Best ways to gain weight for erg score improvement
Best ways to gain weight for erg score improvement
I'm a lightweight weighing about 145 lbs, and I was hoping to get up to 155-160, but I also want my erg score to improve (in other words not just body fat). Include anything (ex. training, diet, etc.) that you think I can do to accomplish this goal. Thanks
Ah, I'm in the same situation. I weighed in at 143 regularly last spring, and after sticking with the Wolverine Plan, I was able to notice a slight muscle growth. About two weeks ago I was up to 156, but illness dropped me much closer to 150.
The majority of my gains came from lifting. Do your erg pieces, then be sure to hit up the 'pain cave' for at least 45 minutes. Start with hypertrophy to build some muscle mass, e.g. 6 sets of 8-10 reps. I recommend squats, dumbbell press, lunges (do 10 on the right, then 10 on the left), bent over rowing and jumpies (try to get 40 at a time).
An excellent video is here:
http://www.youtube.com/watch?v=uDawlrIeaVM
I definitely recommend those workouts - test out each without weight then pick something relatively high and do 10-12 reps of it.
And eat. Eat a lot. Eat ice cream, eat anything with a lot of protein in it. Don't just do chicken, because that's for weight lifters who don't do a ton of cardio to make their muscle mass leaner. Rowers can deal with a higher fat/carb intake than others because of the endurance aspect of the sport, but we still need to lift a lot.
And if this is what you're already doing, I have more, better things
The majority of my gains came from lifting. Do your erg pieces, then be sure to hit up the 'pain cave' for at least 45 minutes. Start with hypertrophy to build some muscle mass, e.g. 6 sets of 8-10 reps. I recommend squats, dumbbell press, lunges (do 10 on the right, then 10 on the left), bent over rowing and jumpies (try to get 40 at a time).
An excellent video is here:
http://www.youtube.com/watch?v=uDawlrIeaVM
I definitely recommend those workouts - test out each without weight then pick something relatively high and do 10-12 reps of it.
And eat. Eat a lot. Eat ice cream, eat anything with a lot of protein in it. Don't just do chicken, because that's for weight lifters who don't do a ton of cardio to make their muscle mass leaner. Rowers can deal with a higher fat/carb intake than others because of the endurance aspect of the sport, but we still need to lift a lot.
And if this is what you're already doing, I have more, better things
24, 166lbs, 5'9
It's not just a matter of what you eat, but how often.
Try eating five or six small meals per day (a protein shake or bar with at least 30 grams of protein can count as a "meal" if you're short on time- if you need something cooked that's quick and easy to digest, try a couple of packets of oatmeal with a scoop of protein powder mixed in non-fat milk- you're eating in less than 3 minutes
).
I'm 6'2" and I weighed a pretty solid 195lb. when I started on the erg 18 months ago- now I have to eat a lot more to stay above 185lbs. with 80K meters and four or five sessions in the gym per week- I have found that eating more meals (that are a bit smaller) really helps me keep my muscle mass (I am as strong or stronger than I was when I weighed 10lbs. more) while still looking cut and lean.
Try eating five or six small meals per day (a protein shake or bar with at least 30 grams of protein can count as a "meal" if you're short on time- if you need something cooked that's quick and easy to digest, try a couple of packets of oatmeal with a scoop of protein powder mixed in non-fat milk- you're eating in less than 3 minutes
).I'm 6'2" and I weighed a pretty solid 195lb. when I started on the erg 18 months ago- now I have to eat a lot more to stay above 185lbs. with 80K meters and four or five sessions in the gym per week- I have found that eating more meals (that are a bit smaller) really helps me keep my muscle mass (I am as strong or stronger than I was when I weighed 10lbs. more) while still looking cut and lean.
How old are you? How tall are you? Are you still growing? How long have you weighed 145? What is your current training regimen? How long have you been training? What is your 2k time? What do you want it to be? Why do you want to gain weight?
You don't need to gain weight to get faster on the erg; You need to erg more. A top tier college program would kill for a guy who weighs under 150 and can pull his weight. You don't have to be the fastest erger, just competitive. It is a team sport and your lighter weight lets other, bigger rowers, stay at a higher weight.
You don't need to gain weight to get faster on the erg; You need to erg more. A top tier college program would kill for a guy who weighs under 150 and can pull his weight. You don't have to be the fastest erger, just competitive. It is a team sport and your lighter weight lets other, bigger rowers, stay at a higher weight.
I'm a junior in high school, I'm 6'1'', and I have slowed down growing only a little bit (I still can't grow out any semblance of a beard lol). I've been rowing for three years, and I'm currently training 3 hrs. a day 6 days a week. My 2k from last year was 7:19, but I want to break into the 6:50 range (I'm already a lot stronger than last year). I'm hoping to gain a few pounds so that I can get my 6k and 2k into a bit more respectable range. Right now on my 6k im going at a 1:58 ave, but I want to get down to at least a 1:55 by the end of winter.
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ThatMoos3Guy
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To be honest, I wouldn't try to gain too much weight if I were you, especially if you want to row lightweight in college. However, getting stronger is always advised. What's your experience with lifting? If you haven't done much, make sure you have someone that can help show you the movements, if you can't do that at least watch a bunch of videos online.
Focus on heavy multi-joint movements with free weights, like squats, deadlifts, cleans, chin ups and DB rows. Try to get in the weight room two or three times a week, and go hard. After you've started to gain some strength and a little size I'd recommend going to a circuit style workout, which can be great for your cardiovascular system.
The other issue, as mentioned comes from diet. You can't gain if you don't consume a lot of calories. Make sure to replenish all your carbs from doing cardio, erging eats through glycogen stores like nothing. In order to build muscle you'll also need a lot of protein. I'm not justtaling about a protein shake once in a while, you should be having at least 1gm/lb of bodyweight.
Keep up the good work!
Focus on heavy multi-joint movements with free weights, like squats, deadlifts, cleans, chin ups and DB rows. Try to get in the weight room two or three times a week, and go hard. After you've started to gain some strength and a little size I'd recommend going to a circuit style workout, which can be great for your cardiovascular system.
The other issue, as mentioned comes from diet. You can't gain if you don't consume a lot of calories. Make sure to replenish all your carbs from doing cardio, erging eats through glycogen stores like nothing. In order to build muscle you'll also need a lot of protein. I'm not justtaling about a protein shake once in a while, you should be having at least 1gm/lb of bodyweight.
Keep up the good work!
You mentioned again that you want to "gain a few pounds so that I can get my 6k and 2k into a bit more respectable range." I am not going to say that there is no correlation between your score and your weight at the height/weight ratio you are at, but your focus should not be on gaining weight. It is an excuse. I rowed for 4 years in college with a guy who was several inches shorter than you, weighed in between 139 and 144 and pulled in the low 6:30's, so weight wasn't exactly holding him back. You are probably having trouble b/c you are growing so quickly still, though there is no doubt at 6'1" and 145 you are a skinny dude!
It definitely can't hurt to up your caloric intake. If you are still not putting on weight, it is because you are burning it, so eat more. 18 hours a week of training burns a lot of calories even at a relatively moderate intensity.
What are you doing for 3 hours a day, 6 days a week? Can you post a typical week of workouts? I am assuming that most of this is on the water at this time of year, but were you on the erg over the summer?
I will also second (third?) the suggestion to add weights if they are not part of your routine now.
Lastly, you are a junior in high school. You probably shouldn't be adding more work on top of 3 hours a day. Enjoy yourself a little. Don't let yourself get burned out.
It definitely can't hurt to up your caloric intake. If you are still not putting on weight, it is because you are burning it, so eat more. 18 hours a week of training burns a lot of calories even at a relatively moderate intensity.
What are you doing for 3 hours a day, 6 days a week? Can you post a typical week of workouts? I am assuming that most of this is on the water at this time of year, but were you on the erg over the summer?
I will also second (third?) the suggestion to add weights if they are not part of your routine now.
Lastly, you are a junior in high school. You probably shouldn't be adding more work on top of 3 hours a day. Enjoy yourself a little. Don't let yourself get burned out.