1Increase your caloric intake. For example, if you are currently consuming 2,000 calories a day, boost that to about 2,500 calories or even more. But make sure that you're eating clean, and are not eating too much.
2Get enough protein to support muscle growth. Aim for at least 1-2g of protein for every pound of body weight. For example, if you weigh 180lb, take in at least 180-360g — or about 6-12 ounces — of protein every day.
3 Drink enough water. The body needs a sufficient amount of water to build muscle at an optimal rate. Here's a great little formula to help make sure you are getting enough: Body weight in pounds X 0.6 = water intake in ounces
4Eat regularly. Rather than having two or three large meals during the day — something we've grown up with — change your eating habits so that you are eating five or six smaller meals during the day.
To help keep your protein intake high, one or two of those meals can be a protein shake. Here's one example, though a quick Internet search will uncover hundreds of delicious protein shakes:
8 oz skimmed milk
1 banana
1 tbsp peanut butter
2 scoops of protein powder
5Eat fat. That's right — not only does it make food taste good, fat is good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats — the fat you'll find in a stick of butter, a bag of chips, or bacon — should be limited to about 20g or less. That's the bad news. The good news is that unsaturated fats are actually beneficial, even necessary. Fat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and healthy skin. Depending on your total caloric intake, 50-70g of monounsaturated or polyunsaturated fat is beneficial for your training, and your overall general health.
Monounsaturated fats can be found in olive, canola, and sesame oils; avocado; and nuts such as almonds, cashews, peanuts, and pistachios.
Polyunsaturated fats are found in corn, cottonseed, and safflower oils; sunflower
A good whey protein product, a lot of it as well. A guy who works at our gym consumes 20 eggs a day... No jokes. He competes in bodybuilding & eats 6 times a day. Most meals (small portions) consist of white meats served with rice/pasta. He doesn't use any supplements, but he DOES inject... The only way you will ever get much bigger is by using steroids. Remember that your muscles can only grow as much as your body allows it. It has a lot to do with your genes. If you struggle to get big on supplements, such as protein, creatine, pre-workout, etc, then consider the needle... Just use it responsibly. Talk to a sensible bodybuilder or visit bodybuilding. com for some more good advice.
Firstly, disregard all other advice that has you buying anything expensive including protein supplements, "organic" foods, and whatever. It's a waste of money and time. You should be able to get muscle for free like I did. I've spent a reasonable amount of time on this subject so I do know what I'm talking about, at least regarding the basics. The gym membership is ok, and will give you access to weights which you will need. But other than that, don't spend any money. Then, consider this, how do men who intellectually range from average to "struggles with the alphabet" manage to pack on muscle, while others like yourself that might be smarter can't seem to get it? It's mostly because, we over-think it. Nature gave us the ability to get muscles without having to think about it. It should almost be an after thought. So if you're confused, then you're probably getting too wrapped up in the thousands of hints, gimmicks, tricks, routines, timing, blah blah blah. Just ignore that stuff. You need three things to gain muscle. 1, Testosterone, assuming you are male, check. 2, lifting heavy weights until it hurts too much. You have access to a gym, so you have access to weights. Pick up the biggest ones you can without causing yourself injury. Go back to my muscled-not-so-smart analogy. He's not thinking about reps, sets, pounds, stuff like that. He's picking up the heaviest thing he can manage without it hurting too much. Your body will tell you what that is. Maybe it's 100 lbs, maybe it's only 10 lbs, just don't exceed whatever it is. Start light, then work your way up if you're not sure. 3, protein from meat. You like chicken right? Beef? Pork? Eggs? Anything that came from animal? Eat that. Eat it until you're full. Don't worry about how much, and don't stuff yourself either. Just feel full and stop. Finally, do that every day. Stop when your muscles are too tired to keep going, don't force it beyond that or you will tear something. That's about it really. No magic.
(1.) Lift heavy weights. Yes, I realize there's a whole body building crowd that is about low weight and high reps, but they're not much help. When you lift heavy, your muscles are forced to get stronger to compensate, in the process building more muscle. You don't get ripped from benching the bar every day. Focus on getting your muscles stronger, then the mass will follow.
(2.) Protein is essential, but not all proteins are the same. The general rule is 1g per kg of body weight for daily protein intake. Focus on getting most of your protein from real food like chicken and turkey, then from shakes. Have Whey proteins after your workouts an Caesin proteins in the morning and before bed. Whey digests quickly to help rebuild right after the workout, Caesin takes several hours and will rebuild throught the day. Take your protein shake after you've calmed down from your workout, or ~15 minutes. Some prefer half an hour.
(3.) Switch up exercises. Alternate between back squats and box squats. Do barbell bench one time and then dumbell bench the next. Switching it up improves all of your muscular strength and reduces imbalances. Do core exercises (push-ups, jump squats, burpees, leg lifts, etc.) about once a week to keep your core strong and help "tone" up those muscles (which is what the high rep people are trying to do).
(5.) Now this is important, which is why I'M not ripped, DON'T GET FAT. Eat healthy, lean meats (chicken, turkey, fish) that are baked or grilled. Have broccoli, carrots, and other greens. Eat only useful carbs like Oatmeal and Rice. Avoid sugar and eating bad stuff (it's obvious what bad stuff is). Do cardio (although I prefer Hill sprints or fast paced core exercises because they help make muscles stronger) at least once or twice a week. Try to be happy and get sleep. You won't get fat and your body will get the nutrients it needs to get your stronger. Body fat KILLS muscle mass. I can squat >350lbs but I look doughy.
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You'll get tons of advice from all different ideas. The thing is, there's really plenty of ways you can go about it. One thing is for sure and that is a lot of typical people going to the gym are usually doing so to lose weight. You're doing the opposite. So one advantage you have is that you don't gotta burn a buncha fat and can go right into weight training.
You'll get tons of different "programs" and ways to go about weight training. In the end, just make sure you hit all your muscle groups (don't skip legs!) and whatever rep range you choose you feel the burn in the muscle group you're working. Know the difference between a good burn and a bad pain so you don't harm yourself as well.
People typically recommend compound exercises because they work multiple muscles and have been known to produce the best results. I'd actually suggest you finding a good buddy to help you do them when starting out because a lot of people do them incorrectly (I see it a lot at the gym) and they never get any results.
I was 220 and 5"7"... obviously got a little lazy for a few years.
I am now 160 lbs and have some abs. I like the routine of working out every night but for shorter periods, not the go to the gym 2 times a week for two hours.
I do most of my wo's at home, I cycle during the winter, cross country skate ski, ice skate on the canal during my lunch break and at home on the lake, etc.
During the summer I flat-water kayak and also river kayak... builds the arms and chest. Lots of swimming on my lake. I have a woodstove and acres of sugar bush around my house, so in the fall/winter I harvest wood... bout 6-8 cord, cutting, hauling by sleigh, splitting (10 lb maul) and piling... all on my own.
I have a bar in my doorway downstairs that use to flip upside down and do crunches... about 50 per night. I have a Bowflex and Elliptical that I do 50 minutes per night. I swim at the university every other night and jog back and forth (mainly winter).
I would say I do most of what trimmed me up and made me more muscular doing things outside. I put an add in the paper to volunteer for seniors to cut and stack there wood... its a great workout, it's free, and you help out a good cause... your gym membership is not going to do that for you.
I just try to maintain tone... bit of definition and stay nice and firm. I do the protein shake thing with fruit every morning and eat mainly steamed vegetables and rice/noodles all week long. Hydrate with water not energy drinks there is enough minerals etc. in the water alone to refresh your body... I sometimes make my own energy drink from stuff I harvest myself using a diffuser.
If you are really skinny and trying to increase muscle mass, you may need to increase your food intake to compensate... keep it lean and just eat more. Don't snack on fatty crap it will decrease your energy levels.
Good Luck
Hope this helps.
You need compound lifts. These include deadlifts, squats, lunges, presses, and rows. Don't worry about heavy weight for now. Work with what your comfortable with and focus on form. You can learn proper form online, from a trainer, or simply by asking a big dude in the free weight section. Once your form is solid you may start lifting heavy. Start with a weight you can do 6-8 reps with, then 4-6 reps, and then 2-4 reps or until failure. Be sure to have a spot. Split your exercise days by legs, chest, and back. Take a 10 minute warm-up of jogging and stretching. Spend no more than an hour lifting not including your warm-up and cool-down. Cool-down like you do a warm-up. Consume a lot of protein, fruits, vegetables, whole grains, and low-fat milk. Aim for 6 meals per day. Always have a meal before and after an exercise. Get at least 8 hours of sleep but 10-12 is preferable. Nap as much as you can. Your body needs time to recover and grow.
Well when you start working out you have to expect to be in pain so don't quit just because your body starts aching because to build muscle you have to tear muscles a little bit that's just the easy makes work. Second definitely make sure to stretch before working out!!! Literally can't stress this enough without stretching you can cause some serious damage to yourself and depending on the workout potentially others as well. But for exercise routines just look at some sites like men's fitness and other health and lifestyle sites. Just remember not to skip leg day like most people do and try to develop your own schedule that targets what you want to develop. Never forget wind sprints as well as swimming are both full body work outs!!! And don't forget to stretch!!!
Mass gaining - you want to increase your weight per set and lower your reps per set.
Fine Tuning - stay with lesser weights, put always increase reps and sets.
Start Light, you may not feel it but your muscles aren't used to heavy lifting, be careful when you think you're strong as heck, the next day when you wake up, you'll regret lifting heavy at an early start.
Think long term, never short term.
#FromExperience
P. S. Do NOT skip Leg Day. It sucks. Yeah. I Nose.
Good Luck Man ! #WeAllStartSomewhere
Don't listen to a jym bro. Start there, then realize that you have a goal that you can obtain easily just by being consistent. Your buddies are probably just into benching and curls. However if you want to transform you have to start at your mind. Everyday look in the mirror and remind yourself of your goal.
Next if your diet. Your young so your body is easily influenced by what you eat. Instead of eating fastfood pass and tell your mom you only want chicken breast, rice, and vegetables.
Last is the workout. Go on YouTube and look up "workout with kai Greene". He's a steroid user and you will never look like him. However is is the master in terms of providing random dudes with proper workout instructions. This video series will provide you with all body parts. 20 reps using a barely manageable weight is what you want with slow controlled movements. Don't give a care about those clowns who max just to impress. They will gain nothing compared to you.
Now go...
I'm sure there are many different things to do like to use free weights, BUT among other things to do, I can tell you what not to do! First thing is to NOT jerk up the weight (or cheat), not matter what. There are even jerking workouts, DONT EVER DO THEM, they are stupid! When doing bench presses, dont lift your butt off the ground. Second is to not lift to heavy of weight at first. 3rd thing... it's NEVER your way of working out, it's either the right way or the wrong way, THE END! 4th is more or a request to not yell like an idiot when you lift, LOL!!! 5th, use common sense when working out realizing that lifting weights at a gym to get stronger is so you can actually lift something heavy and doing cheating workouts and jerking like I said before is pointless.
Ok I got you covered this is exactly what you do
1. Lift compound exercises for now mostly, a lot. Google them. Like bench press
2. Start off with high reps for a few weeks 2-3 weeks so you can get use to the movements
3. Once your comfortable start lifting heavy, between 4-6 reps to gain strength
4. Do that for weeks for all exercises
5. Eat more calories then your body weights requires, 1 pound of protein per gram of weight on workout days at the minimum
6. Work up to hitting the gym 5 times a week start of with 3 though
Do this for 3 months and see what happens lol. Your guna be bigger bud
I gained a lot of size on Jim Wendler's "5/3/1 Boring But Big" routine, google it.
Eat plenty. I read one answer that said that you should eat low fat - when bulking you shouldn't worry about that, in fact that might hinder you. You need cholesterol to produce testosterone - low cholesterol = lower testosterone = slower gains. Obviously don't go overboard, but don't eat like a bird either. Eat fish, meat (red meat especially), peanut butter, drink whole milk.
Avoid sugar and soya. Both of these kill testosterone.
I also disagree with constantly switching exercises to shock your. muscles. You don't need to do that. The most important thing is to keep adding weight, progressive overload.
find your caloric intake for weight gain. divide that number in 5 and thats how much each of your meals would consist of, roughly.
eat breakfeast within an hour of waking up and eat every 3, max 4 hours to keep your metabolism up and your body at an anabolic (growing building) state...
get on a full body workout out routine and life 4-5 times a week. also, lift heavy enough weights that you can only do 6 to 13 times.
manage your stress daily and get 7-8 hours of sleep every night to optimize your testosterone and growth hormone etc . production.
dont be frustrated you're not growing so fast. you're 16.
ok im going to give you this web address, make it your home page, find the "big man on campus" program (don't worry its free) fallow it to a T and when your finished that program start making your own program to fallow, speaking as a former skinny guy i know its rough going when you start out but you'll get there in a year or so, keep at it.
good luck brother.
www.bodybuilding.com/.../...k-college-trainer.html
Eat lots of chicken and brown rice, drink a lot of milk (Gallon Of Milk A Day program works but its probably too much for a lot of people)
Here's a good routine:
Workout A
Squats
3 sets of 8-10 reps.
2 minutes rest between sets.
Bench Press
3 sets of 8-10 reps.
2 minutes rest between sets.
Rows
3 sets of 8-10 reps.
2 minutes rest between sets.
Workout B
Deadlifts
3 sets of 8-10 reps.
2 minutes rest between sets.
Pull-Ups (or Lat Pull-Downs)
3 sets of 8-10 reps.
2 minutes rest between sets.
Overhead Shoulder Press
3 sets of 8-10 reps.
2 minutes rest between sets.
For your workout routine you will do this every two weeks: AxBxAxxBxAxBxx
X's represent the days you do not workout.
I'm a semi-pro powerlifter, so I could probably give you some tips here. The absolute best workout to start on for you, in terms of simplicity and effectiveness, is Stronglifts 5x5. You'll pack on plenty of muscle and strength that way. Ignore all of those cheesy bodybuilding-style workouts and isolation exercises--they really don't work very well for a guy on your level. After a while, you can add some more exercises, such as the clean and press or barbell hip raises. Also, look up powerlifting reps and sets schemes for some info. However, just stick with Stronglifts 5x5 for the first few months or so.
I also recommend doing farmer's walks for some killer forearms and grip strength. You can read up about them online.
Good luck, my friend.
Not in a gym. Get a job that entails hard labor. Work hard every day and eat well. You'll build real strength and abilities, rather than ornamental blown up muscles.
You might think you want big muscles. Eff that noise. I'd trade my big (now kind of old) muscles for stronger leaner quicker more flexible ones in a minute if I could.
Stay light, flexible quick and strong. Seriously. You'll be way happier.
Buy some whey protein shake (can be expensive but hey) take this after every workout asap. Eat pleanty of foods rich in protien like pulses and chicken etc. Also beetroot is good to have before a workout-- makes you go for longer and try harder.
Make sure you get a ton of calories in protein because protein cannot be made into body fat (which would hide muscles) and it build more muscle so the more the better.
You need to train in the Hyperbolic Time Chamber for one year. Gohan did it:
Before:
uploads.dragonballencyclopedia.com/.../...aga.jpeg
After:
fc07.deviantart.net/.../...atakeuchiha-d6a5dno.png
1. eat a ton of food, pump that protein get at least 1g for every pound of body weight per day
2. sleep get at least 8hrs a night
3. work out at least 5 days a week, do high weight and low rep exercises. stay away from the cardio as that will make it harder for you to put on weight
4. be a man bear pig
My brother was super tiny... and after two months I saw him-he was buff.
He was eating a lot before so that was out of the question. It was what he was eating. Which was less junk and more of a healthy diet.
As an athlete water and protein goes a mighty long way for me. I'm a female but with just the right fit the results should be that of my brother's.
Excercise. I can't tell you how important that is. Weight lifting tons and builds muscles. But done too. much and it'll be potentially harmful.
Get a good trainer to start you off and taking it from there results should appear within two weeks or less.
Blesings
Focus on FULL BODY routines, not that "Chest Day/Leg Day" bullshit. Eat plenty of protein sources (Red meat, fish, nuts, cabbage, whey protein, etc.). And do NOT overwork yourself.
www.muscleandfitness.com/.../30-minute-full-body-workout
Here's an example of good full body workouts to do.
It's not about the gym exercises you do.. You need to adapt your diet.
Eat a lot of protein daily.. E. g. eggs in the morning with a protein shake, chicken/meat for lunch in an omelette/salad, and chicken/meat for dinner!
You need to eat 2500+ calories daily!
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