Increase calorie intake so you are basically eating 5 decent sized meals a day. with 2 large meals, Focus on Complex Carbs (for building a health mass + stout, such as> Pasta, Potatoes, Bread, Red meats, Rice.
Next you need Protien to rebuild muscle tissue which include> Fish, White meats, Egg whites, Nuts + Protien suppliments.

With gym> Do a routine of chest exercises inc> 3 sets of lying chest flys (14 reps 1st set, 10 2nd, 8 3rd)> Then do chest press Heavy weight 8 reps> Incline chest press> Incline Flys> Dips.
All But the 1st excercise need to be 3-4 sets with 6-10 reps. Make sure the last 2 reps are a struggle!

Without gym> Do Press/Push ups, There are different types to hit different areas> Basic Press> Incline Press (feet elevated)> Decline (upper body elevated)> Close Grips to work on depth of chest and arms. Thes need to be weighted somehow, with around 15 reps each and at least 2 sets.

Do some Core work (Sit ups, Crunches, side bends etc) to keep waist nice and trim.

These exercises need to be performed 4-6 days a week at least for maximum effect!

The largest mistake when building muscle is imitating Bodybuilders. Most of those people don’t train naturally, are genetically gifted and never started training that way. Doing their routines won’t make you build muscle quick at all.
The average person needs a different approach. One that builds muscle in a small time and prevents physical & mental overtraining from doing too much, too soon. Here’s a excellent way how to build muscle and gain weight:

1. Grow Stronger.
More strength is more muscle. Get into strength training. I recommend weight lifting due to the fact that it allows you to start light and add weight endlessly. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone. You can also perform calisthenics : Push-ups, Pull-ups, Pistols, etc. Switch to harder versions or add weight when they become too simple.

2. Use Free Weights.
You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are fantastic for help exercises, but not for your main lifts. It’s Safe, Efficient, Functional and versatile.

3. Train Your Legs.
Squats work your whole body, they’re the most effective exercise. You’ll look really different once you can Squat 1.5x your body-weight. That’s a free weight Squat with hips coming lower than knees.

4. Get Recovery.
Pro athletes workout 5-6 times per week. But they didn’t start that way. They added workouts as they got stronger & larger. You’ll overtrain if you jump into their routines. As a beginner you require more recovery. Make sure you rest, sleep, drink enough water and eat in a proper way. “Eat like a horse. Sleep like a baby. Grow like a weed”.

5. Eat Whole Foods. You’ll attain a lower body stout, so the muscles you’ve built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Consume whole foods 90% of the time.

Proteins: Meat, fish, eggs, milk,
Carbs.: Brown rice, quinoa,
Veggies: Spinach, carrot,
Fruits: orange, apple, pineapple,
Fats : fish oil, real butter, nuts, flax seeds,

6. Eat More.
You need food for energy and for muscle growth & recovery. Eat Breakfasts. Get proteins & carbs post workout to help muscle recovery & replenish energy store. Eat Every 3 Hours. 6 meals per day . Gives your muscles a stable intake of protein, accelerates muscle repair & recovery.

7. Gain more Weight.
You’ll never look fit weighing 140lbs at 6″. No matter how much training you do. Here’s the most consequential part. Eat Calorie Dense Foods. Get Stronger. Drink Whole Milk.

8. Get Protein.
Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build and maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.

To view an article about a system that helped me and many others gain muscles and weight enter the following link:

Excellent luck !

Gained absolutely no self respect. Now I know all of the secrets. I know how to gain muscle extremely quickly. I have fantastic self esteem. I keep stout off no matter how much I eat.

Know what the secret is? Health. The protein shop sells junk food and chocolate-flavored cement. They sell you lies, and you’ll most likely eat them up.

1: You already have “pecs.” Wanting to ENLARGE (this is what you want) your pectoral muscles is feminine. You want to be a girl; you don’t want to gain strength or self respect OR knowledge.

2: Don’t blow your parents’ money on overtly advertised “health” sweets. Read up on the subject from every directions. Read books, especially. The internet is a heap of pure **** when it comes to health information.

Have fun on your “journey.”