The 5x5 method has proved itself to give the best results.
Whatever weight you can lift 5 times but not much more than that, lift it 5 times for 5 sets.. If you can't get them all out, it doesn't matter - but when you successfuly get 5 sets of 5 reps out, add 5KG your next session.. That's the method I've been using, I've put on about 10lb in 4 months. Nothing too impressive but you gotta have patience, especially if you're a hardgainer.
I weigh only 135lb, I look cut up but don't have much size.. Very hard for me to gain weight.
If you find it hard to eat a lot; get a weight gainer! I recommend 'cytogainer' - costs about $100 for 35 servings, if you drink it twice a day before and after workouts you'll definitely put on weight, even if nly about 4-5lbs.
At 135lb, I'm squatting 200lb 1 rep. Benching 140lb 1 rep, deadlifting 175lb 1 rep (deadlift is my weakest).
Stay patient and stay consistent! It might take a year or more for me to be happy with my body but as long as I stay determined I know i'll get there
Whatever weight you can lift 5 times but not much more than that, lift it 5 times for 5 sets.. If you can't get them all out, it doesn't matter - but when you successfuly get 5 sets of 5 reps out, add 5KG your next session.. That's the method I've been using, I've put on about 10lb in 4 months. Nothing too impressive but you gotta have patience, especially if you're a hardgainer.
I weigh only 135lb, I look cut up but don't have much size.. Very hard for me to gain weight.
If you find it hard to eat a lot; get a weight gainer! I recommend 'cytogainer' - costs about $100 for 35 servings, if you drink it twice a day before and after workouts you'll definitely put on weight, even if nly about 4-5lbs.
At 135lb, I'm squatting 200lb 1 rep. Benching 140lb 1 rep, deadlifting 175lb 1 rep (deadlift is my weakest).
Stay patient and stay consistent! It might take a year or more for me to be happy with my body but as long as I stay determined I know i'll get there