Gainining weight, program training

I'd pick a hybrid strength/hypertrophy program. Lots of those available online.

Drop doing circuits or long ass cardio sessions. Just do light cardio as active recovery. But continue to do all that dynamic mobility stuff.

Eats lotsa beef, chicken, beans, rice, potatoes, bread and some sprinkling of vegetables and fruit.

If you can't gain weight on that, start wrapping everything in bacon or dipping them in peanut butter or hummus. Seriously, just eat.

 

I was same way, my muscles visually looked bigger (mainly my lats) but my weight stayed the same.. if you aren't gaining weight eat more, once i started eating ALOT more i started gaining. i would try doing Gomad or half gomad ontop of your diet, which is gallon of milk a day. it will make your calories go up and its easier to drink then eat those calories. i started dead lifting and squating and i gained 4 pounds in 2 weeks so far. maybe its just beginner gains.

 

5-6 reps heavy does build size.

i went from 72kg to 82kg from using this rep range in 6 months.

well it worked for me anyways.

 

Can we get a weightlifting sticky? Just something with the basic rules for lifting, and a few myths/misconceptions, etc.

Weights will not make you stiff. A lack of stretching and mobility work will make you stiff.

 

You gained 10kg from eating more, not lifting weights.

 

4-6pints of milk spread over the day... squat heavy. 4pintsof milk has 1250 calories

 

I haven't tried this myself, but maybe it can help:

http://fitnessblackbook.com/muscle-building/build-muscle-mass-with-body-weight-exercises/

 

Actually your right I did.

and I was a fat 82.

fixed my diet kept lifting now im 82kg with visible abs.

 

you need to be consuming atleast 4000 calories a day.

The more cardio or calorie burning excercises you do the more you need to consume, more carbs..

Also lift heavy 5-7 reps over and over gain till failure, your body will then realise that in order for your to be able to lift those weights it needs to grow, the human body is adaptable trust me. but you've really got to be puttin in the hard work..

 

You do realize working to failure is the worst thing you can do for strength gains? It's also not needed to build muscle.