How to gain weight and muscle?

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It will be very hard to gain muscle if you are only lifting 2 days a week in addition to 3 days of cardio. If you want to gain muscle you need to devote 3-4 days a week to heavy lifting. You also need to focus on powerfull mass building exercises like deadlifts and squats.

Try to maximize your time by training each bodypart hard once a week. Once I did this I saw significant growth in my muscles. Go ahead and take whey protein to help with your muscle growth. Try this for your workouts:

Monday: Bench press, flys, lying tricep extensions (skull crushers) and standing tricep extensions or tricep kickbacks.

Wednesday: Shoulder press, shrugs, military press, preacher curls and concentration curls.

Friday: Squats, leg extensions, leg curls, calf raises, rows and pull-ups

you do not have to take in an extreme amount of food to grow, just a few hundred calories more per day will work. as for your workouts, i like the advise and routine suggested to you by the other writer, the only thing i disagree with is his selection of biceps exercises. if you want to add size to your arms, you should be doing biceps standing bar curl. this is the best exercise for overall biceps mass.

keeping good posture will not only strengthen your core but will also add a small extra calorie burn because you re working slightly harder to maintain the position

love a peanut butter smoothie try two tablespoons of powdered peanut butter instead

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