I Want a best freight gain workout?

I am 59kgs , 5.8ft in height and want to gain "Muscle Mass" and want to grow to atleast 75 kgs in nxt 6 months hence i request a 3-5 days a week workout.

Answers:

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acquire some kyo into u mate lol u know what i mean sameer

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you cant gain muscle in need fat. I would chomp through a litre of icecream a day while working out and verbs to eat bigger meal.

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Step 1 Train like a barbarian
Step 2 Eat approaching a barbarian
Step 3 Go to www.musclesurf.com

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Here’s what I do and it have been working for me. Obviously a workout requirements to be tailored to the individual, but these exercises may help.

Arms
Lying dumbbell triceps extensions
standing barbell curl
trailing head reverse hammers
one-arm preacher curl
Close-grip pushdowns
incline dumbbell curl
Parallel slab dips
hammer curl
Single-arm reverse-grip pushdowns
reverse grip EZ bar
rope push downs
super flimsy dumbbell curls

Chest
Dumbbell Incline Presses,
Pullovers and Presses,
Dumbbell Bench Presses,
Narrow-Grip Bench Presses,
Incline Dumbbell Flyes,
Barbell Incline Presses,
Push-Ups Between Benches,
Cable standing incline flyes
Cable standing decline flyes

Back
Barbell row
Dumbbell Row
Lat Pull Downs
Cable Row
Lower Back Machine
Forearms
lite wide lat pulldowns
Supermans

Shoulders
Lateral Raises
Bent-Over Lateral Raises
No rest front raises
Shrugs
Military Presses
Front Raises
Rotator Cuffs
Superlight lateral raises

On incline bench, near 2 10lbs dumbbells:

1st: Facing forward bring dumbbells up from sides to parallel to ground palms inward, slow repeat for ten reps.
2nd: Facing bench bring dumbbells up from sides backwards as far as you can palms inward, slow repeat for ten reps.
3rd: Stand up with dumbbells and do 10 lateral raise.
4th: Back in position 2, incline arms so they are forward, palms inward, arms bent in a semi bear hug position and parallel to ground. Bring to sides and rear legs to center for 10 reps. I usually do 5 lbs here because this exercise is hard.

Do this set three times next to out rest. The third set I change to adjectives 5 lb movements. All of this is slow pace, approaching 1 second up and one second down.

Legs
Squats
Leg Extentions
Leg Curls
Adductors
Abductors
Calf Lifts
Glute Machine
Leg lifts

I also do 100 crunches per night.

My perception is to hit a variety of ranges and movements surrounded by order to work the muscle to the maximum. I tend to use a solidity I can do for 10 reps and for 25 reps on the last two movements. Apart from this I do 20 minutes or Cardio every time and stretch before and after the workout, as very well as frequently during. Stretching is very historic to muscular growth because not only does it abet prevent injury and alleviate recovery misery, but it also stretches out the fascia tissue that surrounds the muscle and inhibits its growth. When you are pumped and you stretch is when you get the best stretch of the fascia. Lastly rest and nutrition are every bit as earth-shattering as the workout itself. Eating enough protein for the muscle to restore your health and grow as well as plenty carbohydrates to replenish diminished glycogen stores in the muscles and liver is vital for repair and self ready for the subsequent time you tax those muscles.