Training advice

[Capts29]

New year and all that so looking for a bit of advice
Want to add on a bit of muscle and tone, currently 5ft 8 and weigh about 11 stone. Pretty healthy, don't eat loads of rubbish, climb at least once a week and just started with rowing machine for cardio work, quite slim with reasonable muscle definition at the moment

What's some simple recommendations on training and nutrition to put on a bit muscle, been same weight and build for past 10 years or so- just turned 40, and just fancied getting a bit bigger really

Don't have loads of time on my hands as 2 very small kids

Any advice gratefully received!!

[ShortShift811]

Standard answer (assuming you have access to an olympic bar and enough weight, or a decent gym with the same) - Stronglifts 5x5:

http://stronglifts.com/

Read up and follow it to the letter. It just works.

[LordGrover]

Darn! I thought it was my turn to recommend SL5x5.

[MURRAY007]

granted doing the StrongLift 5x5 is very good for strength, but in order to put on muscle "SIZE" you'll need to be in a calorie surplus.

Quick answer, if your eating pretty clean/healthy food, then you'll need to eat more of it.
you'll not put on size if you eat the same amount of food.

if you want a more in-depth answer then we'll need to know more.

But very simple, Lift heavy and eat more.

[LordGrover]

TBF, SL does have recommendations re diet, though it's a little dated and the part of the program I don't follow.