File :-(, x, )
Anonymous
I've been working out since the end of february, so roughly 2 1/2 - 3 months now, and I'm trying to gain mass and strength. During the first 2 months I gained 10 pounds steadily, but for the past 3 weeks or so I haven't gained any weight and my gains in strength aren't as much as I was having previously. I haven't changed my routine much, or my eating habits (getting 1-1.5g protein per pound bodyweight). The only thing that's changed is that I used to do about an hour of climbing with each lifting session.

What should I do to gain weight?

Here's my routine:

Monday - Shoulders
5-10min treadmill warmup
3x10 shoulder press
3x10 Lateral raise
3x10 Upright row (barbell)
3x10 rear delt row (barbell)

Wednesday - Back and biceps day
5-10min Treadmill warm up
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>> Anonymous
YOU HAVE NO HEAD DUDE
>> Anonymous
>>half SQUATZ
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TOO MANY ISOLATION TOO FEW COMPOUND. DEADLIFT PLEASE. REAL SQUAT PLEASE. EAT MORE PLEASE.
>> Anonymous
>>121275
it will slow down after the honeymoon period of the first 4-6 weeks
>> Anonymous
>>121278
My thoughts exactly.
OP's pic is creepy...
>> Anonymous
>>121275
That's the most awesome anonymized pic I've seen till today. I don't care about your problem though.
>> Anonymous
Generally it helps to possess a head when working out
>> Anonymous
>>121318
>>121301
>>121284
>>121278
Yeah, I realise, but does anyone have anything else to say?
>> Anonymous
more protein
>> Anonymous
     File :-(, x)
You need time and around 3500+ extra calories a week to maintain a 1lb+ weekly increase(slower if you have a particularly fast metabolism).
You won't see an improvement every week, but you will be improving.
Make sure you are not overworking out, which many many people have a problem with.
4-5 days a week is all that is necessary. Over 40 minutes and you are no longer using your full levels of testosterone, keep this in mind.

Compound exercises are key for building mass and strength, as many people on these forums say, but there is nothing wrong with using isolation to hit areas you feel need specific work.

I was once 5'10 145 lbs, I am now 5'10 and 164 lbs.
I used to be able to barely bench the bar, now my 2-rep max is 320 lbs. I used to hate squats, I can now squat 400 lbs 4 times, which is my current ceiling. I used to be happy with 10 wide-grip pullups, now i can do more then 50, I can do 21 pullups with a 40 lb weight held between my feet. PERSISTENCE PERSISTENCE PERSISTENCE PERSISTENCE PERSISTENCE
>> Anonymous
Same person as above, also your routine is all wrong. Please adhere to the philosophy that for a mass/strength building exercise, if you can do more then 6 reps the weight is too light, if you can't do 4 then its too heavy. After you get used to it you will be able to feel it out for yourself better.

Also you are wayy wayy too weak to be splitting your silly exercises this much. Do large section workouts, like upper body and lower body split, or even full body workouts until you have a basis.
>> Anonymous
>>121410
>>121419
Thanks for your help, I'll be taking this on board
>> Anonymous
>>121410

That is incredible and very inspiring. Thank you
>> Anonymous
DEAR LORD YOU HAVE NO HEAD...you poor poor man. What life must be like for you.
>> Anonymous
How did u see what u typed?
>> Anonymous
youve gotta add weight or reps
also differ the exercises a bit to isolate different muscles
>> Anonymous
>>121522
maybe he dictated it using a throat mic