Gaining weight

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x_thaone

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For 8 months, I've never gained, and never grew bigger muscles. The only change I made is endurance and lost 2 pounds. From 113 lbs. to 111 lbs. It's a weird change. Is there any other tips in order to gain weight?

Here's what I do in 3 sets for all my exercises (listed reps are my maximum amount)

Bench Press: 115 lbs, 6 reps
Lat Pull Down: 120 lbs, 10 reps
Tricep Pull Down: 70 lbs, 3 reps
Dumbell Curls: 25 lbs, 9 reps
Squats: 225 lbs, 10 reps
Toe Raises: 100 lbs, 10 reps
Barbell Shoulder Press: 80 pounds, 10 reps
Leg Press: 360, 10+ reps

Other info:
5'2"
111 lbs
High School sophomore
I play Track and Field, but I want to be at least 130 pounds or more by my junior year.
 
I'm presuming that your diet is good if you have not put on any fat.

This is like the basic kids version of the story. To make your muscles grow you need to tear the fibers do they grow back bigger.
to tear them you lift weights.
to heal them you need protien and carbs.


You dont need to do leg press and squats. If you can do a leg press after your squats then you didnt do your squats properly.

try this - workout one
deadlifts with shrug
bent over rows
shoulder pull
shoulder press
squats

workout two
chest press
crossover cable chest flyes (dumbbells if you dont have cable machine)
wide grip chin ups
close grip chin ups
hanging leg raises

Sets and reps - with everything do 3sets of 10reps. then next month do 5 sets of 5reps

Have a days rest between workouts and once every week or two have 3-6days rest

do 20mins HIIT or fast running everyday or as offen as pos.
 
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