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  1. #1
    Registered User maxelsantio97's Avatar
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    How can I gain muscle

    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?
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  2. #2
    husband, father, trainer KyleAaron's Avatar
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    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.
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  3. #3
    Registered User Melvyn1984's Avatar
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    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.
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    Fitness Anarchist SerpentHearted's Avatar
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