Glad to see you here
Let’s start with the first step
STEP 1: PROGRESSIVE OVERLOAD progressive over load is the key to get size and strength Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine for example: start your deadlift with 70kg next week add 2.5kg or 5kg to your deadlift.
COMPOUND EXERCISES:
Below, we’ve listed a compound workout that is the most effective in building muscle across all of your major muscle groups.
- 1 – Squats.
- 2 – Barbell hip raises.
- 3 – Deadlifts.
- 4 – Incline bench press.
- 5 – Clean and press.
- 6 – Parallel dips.
- 7 – Pull ups.
STEP 2:CALORIC SURPLUS you should be in caloric surplus to lift heavy ,count your maintenance calorie (search on google)add 300 to 500 surplus to your maintenance.
STEP 3:CONSISTENSY you need to stick your diet to gain as much pure muscle and apply progressive overload to your workout, the combination of all three steps will lead you to gain weight.
I hope this information will help you to get your goals.
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