Help me gain!

Squats, deadlifts (only with proper form) and bench press and pull ups (or pull downs ). Also, only with correct form , or else muscles won't grow!! 3 sets of 8 reps each. when it gets to easy add slightly more weight.
Oh and of course, protein (chicken , beef, eggs, milk, cottage cheese ... ), 1g / lb of body weight , that's at least 95 g / day for you . Plus everything else that you eat.
and sleep a lot, and do your weight workouts only twice per week, each lifting session no longer than 40 min ..
10-15 min moderate pace cardio, twice per week, on days when you don't lift could be useful too, it'll get your appetite going.

dmiivanov wrote: »

Squats, deadlifts (only with proper form) and bench press and pull ups (or pull downs ). Also, only with correct form , or else muscles won't grow!! 3 sets of 8 reps each. when it gets to easy add slightly more weight.
Oh and of course, protein (chicken , beef, eggs, milk, cottage cheese ... ), 1g / lb of body weight , that's at least 95 g / day for you . Plus everything else that you eat.
and sleep a lot, and do your weight workouts only twice per week, each lifting session no longer than 40 min ..
10-15 min moderate pace cardio, twice per week, on days when you don't lift could be useful too, it'll get your appetite going.

- All lifting should be with correct form
- You can still gain muscle with bad form but you increase risk of injury
- 0.6g/lb of protein is sufficient for the average persob
- Working out twice a week isn't enough to stimulate muscle growth
- Workouts should be as long as they need to be not an arbitrary limit
- 10-15 minutes cardio won't do much
- Cardio suppresses some peoples appetite