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I am underweight. How do I gain weight and muscle?

I'm doing some basic workout i.e. push-ups for approximately, last 9 months. I have gained 7 kilograms during that period. I also joined a gym 5 months ago but due to some circumstances I couldn't continue, but I did not stop doing push-ups at home. I want to gain more weight, muscle and strength. What should I do?

I consider myself a beginner because I have a very little knowledge of workout practices and all those things.

Currently my push-ups workout includes 5 sets of 30 reps.

Thank in advance.

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marked as duplicate by Baarn, FredrikD, Dave Liepmann, Matt Chan Oct 5 '12 at 23:55

This question has been asked before and already has an answer. If those answers do not fully address your question, please ask a new question.

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Are you willing to join a gym again or do you prefer to do your exercises at home? –  Baarn Oct 3 '12 at 11:52
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This answer to an essentially identical question should help. –  Dave Liepmann Oct 3 '12 at 13:14
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I think this question can be closed as a duplicate unless it is made more specific. In the current form all answers from the linked question will work for this one, too. –  Baarn Oct 4 '12 at 21:10
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The user has asked nearly the same question before. –  Baarn Oct 5 '12 at 11:08
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@Informaficker Good point. Pawan, could you be more specific about what you need? General advice on how to gain size and strength is in this answer, which I linked to above. Unless you are more specific than "how do I gain size and strength, this question is a duplicate of that one. –  Dave Liepmann Oct 5 '12 at 16:15
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1 Answer 1

up vote 1 down vote accepted

Most people believe that working out is the only way to gain weight. This isn't true. While working out in general is effective for gaining muscle, eating is probably gonna be about 75% of what will help you gain weight. Assuming you're an ectomorph, you're going to want to eat loads of calories. the general rule of thumb I found is your weight (in lbs) * 20 = your daily calorie intake. Make sure you are eating healthy fats and getting as much protein as you can (about 40% of the calories should be protein).

As far as exercises at home, do some military pushups, pullups if you have a bar, and squats. That should get you some good base muscle. Just keep going until failure

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Are there any articles or something you can base your claims on? –  Baarn Oct 3 '12 at 16:24
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teenbodybuilding.com/mclane15.htm has a good article for people that have trouble gaining weight. They recommend using a gym for strength training though. There's a lot of at home exercises you can do at home; pushups, pullups, squats, and situps will exercise most of the body. I highly recommend a gym though for strength and mass building –  MrBretten Oct 3 '12 at 16:33
    
I first thought the article was good, but when reaching the bottom it was full of the usual "BUY OUR SHAKES" crap. –  Baarn Oct 3 '12 at 16:43
    
And it especially made me skeptical about the whole endomorph stuff. "Modern scientists, however, [...] dismiss his claims as outdated, if not outright quackery." –  Baarn Oct 3 '12 at 16:48
    
I agree with you that there are some BUY OUR SHAKES stuff, but the content is good. I wouldn't recommend their stuff, but a good protein supplement (e.i. protein shakes) and really help with getting your daily protein (your weight in lbs * 1.5 = g to consume). Whey Protein is very good for ectomorphs, and you can get some relatively cheap at walmart or gnc. –  MrBretten Oct 3 '12 at 17:48
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