advice to put on lasting size

[jayden]

i have just turned 18, i’m 61KG and have been training at the gym for 2 months, i would like some advice on optimal ways that i can safely gain size that’s lasting. I have no current weights program and don’t know anything about supplements. any advice would be greatly appreciated. thanking you guys in advance

 

[ChasetheCase]

Hey welcom aboard. Since you're new to the gym, start with a structured routine focusing on progressive overload. A good plan is training 3–4 times a week with key compound lifts like squats, deadlifts, bench press, pull-ups, overhead press, and some arm work. Aim for 8-12 reps on most exercises and gradually increase weights over time.

Eat in a slight calorie surplus with plenty of protein (2g/kg per day), carbs for energy (rice, oats, potatoes, fruits), and healthy fats (nuts, olive oil, avocado). Reduce/elimate alchol and NSAIDs. Drink plenty of water (3L min) and make sure you’re eating enough to fuel growth. Guessing from your weight and taking average height you're not eating enough.

Supplements aren’t necessary, but whey protein can help you meet your protein goals easily, creatine (5g daily) can support muscle growth and strength, and fish oil and magnesium can aid recovery.

Get 7-9 hours of sleep, take rest days when needed, and track progress by monitoring weight, strength, and monthly progress photos. I recommend an app like Hevy. Stay consistent, be patient, and you’ll see results.

 

[ironguru]

Hey mate, you’re on the right track. One thing I’d add is to prioritise progressive overload. It’s about adding weight, reps or sets to your exercises gradually. Start with a full-body workout or upper-lower split and stick with it for 3 to 4 months before making changes.

For food, try not to focus on too many supplements just yet. Your training and eating in a calorie surplus with enough protein will do the bulk of the work.

I know it's annoying and can be time consuming but get used to tracking your progress. I’d recommend writing down your workouts and increasing the load as you get stronger. Rest and recover.. muscle growth happens when you're resting, not just lifting.

 

[Skays]

Since you're still very new, focus on consistency above all else. Progressive training, eating clean and recovering over time will help you achieve your goal. I've learned there’s no perfect plan, just make sure you're lifting regularly, pushing yourself and eating enough to support growth.

With your weight training, keep it simple and don’t overcomplicate things. Stick to a basic program and focus on progressive overload. Strength gains lead to size gains. Track your lifts, push for small improvements and stay consistent. Every 8 weeks look at changing up your training program or exercise variations to avoid plateauing.

 

[Hazy1966]

Hi Jayden,

One of the best things you can do for overall functional health and fitness is a well structured training program.

For the newbie, the Jeff Nippard fundamental series on YouTube is an excellent watch.

6 parts i think it is covering fundamentals, safety, exercises, volume, rep ranges, etc

hope this helps.

cheers