ride_On]

Gain 60 lbs in 2 years is definitely unreasonable without accepting the fact that it is very likely that at least 20 lbs of that will be fat. I don't see why you think you need to gain 60 lbs to play rugby either, but that's just me.

I also think your routine is probably overtraining a bit. I, personally, would recommend adapting a profession routine, which I do believe can be found in the weight training sticky. A 3-4 day split of total body workouts would be a great place to start, especially for someone who really needs the training for athletic purposes vs. bodybuilding and/or simply aesthetics.

 

[sharkbait]

the nature of the position requires me to gain the weight to have any chance of playing the position. the props make the hit in a scrum, they prop it up, hence the name, they need to effectively transfer the drive from the back row into the opposition, they lift in the line outs and are important in rucking and mauling, aka they do the hard work. the force of your hit is pretty much determined by weight. a big huge guy going relatively fast is going to hit alot harder than a small guy going very fast and also less likely to injure himself doing it.

and i checked out the sticky and theres some good stuff on there, thanks for pointing that one out to me, didnt see it or i wouldnt have bothered asking if mine was worth the time haha.

 

[Ride_On]

the nature of the position requires me to gain the weight to have any chance of playing the position. the props make the hit in a scrum, they prop it up, hence the name, they need to effectively transfer the drive from the back row into the opposition, they lift in the line outs and are important in rucking and mauling, aka they do the hard work. the force of your hit is pretty much determined by weight. a big huge guy going relatively fast is going to hit alot harder than a small guy going very fast and also less likely to injure himself doing it.

and i checked out the sticky and theres some good stuff on there, thanks for pointing that one out to me, didnt see it or i wouldnt have bothered asking if mine was worth the time haha.

Well if you're set on gaining that much weight, then I guess that's up to you. I stand by what I said before. Even if you could gain 30lbs of pure muscle in 2 years I would be pretty damn impressed. But yeah, do that reading. Starting Strength is a great place to start, as is the Strong Lifts 5x5 workout, or even NROL.

 

[sharkbait]

well, as said, it doesnt have to be all lean, id just prefer it to be as lean as possible, most props are seriously flabby, they have alot of weight because they have alot of fat, theyre usualy bumped there because props are stereotypicaly fat, the only problem is theyre really unfit and cant get involved in open play at all, and i dont want to fall into that category.

gonna have a good read through and find one i think will work best for me.

 

[evan]

I think 60 lbs in 2 years is entirely reasonable. That works out to 2.5 lbs every month. I think it would be reasonable to expect to gain that much lean muscle in a month. I say this because I steadily gained 5 lbs a month when bulking, but that wasn't exactly a clean bulk and I'd say about 30-40% of those gains were fat.

 

[Ride_On]

I think 60 lbs in 2 years is entirely reasonable. That works out to 2.5 lbs every month. I think it would be reasonable to expect to gain that much lean muscle in a month. I say this because I steadily gained 5 lbs a month when bulking, but that wasn't exactly a clean bulk and I'd say about 30-40% of those gains were fat.

That's totally unreasonable. And you don't know how much of what you gained was fat, but I would say MINIMALLY 30-40% of it was.

Take a look at this:

 

[evan]

That's totally unreasonable. And you don't know how much of what you gained was fat, but I would say MINIMALLY 30-40% of it was.

Take a look at this:

Totally unreasonable? What kind of gains have you been making?

Even if this guy only gained 2 lbs a month, in two years, thats 48 lbs.

 

[Ride_On]

Totally unreasonable? What kind of gains have you been making?

Even if this guy only gained 2 lbs a month, in two years, thats 48 lbs.

You didn't read the article did you?

After one year, he would likely only be gaining much closer to 1-1.5 lbs of muscle per month, and of course this is assuming a great diet and great training regimen. And he's at about a 500 calorie surplus, so that's looking at about 4lbs of total weight gain per month, which is more than half not coming from muscle.

 

[Typhon]

You didn't read the article did you?
.

You base everything on one article? 2lbs of muscle in a month is very reasonable, just about everyone who takes strength training seriously would have seen this happen either to themselves or someone they've trained with.

As for the weight to play rugby issue, 220lbs for a prop is still pretty lightweight, even for 5'10". Their job is to be a human anchor so 250lbs would be a good weight

 

[Typhon]

Gain 60 lbs in 2 years is definitely unreasonable without accepting the fact that it is very likely that at least 20 lbs of that will be fat.

Take a look at this:

Using the upper end of what this guy thinks is reasonable for the first two years of training then the OP could gain 52.44lbs of muscle. Add on the amount of fat he would gain to keep his current BF% at a stable level and you're easily over 60lbs in 2 years so in what way was posting that article supposed to help your arguement?

 

[evan]

You didn't read the article did you?

After one year, he would likely only be gaining much closer to 1-1.5 lbs of muscle per month, and of course this is assuming a great diet and great training regimen. And he's at about a 500 calorie surplus, so that's looking at about 4lbs of total weight gain per month, which is more than half not coming from muscle.

No, I didn't read the article. I'm not interested in what some random website has to say. I know what I know mostly through personal experience. I will however agree that all of this is predicated on a great diet and training regimen. The difficult part will be maintaining steady gains for two years. That will require periodic tweaking of his diet and changing up his routine every so often.

Edit: You're telling me it can't be done, when I've done it myself, and yet your quote is - "The person who says it cannot be done should not interrupt the person doing it."

 

[Ride_On]

No, I didn't read the article. I'm not interested in what some random website has to say. I know what I know mostly through personal experience. I will however agree that all of this is predicated on a great diet and training regimen. The difficult part will be maintaining steady gains for two years. That will require periodic tweaking of his diet and changing up his routine every so often.

Edit: You're telling me it can't be done, when I've done it myself, and yet your quote is - "The person who says it cannot be done should not interrupt the person doing it."

Well, you clearly don't you what you're talking about since that is not by any means a "random website" nor is it random people discussing the topic. And you DID NOT EVEN COME CLOSE to doing it right. You gained 5 lbs a month, which was easily more than half fat. That, in my opinion, is hardly successful at all, especially since the OP wants "fat gains as little as possible."

Using the upper end of what this guy thinks is reasonable for the first two years of training then the OP could gain 52.44lbs of muscle. Add on the amount of fat he would gain to keep his current BF% at a stable level and you're easily over 60lbs in 2 years so in what way was posting that article supposed to help your arguement?

Yeah you're right. I originally miscalculated the values a bit. I shouldn't have said it was completely unreasonable. But I'm still standing by the fact that gaining that much without significant fat gain is going to be very, very hard. Even Lyle says in the article 40-50lbs total of muscle mass gain over the course of a lifting career, which could take 4+ years on a proper training program.

OP, if you want to try, you need to change your routine, make your diet perfect, and eat only slightly above maintenance.