A couple of pretty simple things you can do:(Original post by LepreJohn)
Hi guys I know this isn't the usual thread however I want to gain a bit of weight and also maybe muscle, I'm about 5'5" and I weigh 8.5 stone or around 54kg. I was just wondering off some good methods on bulking up. I've been going to the gym but I've not gained or lost any weight I most likely don't do enough at the gym or even eat enough to bulk up.
Just wondering if anyone on here knows some good methods to indeed me to put on a bit of muscle.
1) track what you eat on MyFitnessPal or something similar
2) start to track your lifting
3) learn some basic program design
At it's simplest level for you, a full body workout 3x/week will help you. Look up the Greyskull Barbell Linear Progression program. The starting strength wiki will also give you some details on how to perform the excercises.
One important thing to remember about this style of programming: make sure you do your presses/rows/curls/chins. You WANT upper body volume to grow and become more aesthetic.
...for the 2nd time this year