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Anonymous
hello /fit/
I'm 20 years old and am quite fit. I row at least 3 times a week and do weights and ergo's 2 to 3 times a weeks. Despite eating tons and tons of pasta, bread, dairy, fruit + veg and meat I still only weigh 65kg. I know that I have a high metabolism and low heart rate but that's about it. Does anyone have any tips how I could gain some muscle and weight?
>> Anonymous
>>15469
You're right about squats. It's the lift that will cause your body to release the most growth hormone.

>>15477
Protein shakes are a must. It's not 100% necessary, but it's just a convenience thing. Being able to down 30g of protein in between meals is an obvious advantage. If you're looking at protein powders, you might as well look at weight gainer powders also.

Your body needs enough fuel to put on any weight, so eat as many (clean!) calories as you can
>> Anonymous
>>15477
so you don't know how much protein you're eating? food diary, now.

>>Also I am going leg presses around 170kg. I'm not looking to become insanely massive here nor do I think that I'm quite strong atm.

rawr, this annoys me. you want to put on weight but not be 'insanely massive'. you're a skinny fuck and you're worried about becoming insanely massive? what you're lifting now isn't making you big and you're worried about becoming insanely massive but you want to put on weight? do you realise how stupid you're now sounding? not to mention confused and wishy-washy?

lift more. you either put on weight as muscle or as fat. to put it on as muscle you need to lift more, or you'd already weigh 100kg. see how it works? increase your leg press, change exercises every 3-4 weeks, and use a full range of motion especially on squats and leg presses. this half way down shit is a waste of everyone's time.
>> Anonymous
>>15487
>>You're right about squats. It's the lift that will cause your body to release the most growth hormone.

i read recently that apparently the only thing that does this more is, would you believe, the leg press? at least according to charles poliquin. except the leg press has less carry-over to sport than the squat, which is the absolute king of exercises. i thought that was pretty crazy myself.

postulated that it was because most people can get a better range of motion in the press, and the range of motion is what elicits the hormonal response.
>> Anonymous
>>15493

For serious?

I can't really cite my info that well so I have nothing to use as defense. I probably read it in a www.bodybuilding.com article.

Anyway I'd prefer squatting with a loose weight on a barbell than pushing racked weight along a legpress machine. Freeweights will train an entire muscle group and supporting muscles because you're not only having to lift the weight, but grip it and hold it steady as you're doing so.

Machines will just isolate too much
>> Anonymous
>>15488
I'm not so much as worried about being "massive" but my point was that I would rather gained toned muscles/strenght then all this showy bullshit that while looks decent actually holds no strength
>> Anonymous
>>15505

"Massive" people are the ones who have strength.

"Ripped-fags", the ones who just look cut are the ones who are all show. A low amount of bodyfat just gives the illusion that they're more muscular than they really are.
OP, how tall are you at 65kg?
>> Anonymous
6 ft 2
>> Anonymous
>>15503
for serious dude. i got it from charles poliquin in one of his question of strength articles at tnation, so it's probably correct. but squats are number two and are actually functional so you're not exactly wrong.

yeah, i prefer free weights and squats as well. i'm considering heavy leg presses for occaisional hypertrophy work. probably go for time, tom platz style. may as well do it properly if you're going to do it at all.

>>15505
tone is a function of body fat and hydration levels. so get all that richard simmons thinking out of your head now, it's unbecoming in an athlete.

functionality is dependant on usage. if you're doing actual rowing on water then you need strength-endurance and high-rep heavy leg presses will achieve this, as will high-rep heavy squating. it's easier to high-rep in leg presses though. you'd better be doing chin-ups as well.

go heavier safely. vary rep/set ranges and tempo, train legs as a priority and keep a food log/diary to make sure you're eating enough.
>> Anonymous
>>15519


Indeed, it's a matter of eating ENOUGH

You can't be scared to eat.
>> Anonymous
>>15517
you're 65 at 6 2. yikies.

>>15512
yes and no. jason fry only weighs 180lbs and amy weisendwhatshername weighs 140lbs with a 350lb+ bench. she's also in her 40s.

'strength' has a lot to do with cns efficiency. the correlation between mass and strength is not as direct as people think it is.
>> Anonymous
If you're skinny now and worried about getting "massive" then you're just being dumb.

It would take years to go from a skinny fuck to a body building freak. It took me 4 years of training/bulking/cutting down to get to where I wanted to be. Now I just need to maintain.
>> Anonymous
being smaller helps with "strength" too.
When your arms are only 50 cm long, that's the distance you have to bench those weights.
Now a 6'3" guy will have to push the same weight 25 cm longer.
That's a lot of work more to do.