Originally Posted by Ole_Tom_Morris
When someone asks "How much do you bench?" the smart answer is, "I don't."
My answer is "who cares, how much do you squat?"
To the OP - My body type is an ectomorph, probably your build type too. I was pretty much like you my entire life; from high school until 2008 I was 5'10 and 130-135#. I started working to gain weight at 130# in January 2009 (at age 38) to 175# in June 2010. Personally, I think you should work on overall lean mass gain (ie; put on some more muscle), THEN work on conditioning for golf.
The keys to gaining weight and pretty simple..... eat, lift, sleep. Rinse and repeat. Almost every skinny person thinks they eat enough to gain weight, but get frustrated when they don't. I always thought I ate enough, but obviously didn't. The other thing was, I wasn't eating the RIGHT KINDS of food. Your goal should be to add more lean mass (muscle) than body fat. But you WILL gain some body fat, which in my case (and probably yours) sure wouldn't hurt anything!
As far as the workouts to gain mass, they are few but effective. Forget about doing curls, forget about focusing on triceps. You need to be doing the big compound lifts; squats, deadlifts, bench press, overhead press, rows.. they will work every muscle in the body. Don't forget push ups, pull ups and chin ups, and dips too. Start light, and progressively add weight at each new workout. I did it 5# at a time. I started squatting with just the bar (45#) and added 5# each time (Monday just the bar, Wednesday bar + 5#, Friday bar + 10#, etc). Same with bench and overhead press. I started deads with just the bar plus 25# on each end, with the weights setting on blocks to get the height right, then adding 5# each new workout.
For the eating part, increase your calorie intake by 500 calories a day of CLEAN foods and watch your weight. If after 2 weeks it hasn't moved, or hasn't moved much, add another 100. The greatest leap for me was drinking 1 gallon of whole milk a day for 3 months while doing a simple 5x5 routine of compound lifts. There are those that will say doing the GOMAD (gallon of milk a day) will just add fat, but if you are lifting heavy compound lifts, it will be more muscle than fat. I proved that. At my "fattest", I as at 16% body fat. I know a LOT guys today would kill to be that lean! Hahaha! I still drink a minimum of a pint of milk a day, and I hover right around 13-14% BF. And no, my cholesterol didn't go through the roof. In fact, my LDL (bad) cholesterol has never been above 125, and my HDL (good) cholesterol has never been below 58.
One other thing.... you mentioned that you wanted to "put on some weight and bulk up" in your free time... not gonna happen. No one ever "accidentally" got big and strong! If you are serious about gaining mass, you will have to work your ass off and eat! Feel free to PM me if you have any questions, I'd be happy to help!
EDIT: I see you have put on 10# in two months, congrats! Just so you know, the gains will start being harder to come by as time goes on. Don't get discouraged. I did the same thing, had a big scale weight increase right away, then it got tough!. It was mostly an increase in body fat, but definitely lean mass as well. 3500 calories is good, but at some point your will plateau and will need to steadily increase the calories if you are to continue to gain mass. In the end I was at 4700-5000 calories a day! Just keep at it!!
Edited by glock35ipsc - 11/16/11 at 11:08am