best way to gain muscle

[@0rbital22]

i’m 15 6,1 and 138 pounds my face is very good but i’m an absolute twig what are some tips like foods, peps, etc. that can help me with my weight gain

 

[PoorPharmaAbuser]

Before you start experimenting with peptides, get the basics right first. No amount of peptides will make up for a bad diet, poor training, or inconsistent sleep—they're a tool, not a shortcut. The same goes for supplements. Most are overpriced and barely do anything, so I wouldn't waste money on them. Creatine and caffeine are pretty much the only ones consistently worth buying. Eat in a 200–300 calorie surplus if your goal is to build muscle without putting on unnecessary fat, and stop overthinking your workout split. It really doesn't matter that much as long as you're training each muscle group at least twice a week, pushing close to failure, and progressively getting stronger over time.

 

[@0rbital22]

Before you start experimenting with peptides, get the basics right first. No amount of peptides will make up for a bad diet, poor training, or inconsistent sleep—they're a tool, not a shortcut. The same goes for supplements. Most are overpriced and barely do anything, so I wouldn't waste money on them. Creatine and caffeine are pretty much the only ones consistently worth buying. Eat in a 200–300 calorie surplus if your goal is to build muscle without putting on unnecessary fat, and stop overthinking your workout split. It really doesn't matter that much as long as you're training each muscle group at least twice a week, pushing close to failure, and progressively getting stronger over time.

actually some helpful info finally thank you