Looking to move up in weight and gain mass..

[Uturn]

I'm currently 129 pounds but I'd like to move up in weight and bulk up abit, then get real cut. I'm an average sized guy but I'm tired of being the small framed guy in the pack!

Now i'm currently boxing so it's abit of problem, I was thinking about doing a little weight lifting, but I often do a lot of fitness in the week, so I figure it's going to be difficult for me to gain weight. My goal would be to get around 147-154 pounds but looking lean and cut.

Here is my current routine

Monday - Football
Tuesday - Boxing
Wednesday - Jog
Thursday - Boxing
Friday - Jog
Saturday - rest
Sunday - Boxing


Any idea's on how I should go about this? I'm guessing I'd have to eat a huge amount of calories right? I am willing to do everything I can to achieve my goal..

Thanks in advance,
Casual.

[Darkstranger]

You're gonna have to eat at a caloric surplus and lift weights. Heavy squatting and deadlifting are essential!

Check out starting strength by Mark Rippetoe or www.stronglifts.com for basic barbell strength training.

[killsomething]

Idk why any boxer would want to gain mass unless they're sickly. But...

If you haven't weight trained before, it's important to ease into it. 10 reps for pretty much every exercise (maybe 8-10 for your main lifts). 2 upper body workouts a week/2 lower body workouts. You can even combine them so you do 2 full-body workouts a week (this is when I got my best results).

Once you're used to the motions and have been going a few weeks, you can go to an 8-10 rep scheme for your minor lifts, 6-8 for your major ones. (Eventually, you want to get to where you're doing 2-4 reps of the major lifts, but that's probably a few months away.)

You increase the weight whenever possible. This means if you're doing 3 sets of 8-10, the first two sets you do 8, and the last one you try to get 10. Once you get 10, mark it down and up the weight by 5lb next time, then keep going till you can do 8-8-10 of that. And so on.

Don't overdo it. You can go a long way with a few major lifts and a few minor ones. As long as each muscle is being hit twice a week, you're good.

Keep a log of everything. Protein shakes after the workout are good, or you can just eat some chicken.

Summary: Lift heavy, eat a lot of food, get a lot of rest. You shouldn't really gain more than a pound or 1.5lb per week.

[barfly12]

Unless you have a good reason to gain why, don't do it. You will just wind up fighting bigger stronger guys. What's so great about that? They key is to use weight training to increase you strength and power but not your weight. Also forget the football practice. Can't do both and do them well.

[SirTomJones]

Casual you are a lot smaller than I thought you would be.

Tiny in comparison to me.