weightlifting question

<p>Alright so I'm 6'3'' and 140 pounds. When can I expect to see results from weightlifting? I've been at it for about two months, but I haven't had any increase in strength or weight. I lift three times a week, and the morning after I'm always really sore... though I haven't increased the intensity at all since I started. I eat a good amount, but I don't do all those protein shakes and stuff which are gross. Why does my body blatantly refuse to put on muscle?</p>

<p>Please tell me you made a typo. 6'3 and 140 pounds is severely underweight (17.5 on BMI, <18.5 is underweight). PLEASE EAT.</p>

<p>EAT MORE. EAT. You need to gain weight, and not just <em>muscle</em>.</p>

<p>no, I am 6'3' and 140. And I'm fairly confident I could take you in an eating contest.</p>

<p>You must be sooooooooooooo skinny. I don't understand how you apparently eat so much and are UNDERweight. Try eating fatter things?</p>

<p>And I would kill you in an eating contest, though you win in height...haha.</p>

<p>eh, maybe I'm still growing, although it's slowed down alot. I started freshman year at 6'2'', but I kinda doubt half an inch a year take very many calories.</p>

<p>Extremely high metabolism. I'm 6", 138 or so. I eat close around 3000-4000 calories a day with 100g of protein.</p>

<p>creatine, and massive amounts of muscle milk along with lots of protein</p>

<p>
[quote]
Extremely high metabolism. I'm 6", 138 or so. I eat close around 3000-4000 calories a day with 100g of protein.

[/quote]
</p>

<p>Yours is more healthy. He has three inches on you and weighs the same.</p>

<p>Eat poutine. Seriously the most loaded thing I've ever had in terms of calories. Might cause a myocardial infarction though.</p>

<p>Yeah even for a small frame<a href="I'm%20assuming%20you%20are,%20or%20else...we%20have%20major%20problems">/I</a> that's extremely underweight. I'm 5'11.5-6' (somewhere around there the last time I got measured a while ago), and I'm 155lbs - that's considered pretty skinny, but I haven't worked out in a long time and I too, have a *small frame.</p>

<p>You're probably not working out right. Go read some basic articles about weightlifting, the routine and exercises. 99% of the time someone complains how they can't get muscle is due to his own faults, and not "my body just suxx!" An article on nutrition, similarly (found in many lifting related places), should help. Easy google search should help, as they are probably a lot more helpful than people on here.</p>

<p>When I used to work out (too lazy now, will start again later), I ate a lot of foods high in protein and followed the suggested routines/basic principles of lifting and it worked.</p>

<p>eh, I'm pretty much following the stuff on askmen.com</p>

<p>Lots of protein, like everyone else is saying. If your school has a good strength trainer you should talk to them, they probably do.</p>

<p>Well it depends what your doing because everybody's body is different and different types of working out help. If you just focus on arms that won't help the rest of your body. By doing muscle confusion you can get more results by mixing up your workout. You also want to see what your limit is on reps or anything else because that can let you know how to achieve more muscle mass. Basicly you can add on five more sequences to your work out every week or increase the wieght on the bar and see how many you can do. well I hope I was of some help and being that your 6'3' and 140 um you probaly just have high metabolism. And always do cardio workouts with your train, it will help you endurance and strenght as well.-desi</p>

<p>I don't think I'm allowed to link, but check out Mark Rippetoe's book (or online summaries)- all you need to know about beginner weightlifting and eating. </p>

<p>basically, do compound lifts- squats, not leg extensions, etc.
and eat... a lot. and then more. eat whenever you feel the slightest bit un-full.</p>

<p>I second Rippetoe's -- it's an excellent beginner's program. There are different variations on it, but essentially it looks something like this:</p>

<p>Alternating A/B workouts 3 times a week like so</p>

<p>Week 1:</p>

<p>Monday : Workout A
Wednesday : Workout B
Friday : Workout A</p>

<p>Week 2:</p>

<p>Monday : Workout B
Wednesday : Workout A
Friday : Workout B</p>

<p>Etc.</p>

<p>With </p>

<p>Workout A being</p>

<p>3x5 Squat
3x5 Bench Press
1x5 Deadlift </p>

<p>Workout B being</p>

<p>3x5 Squat
3x5 Press
5x3 Power Clean</p>

<p>(possibly throwing in some pull ups/dips)</p>

<p>You should do the same weight for each of your sets on any given day, and seek to increase the weight you're lifting by a few pounds each subsequent day you have to do the exercise.</p>

<p>You're most likely not gaining weight/strength, OP, because either a) Your routine is terrible (post hoc soreness is not necessarily an indicator of a successful lifting session), b) you're not eating enough (either calories or protein -- if you're getting ~1 g protein per lb bodyweight then it's probably calories, just increase daily consumption by 300-500 for 2 weeks and if you're still not gaining, increase again, etc. until you start gaining), or c) you're not sleeping enough.</p>

<p>At your height and weight you could easily gain 5 pounds a month with minimal fat gain (maybe 1-2.5 pounds of dry muscle per month), and each of your compounds should be going up a solid 15-20 pounds a month. </p>

<p>Erm, someone mentioned creatine, which is fine, but supplements aren't magic muscle gaining genies. For those starting out it would be more effective devote finances towards real food. </p>

<p>So yes, eat big (~500 calories past maintenance, 1 g protein/lb bw -- you don't want to eat <em>too</em> much, though, or you'll put on a lot of excess fat and then you'll have to spend time cutting it off later), lift big (heavy sets focusing on the compounds), sleep big (7-8 hours a night), and you will gain both in size and in strength.</p>

<p>^long post
<necroes too much</p>

<p>Heavy weight, low reps. 3 sets. Go every other day. Eat a ton of food. Literally, eat tons of it.</p>

<p>Then hope for the best.</p>

<p>Holy **** your skinny. </p>

<p>I'm 5'10 155 with like 4% body fat, although I have a more athletic build due to several sports. The reason you're not putting on any muscle is because there is simply nothing to build in to muscle; you either need to put on some weight through protein/creatine or take in a lot more calories/day.</p>

<p>hm sleep, that actually might be it... but if so that would suck, I can't magically create more hours in a day to sleep :(</p>

<p>
[quote]
I can't magically create more hours in a day to sleep

[/quote]
</p>

<p>Of course you can.</p>

<p>1) Take a pair of scissors
2) Place scissors around ethernet cable
3) Tighten grip on scissors</p>