Tips on how to gain muscle.

  • Posted by a hidden member.
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    Feb 07, 2014 4:21 AM GMT
    I've been working out it seems like forever now and i have little results to show for it. What is the best way to gain muscle.
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    Feb 07, 2014 4:25 AM GMT
    Eat more and at the right times. Make sure you are getting enough protein and carbs
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    Feb 07, 2014 5:58 AM GMT
    Ive been using the www.stronglifts.com 5x5 program with great results. Bulked up over 15 lbs and i am way stronger and look stronger too. I highly recommend it for anyone, especially as a foundation. The key is to work your core, using compound moves like the squat, dead lift, over head press, barbell row and bench press. Im no muscle man yet but i have come along way from a skinny guy. You also have to be consistent and eat lots of high quality, high protein foods.
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    Feb 07, 2014 1:53 PM GMT
    funny enough but took me a while to understand
    dont overtrain, it s pointless even thou it feels good,plenty of rest and lots of food
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    Feb 07, 2014 2:35 PM GMT
    If you're just starting out and not getting results, any number of factors could be to blame-- poor frequency/quality of meals; poor exercise form; poor choice/mix of exercises; lack of intensity/too much rest; overtraining/inadequate recovery time; etc.

    If you have the $, hire a personal trainer for just a couple of sessions to evaluate all aspects of your training program and teach you all the basics. There's actually quite a lot to learn, but once you do it's like riding a bicycle-- you'll internalize it and never forget, and be on the path to great results.

  • Feb 15, 2014 2:40 PM GMT
    Lift heavy but don't over train.
    Everyone it's different about over training, so you will find a good balance, just try different routines.
    I started going to gym 5, 6x per week. After 3 mo I was stronger but with not much muscle growth so I switched to 4x..
    It's been 7 mo and I put about 8lb, all my medium shirts won't fit, I had to buy large and even some XL. My waist stayed the same, so that's a good thing.


    Find a plan you like and stick with for at least 3 weeks before changing. This is a good start, follow religiously.
    http://www.bodybuilding.com/fun/living-large-jay-cutlers-8-week-mass-building-trainer.html
    Eat a lot, good food not junk.
    Rest, rest, rest. take naps if possible.
    Take pre workout boosters, helps with focus and stamina.
    Patience

  • Feb 16, 2014 12:01 AM GMT
    Always better at motivating others than myself with this (mainly through hypnosis), but I have learned a lot along the way.

    It's been mentioned, but food really is ideal to growth. Make sure you are getting enough protein and the right amount of healthy fats throughout the day, and especially pay attention to what is consumed pre and post workouts. Though powders/supplements can be helpful, try to get as much of your essentials from real food as possible. (Sadly this does get expensive).

    I'd also say to find a good balance with what you work out when. Some general advice I've seen is beginners doing full body workouts and alternating with rest/cardio days (how much cardio also depending on goal). Then for more advanced, doing something like chest/shoulders triceps one day, legs the next, back/biceps the next, rest day, repeat. This is just one of many options but the point is you need to give your muscles time to rest/heal so while it's okay to do biceps/triceps same day if that's part of your workout schedule, you wouldn't want to do biceps one day and then triceps the next. But you also don't want to wait too long before you hit the muscles again - sometimes more advanced bodybuilders can do this, but usually is less helpful if trying to start growing muscles. The point is though that muscle grows while resting.

    Smaller reps with heavier weight is often recommend for strength and smaller weight with more reps for size. Personally I'm hoping to boost both icon_smile.gif Take it slow, but not easy - really allow yourself to feel the tension and contract those muscles at the peak.

    Change your routine once in a while - I've heard various on this, I like 4-6 weeks myself.

    This is based mostly on general information I've seen about the web and as has been mentioned, it can vary for everyone so you can try different things.
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    Feb 16, 2014 1:38 AM GMT
    OP, you have a very low weight for someone so tall. Even if you do get good results, say, 20lbs of lean mass in your first year, it would still not be as visible if your height were 5'8" or if you started with more lean mass. Unfortunately tall guys need more patience than everybody else to see results.
  • GrowingGeek

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    Feb 21, 2014 11:40 PM GMT
    bachian saidOP, you have a very low weight for someone so tall. Even if you do get good results, say, 20lbs of lean mass in your first year, it would still not be as visible if your height were 5'8" or if you started with more lean mass. Unfortunately tall guys need more patience than everybody else to see results.


    I agree with this Jordan, as a 6'4 guy I know it well! I've put on 30lbs since I started lifting so I've gone from skinny as a rake to actually-almost-normal-looking. On guys who are average height, they'd look a lot more built than I do now! Have patience, keep at it, and you'll get there icon_smile.gif