How can I gain muscle

[maxelsantio97]

So I’m 6ft and 155 pounds. I have been working out for 5 years now and haven’t seen much progress. I cannot seem to find a way to increase my arm size and I’m trying to get to 170 pounds. What is the best way I can gain about 15 pounds of muscle?

[KyleAaron]

You will not be progressing the resistance or eating properly. Do this:

1. 3 times a week, do at least 3 of: squat, push, pull, hip hinge, loaded carry.
2. Add weight to the bar each time. A small amount is fine.
3. Keep a journal of what you do.
4. Every day eat 3 cups of vegetables, 3 pieces of fruit, 3 palm-sized pieces of fish or meat, 3 serves of dairy, and 3 cups of cooked grain, and have a glass of water with each meal, and before and after every workout.
5. go for a 30-60' walk every day.

All the rest is commentary.

[Melvyn1984]

1:To gain the 15lbs you would need to be in a caloric surplus the first thing I would check if you would have a rough estimate to what your current caloric intake and to plan for the caloric surplus
2:What your training program would be like with the recommendation being able to train at least 3x a week, with it being splits like Upper/Lower/Upper, Push/Pull/Push, Full body being the options that most people use.
3:What your additional activity would be if you would be doing them to know that you are not in a caloric deficit and thus not putting on weight.

[SerpentHearted]

Step 1: send me 800 bucks.
Step 2: await further instruction.

[marinevet63031]

Step 1: send me 800 bucks.
Step 2: await further instruction.

Lol, Smart ass.