How to start gaining weight in 2022 - how to gain weight fast
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- Опубліковано 12 чер 2024
- This video is for people who are skinny fat or skinny or people who want to build muscle.I was 165 and I bulked 176 right now and im bulking to 215+ by 2023 so for me I try to gain 1 pd a week and 4 pounds every month. Workout down below
Eat 1g portein per body weight im 176 I eat around 176g protein at the very least everyday I eat 10 eggs and a around 100g protein shake.Look up Tdee calculator eat 250-500 calories more than usual.
creatine 5g every single day(look up on how to take)
Also my workout routine was push/pull/legs 5-6 days a week for 5-6 different workouts 3-4 sets for 8-12 reps so for push I would do bench Push Day
bench press for shoulders
bench press for chest
standing dumbell shoulder press
standing dumbell fly front and to the side
skull crushers
cable flys
Pull Day
weighted pull ups front/side/back grip do as much as you can for 3 sets for each grip and your good weighted or un weighted.
Dumbbell or barbell curl
Barbell rowers
narrow and wide cable rows
Leg Day
squats
deadlift
weighted heel ups
leg curls
legs press
Abs
youtube Bradon crater abs workout do for 20-30 on workout days
ANd cardio 1-2 miles every other day
I do like 3 other version of this sometimes to make it fun
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i like this guy
thank you bro