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
    Like comment and subscribe
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