Hey Scott, 

As  I am looking to gain size and muscle, how often should I be exercising my arms? How many sets per session do you recommend? Along with arms how often should I exercice my chest and shoulders/back? Right now I've split my workouts to 3 times a week with chest/legs, back/shoulders/abs and biceps/triceps being the three types. Is this effective enough?  Do I need more/less rest days? I am still relatively new to the whole process and am taking standard whey protein after workouts. I really want to gain as much size and muscle in the next 6 months so is there a good meal plan you recommend? 

Thanks

Nate

Hey Nate.

I think working your arms twice a week is a great idea. Obviosuly you can do it kind of how you have it set, where your triceps and biceps get worked as secondary muscles on your chest and back days, and then one day to work them on their own. Not a bad set up.

But if you find they aren't responding best that way, you could also try a Push, Pull, Legs split. That way you're hitting them twice a week with isolation, as well as the work they get as secondary muscles with your chest and back movements. Does that make sense?

There is a 12 week PPL split available as one of the three challenges if you want to check it out! :-)

Hey Scott,I'm skinny and what most people would call "naturally lean".Should I go for a lean bulk or dirty bulk cos I heard that skinny people should go for dirty bulk.I tried many ways but no results have been present.It will be great if you have something

I see on your page that you are 53 kg. At that low of a weight, eat like a monster and train hard mate. If you want to gain size just eat a lot of food. Also important to remember that if you are doing more volume in your workouts you need to eat even more. If you are training 3 days a week and eating 2800 calories and you change that to 5 days a week you also need to eat 3200 calories (these are just examples). You know the macros you will be using ?

Do you know the macros you will be using ?

Not really.Im thinking of consuming more protein cos that's what skinny people need

It can be really hard to gain weight if you have no idea what you are consuming. 40-40-20 ratio is a good ratio to follow which means just as much protein as carbs, if you follow this you need not only to increase protein but carbs aswell.

"skinny people" trying to gain weight dont just need protein. They need an increase in protein, fats AND carbs if gaining weight is the goal.

Do you know how to beat a fast metabolism?I'm very sure this is what that's hindering me as well

Yes my metabolism is elite, I can literally eat anything and not gain any fat. If you have it anywhere near what I do its a blessing mate ! I can eat anything and all I ever gain, if I gain is muscle. So right now I eat whatever I want whenever I want, which is pretty much what you can do with a fast metabolism. I eat 6 times a day + snacks + liquid calories like milk and fruit juice. If you want to gain weight just eat like crazy mate, increase portion size and increase the number of meals !

I heard from a few people also with a fast metabolism that they can't gain much or can't gain at all.Is this a fact or myth?They claim it's because their metabolism is "too fast."

Like I said, my metabolism is elite, I highly doubt you have a metabolism like mine. I eat WHATEVER I want mate, pizza, ice cream whatever I dont gain fat I just gain muscle. Yes its a myth, you have to eat MORE ! The people you have heard from do not eat enough, plain and simple.

Yea bro I agree with William, like if you want to put on size you have to increase your food intake like by alot. Im one of those dudes also with a METABOLISM faster then Superman and its hard for me to gain weight so thats why I have to eat like crazy!! Its the only way because if you say that ur skinny then its a must for you to eat as much as you can cuz if you dont then your just going to be waisting your time working out thinking your going to put on some good mass when your not.

-ReggieBFitness

Ok I know what to do now thks guys:)

(P.S.Sorry if I'm a bit skeptical,it's just that for the last four years people have been lying to me about this topic for a long time.I think they just dun want me to be successful)

I'm just glad that I am able to find MS where everyone is supportive of each other

@William_Steinset has given you some good advice @Sportsmaster.

A hard gainer is just someone who doesn't eat enough food. If you aren't gaining weight at the moment.. it just means you need to start eating MORE!

And you should definitely be tracking your macros, at least for a little while so you get an idea of how much food you need to be eating. The reason why so many people struggle with gaining or losing weight is because they never take the very little time that's needed to track what you eat. All you have to do is download my app and you can log your food in there daily. Easy :-)

Track at least one or two days of your typical eating, and see what your macros and calories come to for the day. Then make another forum post and we'll help you make some gains!!

One other thing Scott,I'm getting pissed over everyone telling me about how weight training will hinder my height growth and whatsoever.Do you have any answer for this?Is it a fact or myth?