Gainining weight, program training

Hey, i still do not know hwo to gain weight i do pull ups/chin ups 3 months , my muscle bigger( back muscle, chest size) but my body weight still the same, i weight 64kg (141pounds) i am 21 years old. My body fat is beetwen 6-10%

i eat a lot of healthy food etc.
I will try this
warm up./dynamic stretching

pull ups
/chin ups
12pull ups-12c ups -12p u -12 chin up -12 p u (rest 90 seconds or more if you need) at the latest set.
push ups: for example 20-20-20 30sec rest ( what you guys think?_
etc
dips 30 sec rest or more? maybe 1 minute is better?
10-10-10
Abodminals:
i have problem beacuse i get pain after sit ups.
may i try bicycle or flutter kicks?

Neck rotations 50 30 sec rest beetwen sets
Neck rotations 50
Neck lifts 100

lunges 50
squads 50 30 sec or more?
calfs 30-30-30
squats 50


Calisthenics exercises

 

Eat more food.

 

Crobby, i eat a lot of food. 5 times a day.... no sugar etc.
i have lean muscles but i cant gain...

easy to say.. eat more food

 

well, you know it sure as hell isn't to eat less.:hey

 

You don't need to eat 5 times a day, nor do you have to avoid sugar.

If you can't eat more calories, drink more calories.

 

You weigh 141lbs. You eat very little.

 

bull**** , eat more than you. :!:

 

just eat more mate and keep training the way you are you should be eating around 2000-3000 calories if you wan t to get big but all healthy food

 

ahh mate, the same what you think about allergy. may it cause my body harder to gain weght?

 

eh it depends every body is different how they take there food can you take whey protein or anything like thats

 

It's simple; you must up you calorie intake as others are saying.

Oh, I've heard drinking chocolate milk will help a lot. Even some of my friends with crazy high metabolisms can drink that and put on some weight... I drink it because I love chocolate milk >_<

 

Eat more and increase the weight of your exercises. If your doing 4-5 sets of 12 chin-ups or pull-ups, drop the reps and start wearing a weight vest or get a dip belt.

 

powerlifting routine,

heavy deads bench squat , singles doubles tripples of max then up to 5-6 of heavy

If you dont gain size, il clean your toilet



not serious

 

Powerlifting builds strength, not size.

 

Agree, look at T Nation under total body training. The thing with most hardgainers is typically they are not hardgainers, just don't eat enough. Also train legs hard. Take in 1.5 grams protein per lb bodyweight.