- Lift heavy (reps 3-6) 3-4x a week and only compound movements (deadlift, squat, bench, clean, OH press), no machines, no isolation work, don't train to failure
- no cardio, no metcons, no chasing cars....nothing but sitting on your butt.
- of course you need to eat more calories.....steak, eggs, rice, milk....pack in the most bang for your buck.
Of course while you get heavier/stronger.....your endurance will probably go to crap...and you are going to put on fat.....but you can work on that later if need be....
If you are trying to gain 20lbs and be in great shape with killer endurance....taking testosterone is the only way I know that works quickly. (not that I am advising it...just stating the facts)