R5FORD

iTrader: (1)

hi guys....well i have some sort of problem on putting on muscle and weight...im just over 6'1 and only way 75 kilos and i have been going to the gym quiet regular- 3 or 4 times a week..for the last couple months...i have seen a lil imporovment but not much...any tips on how to get bigger??

PT

there is a fitness section on this site mate, may be something in there for ya already posted

Dan Cossie

Diet and the right exercise....also doing the right exercises you may go to the gym everyday but if you are not doing the right things you wont get any gain..
have you ever had a personal fitness trainer

tabetha

As said wrong exercise will not build muscles.
You need to target the whole of the muslce twitch fibres fast ones and slow ones, different things work for different people.
Don't be dismissive of doing mega heavy weights, even if you can't do them many times pump the weight up and do fewer, but more often.
Then alternate do light/many heavy fewer on different days this what I do.
tabetha

jameswrx

Eat lots (things like chicken, tuna, peanut butter, cottage cheese, fruit and veg etc) and eat regularly (not just 3 meals a day, around 5)

Train 3 times a week (basing it around compound lifting.. deads, squats, bench) different exercises on the 3 days (ie push, pull, legs) aim to work the same muscles once a week only.

Eat lots more.

R5FORD

iTrader: (1)

thanks guys

i have now started going the gym with my dads body building mate...

he is teaching me how to do the exercise tec in the correct way

mackers

food is the most important thing, you can work very hard in the gym but without enough food you will not grow. Get a routine for three times a week and stick to it. Get plenty of rest and the right foods and you`ll see an improvement, just remember it wont happen overnight, it takes a long time to grow. good luck

Erup22

i spam for a hobby

dan5710

to get the best muscle growth you need to do heavier weights. You need to warm up on lighter weights then once your warmed up you need to push yourself. You should only be able to do about 6 reps and about 3-4 sets of your weights for optimum muscle growth. and weight gain. If you can do more than around 6 reps you should lift heavier weights. Make sure you lift the weights correctly. Its easy to cheat by moving your body and using a swinging motion to get most of the way. You need to do it slowly and purely on your arms.