I need some advice on gaining muscle

  • Posted by a hidden member.
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    Jul 17, 2014 4:46 AM GMT
    I'm a beginner when it comes to gaining muscle. Can anyone give me some advice and tips on what I should work on?
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    Jul 17, 2014 6:31 AM GMT
    Schwarzy_91 saidI'm a beginner when it comes to gaining muscle. Can anyone give me some advice and tips on what I should work on?


    http://www.realjock.com/article/1164

    join a gym if you can. get some dumbbells if you can't afford it. do 20 pushups. eat more protein probably. do some cardio if you're not otherwise. google every question you think of. and take a before picture. you got this icon_smile.gif
  • Aleco_Graves

    Posts: 708

    Jul 17, 2014 5:52 PM GMT
    Schwarzy_91 saidI'm a beginner when it comes to gaining muscle. Can anyone give me some advice and tips on what I should work on?


    If you are struggling to gain weight (aka hard gainer) and your quite slim or skinny i'd suggest eating 1 gram protein for every pound you weigh ( i'm 147 pounds =147 grams of protein). So if you are a hard gainer, try staying away from excessive cardio and try getting in more calories
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    Jul 17, 2014 6:28 PM GMT
    ABOVE EVERYTHING. Focus on nutrition!! Get a solid nutrition plan in place that you have down to the hour of when you eat. Seek out someone locally that can work with you on nutrition.

    I absolutely swear by this, you can work all you want in the gym but you will not get very far unless your nutrition is rock solid. It took me years to finally realize this despite friends telling me the contrary.

    Whoever coined the phrase "you are what you eat" had it right!
  • WorkItOut

    Posts: 21

    Jul 17, 2014 7:31 PM GMT
    Yes, what everyone else has said so far. Keep a training diary and take it to the gym. Breakdown each type of exercise on it's own page and each new time when you go back to that exercise try to break your old set with either more weight or reps. Make little notes for yourself on the line, I use F for "to failure" which is good! and or smiley faces which mean I aced it and next time is more weight etc.

    This way you can track your strength progress. I find it keeps me motivated to know that I'm getting stronger even when the mirror and scale continually stick their tongues out at me to taunt me that I suck. I have documented evidence that I'm making gains so the mirror and scale can suck it.

    Also if you are a hard gainer like me, I found that drinking calories is way easier than eating them all. So, add some Avocado oil, peanut butter, or other good fats to your protein mixes.

    Good Luck and remember to stay un-stoppable.

    --J
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    Jul 17, 2014 8:09 PM GMT
    Diet+exercise. Eat 500 calories more than your current diet and you will be gaining a pound a week, or eat 1000 more for two. Eat 45-65% carbs, 10-35% protein, and 20-35% fat. Take your weight in kilos and multiply it by 1.8 and that's how many grams of protein that you should be taking. Multiply that by 4 and that's how many calories worth you should be eating. Split your workout routine so that it works muscle groups that don't interfere with your other workouts during the week. Example: biceps and back on Monday, chest and triceps on Wednesday, and legs and shoulders on Friday. Don't forget your core lifts: bench, squat, and deadlift... Cables and dumbbells>machine exercises, in my opinion. People who record see results, don't forget to record... Also, hire a personal trainer for two weeks if you can afford it; it's better to look stupid for two weeks than 4 months

    My post from an old thread...
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    Jul 17, 2014 10:35 PM GMT
    Eat. Train. Sleep. Repeat.

    Seriously tho, diet is as important as hitting the weights. See a trainer at your gym for advice, or check out meal plans on sites like bodybuilding.com etc
  • Posted by a hidden member.
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    Jul 18, 2014 11:21 PM GMT
    Here's a really good guide for beginners. Bit of a long read but covers pretty much all you need to know.
    http://liamrosen.com/fitness.html
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    Jul 20, 2014 6:56 PM GMT
    SeanTheBull saidABOVE EVERYTHING. Focus on nutrition!! Get a solid nutrition plan in place that you have down to the hour of when you eat. Seek out someone locally that can work with you on nutrition.

    I absolutely swear by this, you can work all you want in the gym but you will not get very far unless your nutrition is rock solid. It took me years to finally realize this despite friends telling me the contrary.

    Whoever coined the phrase "you are what you eat" had it right!


    100% agree. Success is 60% nutrition, 30% training, 10% attitude. And don't give up. Hope you tell us your development icon_cool.gif
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    Jul 23, 2014 12:22 AM GMT
    SeanTheBull saidABOVE EVERYTHING. Focus on nutrition!! Get a solid nutrition plan in place that you have down to the hour of when you eat. Seek out someone locally that can work with you on nutrition.

    I absolutely swear by this, you can work all you want in the gym but you will not get very far unless your nutrition is rock solid. It took me years to finally realize this despite friends telling me the contrary.

    Whoever coined the phrase "you are what you eat" had it right!



    THIS