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Anonymous
>>7454here

i have a few issues that i need advice on. im 5'11"~6", around 150 lbs. ive never been more than 155 lbs. my whole life. ive been lifting since high shool.

i cant gain weight, and cant bench for the life of me. i also have mild pectus excavatum, which is a sternum deformity. im 100% sure this is the cause of my weak chest.

anyway, i was wondering if anyone had tips for weight gain. and some good bicep exercises. thanks.
>> Anonymous
Honestly? Stop worrying about your chest, biceps, and abs and get in the squat rack, all while eating at least 3,000 relatively clean cals a day consistently, and you'll put on some muscle. Find the "starting strength" write-up for free somewhere online, or just buy it, if you want a constant reference manual on how to lift properly, and put on 30-45 lbs of newb-muscle. There's no reason that after 6 months of this you couldn't be 200lbs at 5'11" while putting on a relatively small amount of BF (plus it'll be easier to "trim" all that body-fat later with all your newly-found muscle consuming your calories).
>> Anonymous
>>8015
hey thanks for the reply. im going to look for "starting strength."

but, i do not want to weigh 200, i think thats a bit much. 165~170 seems more healthier.
>> Anonymous
how do you train?
do 8-10 reps and 3 sets.
heavy weight that you can barely achieve these numbers with.
>> Anonymous
>>8198
thats pretty much my routine. only exception is squatting, i do the classic 20 rep set.

that said i can barely bench 135lbs 8 times, maybe 6 the next set.
>> Anonymous
btw, your chest is fine, you have no excavatum.
Stop being a hypochonder.
How old are you?
When I approached 30, gaining weight suddenly went a lot easier for me.
Always been skinny before that.
>> Anonymous
>>8178
i suggest the rippetoes split. http://forum.bodybuilding.com/showthread.php?t=998224

Also, sounds like you need to eat some food. Hold on, I'm going to be psychic for a second here:

You eat a bowl of cereal for breakfast, skip lunch half the time or have a sandwich at like 3, go home, have a moderate dinner at 8.

Have fun not gaining weight on that diet.

Eat 6-8 meals a day @ 40/40/20, totalling 3000-4500 calories. You. Will. Gain. Weight.

And wtf, forget about getting teh hyooge bicepts, cut l1ke d1amonds. Get in the squat rack, do some serious deadlifts. THAT'S how you get stronger. Everything else follows. I'm a proponent of the whole "1 inch on your arms per 10 pounds BW" So gain weight, your arms will grow.
>> Lil Dreamer !3GqYIJ3Obs!!FIK
>>8232
agreed. i have 2 friends that have the condition and OP definitely does not have it.
>> Anonymous
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>>8247
>i also have mild pectus excavatum

ive been diagnosed with it.

but i guess the basic consensus here is that i need to eat more. the problem right now is that between class/work, i dont have time to eat. i just need to find a good buffet. thanks for the tips.