need to gain 2 kg of muscle HELP!

[kadafee]

im stuck between weights and i dont wanna go any lower than i already am coz right now i weigh around 112lb (52kg) please help me out post a few routines i can be doing!!!

at the moment i lift twice a week i do 5x3of every thing bench dead military press,weighted pull ups but i dont do squats because i dont have a squat rack at home and so i cant lift the weight over my head.

[Exige Jr]

Eat and train. You will put it on... theres no simpler way of saying it.

[McAlister]

I dont think its good to do alot of weight lifting like that, coud kill your speed... but if your more of a power slugger, then go for it


I'd say do alotta pushups, and pullups.... cuz u can bulk up and get a nice plump from lifting.. but once u stop, its gonna go away... but what you get from the pushups, is pretty much there to stay

[riza]

keep doin what your doin, try lift the heaviest weights u can with 5-8 reps on each set. eating is important, if u dont eat enough no matter how much weights u do u will not gain much muscle.

[eazy_mas]

these stuff dont come overnight sometimes it need month and month of training

[cyberthugpatrol]

1. quit jerking off
2. protein shakes
3. cut down on jogging

[kadafee]

what do u mean by quit jerking off?

[fraidycat]

u can bulk up and get a nice plump from lifting.. but once u stop, its gonna go away... but what you get from the pushups, is pretty much there to stay

That is not remotely true. Muscle is muscle. If you don't use it, it will eventually go away, no matter how you got it.

A post explaining how much protein you need to take in to build 1 lb. of muscle is here.

The whole thread starts here.

2 kg is 4.4 lbs, that's about 4 months of eating an additional 150g of protein per day on top of your maintenance diet. If you just want to gain weight, eating high carb, high-fat is a more efficient way to do it; but gaining pure muscle is very, very hard and takes a very long time. Unless you're genetically gifted, like Vers. The ****er.