Buy a 12 lbs weight vest and do pull ups push-ups and squats, got me gainz very fast. ZELUS Weighted Vest, 20lb/16lb/12lb/8lb/6lb/4lb Weight Vest with Reflective Stripe for Workout, Strength Training, Running, Fitness, Muscle Building, Weight Loss, Weightlifting https://www.amazon.com/dp/B07518RBH2/ref=cm_sw_r_cp_api_glt_fabc_F140GZ451X55GGKDA5KY?_encoding=UTF8&psc=1