Weight gain, muscle not fat

[AdamFieldITFTKD]

I am 5"10 but only weigh 9 1/2 stone (133lb) i want to widen out my shoulders and become more barrel chested

At the moment i have a six pack and good biceps/triceps. I want to keep my legs as they are as i do alot of hill walking so they are strong combined with Taekwon-Do

I am not sure how to gain weight whilst going for regular runs as i do.

I will havwe access to a weights bench and weights in about a week, and speedball.

Thanks, any questions post here and i will reply soon as

adam

[Sohan]

The free weights are likely your quickest route to muscular gain. Get a good fitness trainer in your area for an hour or two of instruction in bodybuilding, then subscribe to a publication that will provide good lay info on strength training. If you can't afford a trainer and want an effective exercise to enhance your physique, try the barbell bench press. It specifically trains the muscles you refer to and mimics the motion of a reverse punch.

Up your protein intake and get plenty of calories and rest. After a couple months, try creatine supplementation for greater gains. Remember, overtraining kills muscle gains so make sure you recover from all of your workouts. Good luck!

Respectfully,

Sohan

[DJmma]

well, id say work out every other day, and make sure you get enough protein either from bars/drinks, meat etc. And you may think your bicepts and tris are good, but dont just stop working them, or you will lose them. If you want to widen your chest, id say do flies, and bench press. for shoulders, i take weights and each hand, and raise them to the left and right. then i do the same thing but raise them forward, that works your shoulders. I started working out just a couple months ago, and im 5' 11" 165 lbs, with little fat.

[elbows_and_knees]

two things

1. lift big

2. eat big

use compound and olympic lifts - cleans, deads, squats, bench, etc. reps in the 5-8 range, 3-5 sets. food intake must increase also.