Okay man, it's cool there are plenty of people I know who were like you but now they got massive.
1. Eat LOTS of Protein and Carbs and eat LOTS of food. EAT LIKE A LION AND AN OX.
2. Take supplements such as Protein shakes, creatine and preferable 'bulk' or anabolic mass supplements and maybe some testosterone (the legal ones)
3. Do high intensity weight training and focus on direct opposite muscle groups so for example in one session, you train chest; delts and triceps then you have to flip over to the opposite muscle groups and train your back, Lats, traps and biceps
Exercises:
bench press - reverse bench
Lying fly/incline fly - reverse fly
Bicep curls - tricep dips
Etc.
Also if you have access to barbells and racks, you can do deadlifts and back squats.
4. The usual sleep a lot, stay hydrated and all that.
Follow these regimes and after a year you'll be Huge and once you cut, then you'll be shredded as fuuuaaaarrrr*****.
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I was you two years ago. Get in a weight room, use good technique to prevent injury, and work hard. Start eating more. I don't care if it's McDonalds. Although, keep in mind that you definitely want to eat at least a little healthy too. Whole foods like eggs or meat are good, but I only ate stuff like chicken, stake, and ribs like twice a week, so I had to find other ways to get protein (I used whey.) You need mass. I ate anything and everything to gain about 45 pounds in two years. I still have a six pack, it's just that you have to be consistent with lifting while eating so many calories.
Good luck
Get some protein shake my brother did the same and his friends and now they got buff
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If you're eating lots and exercising regularly but not gaining weight it probably has to do with hormones, some dudes don't fill out till later. Having said that, I'll say this too... if memory serves me, increasing muscle size is called "hypertrophy". The time under tension should be around 4-12 seconds, intensity should be 75% of your max, reps 6-12, sets 2-3, rest 60-90 seconds.
try this bro
1 litter milk without boiling with 1 tea spon hony. and after jym use amino proteen with the instraction of your trainergo to the gym and lift heavy weights, eat as much as you can, dont worry about gaining fat for the first year, trust me, i was skinny as fuckkkk
Pump some iron
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