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.
virus speaks the truth. About lifting weights i m not sure if that will not slow you down and make you moving punchin like robot
Yes it does litlle but 1 year ago is did lift weights, and i was so fu**in stiff. I remember bench press, 5 setsx5 reps. or 3x8 from no more lifting. i dunno
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.
Maybe my metabolism is ... beacuse ia m 21 years old.What you think about eating steaks?, beef meat. it has creatine
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.
u know i think i gained 1 kg.I eat a lot of meat, cow meat, chicken meat(breast) now what about cardio? i train calisthenics 3 dyas a week what about tuseday, for example? i can do boxing bag, pear bag, jumping rope, but dont want to much beacuse i want to gain weight. Answer as fast as you can
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.
true no need to lift heavy , virus what you think about calisthenics (bodyweight) , pull ups, dips, push ups from 10 to 20 reps (3 sets)