Help gaining muscle advice?

  • Posted by a hidden member.
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    Oct 01, 2012 2:50 PM GMT
    Alright so I am 21, I have experience in working out at a gym, about over a year's worth.
    The problem I'm having is, I can't gain ANYTHING!
    The most I've noticed when working out is getting strength to go up in weight.
    But that's it, I haven't noticed size at all.
    Maybe a little, but I can't notice it, since I'm always looking at myself.

    Could someone who is very knowledgeable give me some really helpful advice on the whole process?
    I know I'm asking for much, but would greatly appreciate it!!
    What exercises are best for putting on muscle?
    How do I group body parts together for workouts?
    How much to eat outside of the gym?
    How many reps?
    Best workout plans?
    When should I change it up the workouts?

    I'm basically aiming to gain 30 pounds of muscle over the course of weight training.
    Then getting cut.
    I'm familiar with a lot of working out and what to do, but I would like an opinion and help from someone else who knows since I can't get myself to gain muscle.
    If you want to Email me: Indyrams91@aol.com
    Thanks guys!
  • Posted by a hidden member.
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    Oct 01, 2012 7:07 PM GMT
    Study up on nutrition.

    Working out will make you stronger. Proper nutrition will make you bigger.
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    Oct 01, 2012 7:27 PM GMT
    You have to eat more. It's as simple as that. You should be gaining about 2 pounds a month which will equal 24 pounds a year. You WILL notice a difference if you add 24 pounds to your frame and you are taking before and after pictures.
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    Oct 01, 2012 8:06 PM GMT
    Really?
    I had no idea eating more protein in foods helped boosted muscle mass.
    I always thought it did some, but dang!
    Thanks guys.
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    Oct 01, 2012 8:31 PM GMT
    Bodybuilding starts in the kitchen! You need to get your diet right. To gain weight you need to eat more calories than you burn. But they have to be calories from good sources (lean protein, veggies, high GI carbs, healthy fats).

    Go to bodybuilding.com and read up in the forums and articles. Make sure to look at least at the workout programs, exercises, and nutrition forums.
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    Oct 01, 2012 8:40 PM GMT
    KSUOWL saidBodybuilding starts in the kitchen! You need to get your diet right. To gain weight you need to eat more calories than you burn. But they have to be calories from good sources (lean protein, veggies, high GI carbs, healthy fats).

    Go to bodybuilding.com and read up in the forums and articles. Make sure to look at least at the workout programs, exercises, and nutrition forums.


    A small correction: You need low glycemic index(GI) carbs, not high. High glycemic index cards are sugars i.e. glucose=100. Low GI carbs are things like oatmeal, brown rice, and quinoa- essentially whole grains that digest slower and don't spike your blood sugar levels.
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    Oct 01, 2012 9:00 PM GMT
    Indyrams77 saidReally?
    I had no idea eating more protein in foods helped boosted muscle mass.
    I always thought it did some, but dang!
    Thanks guys.

    Protein is important, but imo total calorie intake is the most important thing. If you eat enough protein without getting enough carbs and fats you aren't going to have the results that you want.
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    Oct 01, 2012 9:08 PM GMT
    What foods are best for getting good carbs?
  • Posted by a hidden member.
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    Oct 01, 2012 9:47 PM GMT
    rice
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    Oct 01, 2012 9:54 PM GMT
    I'm bored at work so I'll take a shot at this.

    As others have said... EAT. You can't build your body bigger if you don't give it enough material to build with.

    Protein - Obviously, the most important nutrient. Keep in mind that "when" is just as important as "how much." Try to spread out your intake over the day instead of all at once. At the very least, down some fast-digesting protein like whey right after your workout, and then a slow-digesting protein like casein right before bed.

    Carbs - Nothing causes more controversy than carbs. Most people (myself included) believe they are important and should not be cut out. Obviously, complex carbs (oatmeal, brown rice, multigrain bread) are more beneficial than simple carbs like white bread or sugar. However, lots of people are convinced that eating simple, sugary carbs right after your workout helps your body to utilize the protein to maximize growth. You'll find experts on both sides of the fence on this... but if you're looking to gain anyway, it can't hurt.

    Fats - Make sure you get enough of the good fats, while limiting the bad fats. There's a ton of info online on how to do just that, and it's all based on tried and true science. Almonds, fish, extra virgin olive oil are all good sources of fat. Limit saturated fat, for multiple reasons.

    You don't need to be a nutritionist or health freak to see the results you want. Just make more good choices instead of bad choices and you'll be fine. Bottom line is just eat!
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    Oct 01, 2012 10:10 PM GMT
    Thanks Andrew!
    I'll deff eat more.
  • Svnw688

    Posts: 3350

    Oct 02, 2012 1:29 AM GMT
    Good news and bad news: You're an ectomorph (like me).

    The good: It is physically possible for us to gain weight and muscle. My set weight is 138 pounds. I can binge all day, diet all night, exercise or not. Doesn't matter, I'm 138 pounds. But If I REALLY binge and force feed myself to the point of nausea. And I avoid cardio as much as possible. And I do intense weight lifting I can gain weight.

    In college when I did varsity crew/rowing for 3 years I went from my normal 138lbs to 179lbs of muscle (5% body fat). I did "look" a lot nicer in the classical muscle sense, but maintaining that body type was hell on my body. My cholesterol shot up (it had previously been perfect), and I felt nauseaus half the time from constant eating like a cow (6 meals a day, 4200+ calories). Anything less than 4K calories and my metabolism can compensate and I CANNOT gain a pound.

    While I did that for 3 years, and the body was kinda fun to look at in the mirror, I gave it up. After quitting crew senior year and eating normally and normal cardio I dropped exactly back to 138lbs in 2 months. It was ridiculous. My body wanted to be there and it was unnatural for me to force it otherwise. My cholesterol (hdl and ldl) went back to perfect levels, I was energetic and my skin was healthy again. The best gains in returning to my 138lbs was the way I felt: amazing.

    Slim/ectomorphs walking around at 180 pounds of muscle, like I did, is like asking these same naturally mesomorph muscle lads who are 180 and 190 to try to lower their weight to 140, be healthy, and active, and have a normal cholesterol. It simply does not happen naturally and would probably be dangerous for them.

    I say go for mad muscle if you want, but you could also enjoy your skinniness. We can eat anything we want without thought of consequences and will look amazing even when we stop hitting the gym. Little known secret is that when these guys who beef up from 180 to 220, when you build "fat cells" they never go away, so when you quit lifting when you're 40 or 50, you start to balloon up. Look for a lot of "football player" build descriptions in a few decades :-o
  • Posted by a hidden member.
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    Oct 02, 2012 2:34 AM GMT
    While I could be one.
    I'm not "skinny" I weigh 175.
    I naturally have muscle on me and it doesn't shed off quickly either.
    I do believe I haven't been gaining because I haven't eaten that much with it.
  • Svnw688

    Posts: 3350

    Oct 02, 2012 2:44 AM GMT
    Ah, your pic threw me off then. I guessed 140lbs or so.

    If you're 170 then you can probably gain quite a bit of muscle (35 to 45lbs) if you try hard. I just thought gaining 30lbs could be unhealthy if you're naturally 138lbs like me. Go for it mosomorph!

    Just eat a shit load of healthy food (P.S., salad dressing can have 100 calories per tablespoon, load up on the dressing). Lots of small meals. You'll bulk up.
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    Oct 02, 2012 2:49 AM GMT
    Yea, I use to be 150 in High School, but I gained. icon_smile.gif
    When I worked at my past gym job, I worked out everyday like crazy. But I didn't have money to eat healthy or eat all the time so I didn't gain much.
    I'm deff not wanting to be body builder status, but deff be much more muscular.
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    Oct 03, 2012 5:46 PM GMT
    Andrew86 saidI'm bored at work so I'll take a shot at this.

    As others have said... EAT. You can't build your body bigger if you don't give it enough material to build with.

    Protein - Obviously, the most important nutrient. Keep in mind that "when" is just as important as "how much." Try to spread out your intake over the day instead of all at once. At the very least, down some fast-digesting protein like whey right after your workout, and then a slow-digesting protein like casein right before bed.

    Carbs - Nothing causes more controversy than carbs. Most people (myself included) believe they are important and should not be cut out. Obviously, complex carbs (oatmeal, brown rice, multigrain bread) are more beneficial than simple carbs like white bread or sugar. However, lots of people are convinced that eating simple, sugary carbs right after your workout helps your body to utilize the protein to maximize growth. You'll find experts on both sides of the fence on this... but if you're looking to gain anyway, it can't hurt.

    Fats - Make sure you get enough of the good fats, while limiting the bad fats. There's a ton of info online on how to do just that, and it's all based on tried and true science. Almonds, fish, extra virgin olive oil are all good sources of fat. Limit saturated fat, for multiple reasons.

    You don't need to be a nutritionist or health freak to see the results you want. Just make more good choices instead of bad choices and you'll be fine. Bottom line is just eat!


    Not entirely true, you can eat too much, in which case your body will store extras in fat, or flush it out. Problem with not seeing results is because you're working too hard at the gym and lifting too much to let your body grow. I've been in your situation once and went from squatting the bar to squatting 525 in half a year. Mail me if you want me to send you a program.
  • Posted by a hidden member.
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    Oct 22, 2012 5:45 PM GMT
    Ditto what the foodies say above. Yes, eating immediately after the workout is the only way. Carbs, protein. Carbs are what do it for me. I burn them like crazy then my body takes energy from muscle and I never manage to gain. But eating carbs lately is what has helped me.

    x
  • Vaughn

    Posts: 1880

    Oct 22, 2012 7:16 PM GMT
    Go to your doctor, have him/her test your body. There are a lot of reasons someone may have difficulty building muscle.