Are you tracking your calories? If so are you already eating at a calorie surplus? Would recommend about 1g of protein per pound of body weight if you already go to the gym
I'm a college student around 190 lbs, and I really need to put some size on for the upcoming rugby season. its hard to eat clean on a meal plan but is all I can afford.
Are you tracking your calories? If so are you already eating at a calorie surplus? Would recommend about 1g of protein per pound of body weight if you already go to the gym
It's all about diet, sleep and how intense your workout is.
Don't eat sugar, white flour and fast foods.
workout hard, make sure you are on a calorie surplus and eat 2 g protein per kg bodyweight. also at least 8 hours of sleep per night.
Can you up your protein intake with a shake and continue to do strength training? Don't eat a high carb diet. You'll just gain fat.
Check out the beginning strength training method. There are coaches around if you're in a metropolitan area. Or check out an olympic weightlifting gym near your area. They'll accept anybody b/c its underused and its one of the fastest/researched ways to Make gains possible. All the fitness stuff you see online is loud noise. Plus Calorie surplus too, gotta bulk before you cut
I would focus more on less reps with heavier weigth. FWIW
hit the gym mate and eat well
Hit the weights hard.
Get enough protein and calories.
Get enough sleep.
I think sometimes people look too much into it when those are the basics for getting good gains.
constant work in the gym. eat more and eat healthier. repeat
Get enough nutrients and have a good workout that works the muscles you are trying to build. If you are just trying to improve your all around strength in every part of your body I would say the best way is to go swimming a few days a week. Do a lot of butterfly if your trying to work your lats and shoulders.
horizontal bar 3 times per day by 20 times . 1 day train 1 day rest
it depends on your bodytype and your diet. as long as your diet is perfect for your body you'll gain fast muscles