Bulking up for Basketball

I want to gain weight because I feel it will help me become a better scorer and rebounder. The thing is I don't want to lose my athletic ability.

Im 5'11 and 140lbs(lost a few pounds with all the running during the season)

So this offseason I want to bulk up maybe like 10 more lbs. The thing is I don't want to lose any of the athletic ability I have(speed, vertical jump, quickness, etc.) and I think I can sacrifice my aerobic exercises.

My favorite undersized guards (Jonny Flynn, Ty Lawson, Chris Paul and so on) all are about 5'10-11 but weigh 160+.

Im a Junior in HS and next year is my final season playing HS ball I want to be productive and I think this will help.

Today i thought about that too .. I'm 5'9 with 138 pounds, (i look like Ricky Rubio) and i want to gain weight too without losing all the skills that you said.
Some people tell me, it's all about the alimentation or your rotine .. i don't know.

[QUOTE=Maga_1]Today i thought about that too .. I'm 5'9 with 138 pounds, (i look like Ricky Rubio) and i want to gain weight too without losing all the skills that you said.
Some people tell me, it's all about the alimentation or your rotine .. i don't know.[/QUOTE]

oh snap u do look alot like Ricky lol. Yea gaining weight will help but I just need a way to do it without ruining my athleticism. Also when tryouts come again I want to be in great shape but still maintain the weight.

I'd say in addition to weight lifting, do some flexibility training too. It takes a while for muscle to become a hindrance - obviously you don't see bodybuilder size guys playing in college or the NBA, all huge and hulking like those worlds strongest man competitions or olympics weight lifters. That body type isn't conducive to basketball, because in basketball speed and mobility are critical. Thing is, it takes years and years to reach that level. A few months of weight lifting will give you some modest gains and IMPROVE your athletic ability. Few years of weight lifting consistently, you could start getting too bulky and musclebound, lose quickness, not be able to jump as high. Maybe not though. Different people and different workout styles produce different results.

Look at NBA players - most are lean but quite strong - best balance of lightness and power. Check out on youtube or something the NBA players routines, basketball specific exercises.

[QUOTE=mjkittredge]I'd say in addition to weight lifting, do some flexibility training too. It takes a while for muscle to become a hindrance - obviously you don't see bodybuilder size guys playing in college or the NBA, all huge and hulking like those worlds strongest man competitions or olympics weight lifters. That body type isn't conducive to basketball, because in basketball speed and mobility are critical. Thing is, it takes years and years to reach that level. A few months of weight lifting will give you some modest gains and IMPROVE your athletic ability. Few years of weight lifting consistently, you could start getting too bulky and musclebound, lose quickness, not be able to jump as high. Maybe not though. Different people and different workout styles produce different results.

Look at NBA players - most are lean but quite strong - best balance of lightness and power. Check out on youtube or something the NBA players routines, basketball specific exercises.[/QUOTE]


thats true but look at guys like jonny flynn ty lawson and chris paul. All around 5-10 but they weight like 185+ and still are very quick and have crazy hops, athletic ability. I just want it like that not to be a bodybuilder.

Nutrition is key, getting enough protein and calories and vitamins can help you bulk up. Maybe some specific muscle groups should get more attention. Legs of course are critical, and I've heard triceps help a lot with shooting too.

[QUOTE=mjkittredge]Nutrition is key, getting enough protein and calories and vitamins can help you bulk up. Maybe some specific muscle groups should get more attention. Legs of course are critical, and I've heard triceps help a lot with shooting too.[/QUOTE]

Hummm , nice tip thanks

The legs account for a lot of bodyweight and I think maybe the back or chest not sure.

5'11 140... you could stand to gain about 40 pounds man. Cornerbacks have to be even more fluid in their movements than ball players and they are about 5'10 185 or so (Some bigger than that).

Listen, you are not going to look anything like a bodybuilder unless you take a bunch of supplements and/or steroids. Anybody who looks bigger than a person should be is almost guaranteed to be taking something. I have been weight training for 7 years and if you saw me you wouldn't think I was too big (and I train hard 5 days a week I'm not just someone who doesn't know what he is doing.)... it may be bigger than what you want but you won't think I look like a bodybuilder... So don't worry about that. Plus, once you are satisfied, you can start working out less and simply maintain where you are. Don't do less reps to tone... that doesn't do anything but train a bunch of slow twitch fibers and it doesn't make you more ripped. IMO you should only do light weight if you are coming back from injury... otherwise heavy weight and more heavy weight.

[quote]A few months of weight lifting will give you some modest gains and IMPROVE your athletic ability[/quote]

Yes this is so true. Obviously your legs are key. What you want, is maximum strength without being too heavy. Many guys are 160 pounds yet can squat 400+... that is where you want to be. You want to be strong as bull but not muscular too where you start getting tight. Like you mentioned, guys like Flynn, Nate Robinson, J Nelson... They are all around 185 pounds and they move around just fine. They are world class athletes so don't get it twisted and think that you can be just like that... you have to find your zone... but it just goes to show that it can be done.

Whatever you do though you have to be consistent. Too many times I have heard you say you haven't been to the gym in weeks... you might as well just do nothing if that's going to continue to be the case.

I would like to see someone making a plan to do in the gym .. but i guess it's too hard and to boring to make it.

Dayum! I though I was skinny!

It depends on the excersises you're doing. I mean if you're just doing maximum gain stuff then yeah you may lose some agility. However if you do body area specific workouts for things that you want to improve on I don;t think you'll gain too much.

However even if you do maximum gain workouts it takes a large amount of time to build up muscle to the point of it being a hinderence.

One thing you can do is supplement your lifting with other excersies to imrove flexability and balance. Guys like Tiger did that to have both massive gain and great flexability.

I need to both bulk up and get more flexible badly lol

Plan to do at the gym? Sure.

Start off by having a good meal with protein and carbohydrates and take a multi-vitamin, also drink a glass or two of water. Then give your stomach an hour or so to rest before you start at the gym. Warm up for about 10 minutes on the treadmill, doing laps jogging, jumping rope, or play basketball at a brisk pace. The goal of warming up is to get your heart rate increased to pump more blood, your veins enlarged to deliver more blood to the muscles faster, and to get your tendons and muscles limber which decreases the risk of injury. If your gym has weight machines like Nautilus or Hammer Strength, use those. Start with the leg machines (my favorite is the leg press). Set the weight high enough so you can only do about 8 to 12 repetitions, and make sure you really squeeze out the last rep with all your energy, achieving muscle failure is key to making gains. After your workout, your body needs protein, make sure you get plenty shortly after. Give your muscles a days rest in between, then go back in again the day after. Once you can do more than 12 reps, increase the weight.

If you don't have access to a gym, learn some moves with free weights. They are pretty cheap, but if you can't get them, you can use a milk jug filled with water or other big container or heavy object with a handle.

[QUOTE=Swaggin916]5'11 140... you could stand to gain about 40 pounds man. Cornerbacks have to be even more fluid in their movements than ball players and they are about 5'10 185 or so (Some bigger than that).

Listen, you are not going to look anything like a bodybuilder unless you take a bunch of supplements and/or steroids. Anybody who looks bigger than a person should be is almost guaranteed to be taking something. I have been weight training for 7 years and if you saw me you wouldn't think I was too big (and I train hard 5 days a week I'm not just someone who doesn't know what he is doing.)... it may be bigger than what you want but you won't think I look like a bodybuilder... So don't worry about that. Plus, once you are satisfied, you can start working out less and simply maintain where you are. Don't do less reps to tone... that doesn't do anything but train a bunch of slow twitch fibers and it doesn't make you more ripped. IMO you should only do light weight if you are coming back from injury... otherwise heavy weight and more heavy weight.



Yes this is so true. Obviously your legs are key. What you want, is maximum strength without being too heavy. Many guys are 160 pounds yet can squat 400+... that is where you want to be. You want to be strong as bull but not muscular too where you start getting tight. Like you mentioned, guys like Flynn, Nate Robinson, J Nelson... They are all around 185 pounds and they move around just fine. They are world class athletes so don't get it twisted and think that you can be just like that... you have to find your zone... but it just goes to show that it can be done.

Whatever you do though you have to be consistent. Too many times I have heard you say you haven't been to the gym in weeks... you might as well just do nothing if that's going to continue to be the case.[/QUOTE]


Great advice. As an athlete, you should look to get as strong as possible while remaining relatively light. Strength to weight ratio is key. Whatever size comes with getting stronger is fine, but don't worry too much about getting bigger. Low reps, higher sets would be great, but a basic 3x5 routine on the squat is very good too. Just remember to constantly try to progress. If you can do 185lbs for 3x5, then next workout, try maybe 195lbs and stick with that until you can get that for 3x5. Not necessarily the most ideal setup, but it'll work out for you great. I'm personally a big fan of Reggie Bush because of his athleticism. He's about 205lbs and squats 550lbs. That's more then a 2.5xbw squat, and he's considered "small". He also has a 4.3 40yard dash and 40.5 inch vertical.
Again, along with being consistent, you have to be progressing too. Always push yourself and you'll get results.

[QUOTE=mjkittredge]Plan to do at the gym? Sure.

Start off by having a good meal with protein and carbohydrates and take a multi-vitamin, also drink a glass or two of water. Then give your stomach an hour or so to rest before you start at the gym. Warm up for about 10 minutes on the treadmill, doing laps jogging, jumping rope, or play basketball at a brisk pace. The goal of warming up is to get your heart rate increased to pump more blood, your veins enlarged to deliver more blood to the muscles faster, and to get your tendons and muscles limber which decreases the risk of injury. If your gym has weight machines like Nautilus or Hammer Strength, use those. Start with the leg machines (my favorite is the leg press). Set the weight high enough so you can only do about 8 to 12 repetitions, and make sure you really squeeze out the last rep with all your energy, achieving muscle failure is key to making gains. After your workout, your body needs protein, make sure you get plenty shortly after. Give your muscles a days rest in between, then go back in again the day after. Once you can do more than 12 reps, increase the weight.

If you don't have access to a gym, learn some moves with free weights. They are pretty cheap, but if you can't get them, you can use a milk jug filled with water or other big container or heavy object with a handle.[/QUOTE]

WOW, thanks for the help,
But, just that?

I need 2 things..

- Increase my vertical, 5'9 (27 inches of vertical i guess)
- Gain height, i'm 138 right now.

[QUOTE=Maga_1]WOW, thanks for the help,
But, just that?

I need 2 things..

- Increase my vertical, 5'9 (27 inches of vertical i guess)
- Gain height, i'm 138 right now.[/QUOTE]


Check out the "Need some help guys" thread. I discussed the vertical jump and upper body strength with Swaggin and he gave me some great advice.
There is probably all the information you need.

[QUOTE=NY-Knicks]Check out the "Need some help guys" thread. I discussed the vertical jump and upper body strength with Swaggin and he gave me some great advice.
There is probably all the information you need.[/QUOTE]

I'll check it, thanks

Yeah I'm trying to bulk and I'm taking a weight gainer supplement on the days i work out. I would recommend you and anyone who wants to bulk to take one too.

How old are you? Don't gain weight for the sake of gaining weight. As stated, focus on clean eating and getting enough calories, and working on the court and in the weight room. "dead" weight will only hinder your basketball progress.

Example- two people with the same amount of strength/power, one weighs 140, the other 150- who jumps higher? who is quicker? who runs faster/accelerates?

Let it come "naturally" through those things mentioned. Weight gainer shakes are not needed, if you are young, whole nutritious natural foods are the way to go.

[QUOTE=Maga_1]I would like to see someone making a plan to do in the gym .. but i guess it's too hard and to boring to make it.[/QUOTE]

i did this a while back, ill try and find the thread

edit***
See this thread: [url]http://www.insidehoops.com/forum/showthread.php?t=138938[/url]
me and suprageex put up our workout programs

[QUOTE=Maga_1]I would like to see someone making a plan to do in the gym .. but i guess it's too hard and to boring to make it.[/QUOTE]


As a performance coach I will say that it is pretty hard to do over the internet. not boring, but need specifics on the person. In any case, a generalized program is not the best, but better than nothing. The programs in the linked thread above aren't too bad, maybe too much single joint stuff and slightly high on the volume. I would imagine most here are very young, 13-17 years old, inexpereinced in weights but play a lot of ball. Therefore they will make quick gains, but need to watch volume due to recovery and the amount of pounding they take on the court. Another issue is techique and mechanics of lifts.

[QUOTE=ABPrints]As a performance coach I will say that it is pretty hard to do over the internet. not boring, but need specifics on the person. In any case, a generalized program is not the best, but better than nothing. The programs in the linked thread above aren't too bad, maybe too much single joint stuff and slightly high on the volume. I would imagine most here are very young, 13-17 years old, inexpereinced in weights but play a lot of ball. Therefore they will make quick gains, but need to watch volume due to recovery and the amount of pounding they take on the court. Another issue is techique and mechanics of lifts.[/QUOTE]

true, sorry im 24. You're right though, my previous workout listed above is a bit high on the reps. I should revise it for proper use. I should also direct in how you want to be lifting (slow/resistance/focus lifting vs power/explosive lifting) Will do something about this when I get the chance

Im 16 years old. I workout a lot like when im at home I used to do 200 pushups a day, run stairs, pull ups, squats, dynamic stretching. This is because I just don't have access to a gym as of right now but I am dedicated. I don't mind putting on some fat because when the preseason/season come around I would have ran every last bit of fat off my body. Besides when you build muscle you gain fat regardless.

I WOULD LOVE TO GAIN 40lbs by the beginning off next season but the thing is how can I do so while playing basketball frequently and not losing to much athleticism. My friend that went to hempstead was 5'9" 195lbs and was dunking like it was as simple as breathing. He would get to the rim at will because he was quick as lightning and could run you out of his way. I envy his ability to be doing that at his size.

The weight room exercises I think help gain weight are:
Bench Press
Deadlifts
Squats (unfortunately my school doesn't have it)
DB Rows

I just need a good routine to follow.

[QUOTE=ABPrints]As a performance coach I will say that it is pretty hard to do over the internet. not boring, but need specifics on the person. In any case, a generalized program is not the best, but better than nothing. The programs in the linked thread above aren't too bad, maybe too much single joint stuff and slightly high on the volume. I would imagine most here are very young, 13-17 years old, inexpereinced in weights but play a lot of ball. Therefore they will make quick gains, but need to watch volume due to recovery and the amount of pounding they take on the court. Another issue is techique and mechanics of lifts.[/QUOTE]

If you were avaliable, i could send my specifics (all that you wany) and you cold help me ..
But i guess it's too much work.

[QUOTE=MannyO]Im 16 years old. I workout a lot like when im at home I used to do 200 pushups a day, run stairs, pull ups, squats, dynamic stretching. This is because I just don't have access to a gym as of right now but I am dedicated. I don't mind putting on some fat because when the preseason/season come around I would have ran every last bit of fat off my body. Besides when you build muscle you gain fat regardless.

I WOULD LOVE TO GAIN 40lbs by the beginning off next season but the thing is how can I do so while playing basketball frequently and not losing to much athleticism. My friend that went to hempstead was 5'9" 195lbs and was dunking like it was as simple as breathing. He would get to the rim at will because he was quick as lightning and could run you out of his way. I envy his ability to be doing that at his size.

The weight room exercises I think help gain weight are:
Bench Press
Deadlifts
Squats (unfortunately my school doesn't have it)
DB Rows

I just need a good routine to follow.[/QUOTE]

And Military Press with either Dumbells or Barbells. Also, weighted pullups are great back exercise for putting on size and weight (Or body weight pullups if you can't do 10) . All of those exercises are multi-joint and will give you your best gains.

[quote]Besides when you build muscle you gain fat regardless.[/quote]

While this isn't necessarily true, for the most part you do have to be willing to put on a little fat if you want to make quick gains. By quick I mean a 4-5 months quick... not a couple weeks quick like most people want but can't have. Your muscles are going to need a lot of nutrients/energy aka calories when building and you won't be doing a whole lot of cardio (if you are trying to do it the right way) so because of the extra calories you will gain weight. After 4 or 5 months though you can cut back some on the calories and you will really start losing fat because of the extra calorie burning muscle you packed on.

Or, you can just continue to do what you are doing and start lifting. It won't be as effective or as fast acting, but it will work especially since some of you guys have so much room to build.

Im trying to gain weight to and so far i have been somewhat successful. I lift twice a week after school (Monday's upper body/Thursday's lower body) and afterwards i drink monster milk (45g's of protein) and i have increased my food intake by a ton. It is working considering when i started doing this in mid november i was 155lbs (at 6'5" that is sickly skinny) to now 170lbs (had a week when i was sick and i lost 5-10 lbs so i think i would be more). Now i haven't been doing much running or speed drills but i haven't noticed much of a difference in those things at my indoor soccer games. My goal is to be 185-190 by next bball season...Does that sound good for a 6'5" maybe 6'6" big man?

Your workout program should consist of mainly compound exercices.

[QUOTE=Lancerballer21]Im trying to gain weight to and so far i have been somewhat successful. I lift twice a week after school (Monday's upper body/Thursday's lower body) and afterwards i drink monster milk (45g's of protein) and i have increased my food intake by a ton. It is working considering when i started doing this in mid november i was 155lbs (at 6'5" that is sickly skinny) to now 170lbs (had a week when i was sick and i lost 5-10 lbs so i think i would be more). Now i haven't been doing much running or speed drills but i haven't noticed much of a difference in those things at my indoor soccer games. My goal is to be 185-190 by next bball season...Does that sound good for a 6'5" maybe 6'6" big man?[/QUOTE]

You ought to be at least 200 man. Kobe is pretty thin these days but still runs at about 205/210 and you guys are about the same height... So yea try to get up to 200. Obviously you want that weight to be lean though.

You have to work out more than 1 day a week for upper body though if you really want to put on weight. You should be in the gym 5 days a week working out different muscle groups and not bunching them all together. 1 day for lower body is fine. Hey at least you are getting in there and being consistent... that's a good thing.

[QUOTE=ABPrints]How old are you? Don't gain weight for the sake of gaining weight. As stated, focus on clean eating and getting enough calories, and working on the court and in the weight room. "dead" weight will only hinder your basketball progress.

Example- two people with the same amount of strength/power, one weighs 140, the other 150- who jumps higher? who is quicker? who runs faster/accelerates?

Let it come "naturally" through those things mentioned. Weight gainer shakes are not needed, if you are young, whole nutritious natural foods are the way to go.[/QUOTE]
Why shouldn't somebody young take a weight gainer supplement ?

[QUOTE=Maga_1]If you were avaliable, i could send my specifics (all that you wany) and you cold help me ..
But i guess it's too much work.[/QUOTE]


I'll send you a PM soon.

[QUOTE=Euroball5]Why shouldn't somebody young take a weight gainer supplement ?[/QUOTE]


I had a big message typed that got lost just now.

so I will sum up by saying, youth should learn to eat whole natural foods before trying to take shortcuts with products that noone really knows what exactly is in it. Except for the manufacturer themselves. Financially, the $40+ used on weight gainer could be used for a lot of whole foods that are much better for the body. Also I assume by weight gainer, one does not mean protein powder, I personally am a little more lax on protein shakes, but not much. I think most people hurt their on court performance by trying to haphazardly attempting to gain weight in any way possible.

BTW, the suggestion on mostly compound exercises is great. I agree wholeheartedly.

[QUOTE=Euroball5]Why shouldn't somebody young take a weight gainer supplement ?[/QUOTE]

Weight Gainer is protein powder packed with carbs. There is nothing wrong with taking a weight gainer. Whole foods are great... but 800-1,000 calories (which is what most weight gainers run per shake) isn't the easiest to scarf down when it comes to eating them. It's much easier to consume the calories via weight gainer and it's a helluva lot more convenient... Not only that, but the whey protein you get from powders is the best for muscle growth and development.

[QUOTE=MannyO]Im 16 years old. I workout a lot like when im at home I used to do 200 pushups a day, run stairs, pull ups, squats, dynamic stretching. This is because I just don't have access to a gym as of right now but I am dedicated. I don't mind putting on some fat because when the preseason/season come around I would have ran every last bit of fat off my body. Besides when you build muscle you gain fat regardless.

I WOULD LOVE TO GAIN 40lbs by the beginning off next season but the thing is how can I do so while playing basketball frequently and not losing to much athleticism. My friend that went to hempstead was 5'9" 195lbs and was dunking like it was as simple as breathing. He would get to the rim at will because he was quick as lightning and could run you out of his way. I envy his ability to be doing that at his size.

The weight room exercises I think help gain weight are:
Bench Press
Deadlifts
Squats (unfortunately my school doesn't have it)
DB Rows

I just need a good routine to follow.[/QUOTE]

At 16 years old, I assume no formal gym training, I would do two things, one focus on overall body balance, this will reduce/hopefully prevent future injury. Such as was recommended pullups, 200 push ups is kinda alot, but ok you were doing them, need to balance that out with some back training, the back and posterior chain is your stability both on the court and in the weight room. You can still do squats, bodyweight and dumbell squats are quite fine replacements and alternates of barbell squat.

Your 5'9" friend sounds like someone that si out of the norm. I have seem it too, older guys with spare tires around the midsection slamming down, very mentally frustrating, but not everyone is alike. Need to focus on what is going to make you a better baller, not why they are. Good luck


[QUOTE]
Im trying to gain weight to and so far i have been somewhat successful. I lift twice a week after school (Monday's upper body/Thursday's lower body) and afterwards i drink monster milk (45g's of protein) and i have increased my food intake by a ton. It is working considering when i started doing this in mid november i was 155lbs (at 6'5" that is sickly skinny) to now 170lbs (had a week when i was sick and i lost 5-10 lbs so i think i would be more). Now i haven't been doing much running or speed drills but i haven't noticed much of a difference in those things at my indoor soccer games. My goal is to be 185-190 by next bball season...Does that sound good for a 6'5" maybe 6'6" big man?[/QUOTE]

I think the weight gain seems to be ok, about 8 pounds a month average. As you get a little heavier it will probably level off a bit, and I think 190 or so is fine. As long as the training and on court ability doesn't suffer.

[QUOTE=Swaggin916]Weight Gainer is protein powder packed with carbs. There is nothing wrong with taking a weight gainer. Whole foods are great... but 800-1,000 calories (which is what most weight gainers run per shake) isn't the easiest to scarf down when it comes to eating them. It's much easier to consume the calories via weight gainer and it's a helluva lot more convenient... Not only that, but the whey protein you get from powders is the best for muscle growth and development.[/QUOTE]


That was a point I forgot to explain, time issues. Especially with high schoolers, limited time and ability during and after school. Also limited ability to eat correctly during that time, and probably parents with limited time to cook and prepare meals that are what one needs.

Powders- convienent, yes.....the best option for youth, no.....are there other options avaliable for them, yes but it will require research and preperation on thier part.

I wouldn't call powders the BEST, but that is why I am a little lax on protein itself as opposed to products that advertise as "weight gainers" as sometimes they are the easy way out for those that absolutely have tried everything or absolutely don't have spare time, or even a car to get access to regular food.

I DEFINITELY need the weight gain supplement for a number of reasons.

Where can I buy them?
If I do a workout with only pushups pull ups and squats then take the supplement do I still gain the weight along with muscle mass.

I do have some weight lifting experience its not like I haven't lifted before. I have been weight training ever since I turned 15 (but nothing too serious just for basketball) so I know the exercises that will help me. I need some workouts and routines to gain the weight while staying active (playing basketball) not sure anybody has come up with such a workout though.

You can buy them at GNC or pretty much any other nutrition store. Just ask for a weight gainer... they are all pretty much the same and most of them taste good.

It will still work even though you are limited. Start thinking outside the box a lil bit and maybe start on a plyometric pushup routine... Those are better for building power and strength than regular pushups. Also, one legged squats (Pistols) are great as well and chances are you can't do very many of them so they are great for power (and that's what you want considering you are trying to gain weight).

Obv. if you had gym access and could do a wider variety of exercises it would work better... but it still ought to work. As long as you are playing basketball getting that cardio in you should stay lean... but recognize that will make gaining weight more difficult as well.

[QUOTE=Swaggin916]You can buy them at GNC or pretty much any other nutrition store. Just ask for a weight gainer... they are all pretty much the same and most of them taste good.

It will still work even though you are limited. Start thinking outside the box a lil bit and maybe start on a plyometric pushup routine... Those are better for building power and strength than regular pushups. Also, one legged squats (Pistols) are great as well and chances are you can't do very many of them so they are great for power (and that's what you want considering you are trying to gain weight).

Obv. if you had gym access and could do a wider variety of exercises it would work better... but it still ought to work. As long as you are playing basketball getting that cardio in you should stay lean... but recognize that will make gaining weight more difficult as well.[/QUOTE]

I am going to go a bit further and say if you are thinking of using supplements, I would suggest Optimum Nutrition. They are a bit more accurate IMO as to what is in their product and IF my athletes touch any type of supplement it is most likely going to be from them.

I agree with swaggin, those are three basic moves, I would add a lounge type movement or step up, or single leg deadlift reach just for another posterior chain activity.

You mean you wouldn't recommend Muscletech products? :lol

So would would you guys agree with this upperbody workout to go along with vjb bodyweight program?

DB rows 5x5
DB floor press 5x5
DB shoulder press 5x5

would just that be enough or should i add these isolation exercises as well:

DB tricep extension 5x5
DB curl 5x5
DB wrist curl 5x5

With a weigth gainer supplement(1000 calories) which i definetly need because there's no way I can get 3000+ calories everyday with my schedule

Otherwise what would you change/add ?(sets and reps?)

Also I have another question...

Do you gain weight as you get older? Im talking about like 16-21 years old.