Increasing weight and size.

Question
Hello, I am 19 years old, 6'6", and weigh around 180 lbs. I've been fairly athletic my whole life. However, I am pretty scrawny. In high school, I did weight training for 2 consecutive years, and didn't gain much. I ate how any person in weight training should eat. My results were limited to a little bit more definition and a little increase in strength, but not so much in weight.

Being scrawny runs in my genetics. My entire family is tall, lanky and puny. I would like to be around the 220 lbs. range, since I will probably grow another inch. And, I would like to gain a good definition. Do you have any suggestions?

Thanks,
Dave

Answer
Dave-

You need to eat like its your job. Thats the number one thing you need to do. Make your training short and intense and based ONLY in the big compound moves with free weights  that have the ability to add the most strength and size (squat, deadlift, bench press, over head press, Rows and Chins) and then get out rest and eat. Growth and progress happens out of the gym at rest while eating not in it.

You must be in a fed state to gain size, strength and weight. Plain and simple you need to eat more then you burn every day. Theres nothign magic to it just LOTS of food get your protein in and other then that you just need calories. whole milk, pizza, nuts, peanut butter and jelly, olive oil, cereal on top of the regular good whole foods, like meat, eggs, other dairy.

For more info you should join our free discussion forum, you will get lots of great advice and discussion there www.teamstaley.com start a training log. We can help with training, diet and then give advice on supplementation

Phil
www.staleytraining.com

I also ask you to take a look at my charity strength event with proceeds going to support Big Brothers and Big Sisters. Look at the online raffle make a donation no matter how small they all help the cause and give you a chance of winning some great prizes at the same time
http://www.lift4hope.org  

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