I gained about 6 kilos in a little over a month by lifting (i was slightly underweight and i am trying to gain about 15 kilos or more).
What's your diet like? Can you see the difference?
I need to get back into Stronglifts 5x5, was making some decent progress with that and eating really well!
Not much different than normal, just eat much more often. Just regular food (bread, vegetables, eggs, milk, cereals, fruit, etc.)
I eat whenever i feel like it (5-6 times a day or so usually).
Difference is somewhat noticeable on my arms and chest, not so much on my legs and abs. But i have been mainly focusing on my arms because they are pretty thin (even still, while i have gained several centimeters in diameter extra when unflexed).
Once my arms are a bit more acceptable I will focus more on abs. My legs have always been inappropriately strong compared to the rest of my body so just running every now and than should be enough to keep up for now.
For me it's hard too to gain some centimeters at my arms. Im not sure what to do about it now.. I might need to train them less as you definately can overtrain them. Possible just 2 exercises biceps / triceps instead of 4 per training.
For me it has Always been easy to gain on my chest and back. Now, as the summer is coming (;P), I'm going to focus more on the abs. Haven't trained them specifically for a few months now, so I really have to. I also increased my cardio to 3 times a week HIIT. Going for a lower bodyfat percentage now, hoping to see my lower abs some day.
My schedule for my arms is this:
Monday Dumbell Curls 12-15 reps 5 sets (most heavy weight i can do 15 reps with, increase weight the next time if i can pull off a full 5 sets of 15 reps) Do not change the weight in between sets, keep the same weight all the time
tricep extensions 8 reps 3 sets (much less than the biceps because i also do pushups and benchpress etc. which also work out triceps)
Shoulders (side) 8 reps 3 sets
Wednesday
Use heavier weights so that you are only physically capable of doing 5-8 reps but do 5 sets with the same weight (for triceps also 8 reps/5sets on wednesdays). This should probably be about 1 to 3 kilos more than you can do on monday/fridays. Try to make a full 5 sets of 8 reps with the same weight, you should be pretty much exhausted at the final set.
Friday same as monday
hope this helps.
