How can I gain muscle mass in 3 months without getting chubby?
I’m 5’8 and weigh 145 lbs. I am in pretty good shape. My muscles are defined, but I wish to gain mass while still retaining that “lean” look. Some of my main areas of concern are my arms, chest, traps and legs, but I’d like to gain muscle mass all over. Also, I can only do 2-3 workouts per week and would like to gain it before I leave the country in January. Any help appreciated!
November 11th, 2010 at 11:30 pm
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November 11th, 2010 at 11:30 pm
If you want to gain muscle mass without getting chubby then keep your diet at high protein intake and low on carbs and calories. A great supplement would be Pro Complex. It has ONLY 230 calories YET 60 grams of protein in each serving.
Also, weightlifting itself can help you loose weight and you can even further define your muscles by exhausting them. what I mean to say is, grab a 15 and do bicep curls till you burn out and by the 5th set you should without counting only be able to do five.
check this guy out, he’s lean as you can get yet his muscle mass is ridic
btw i’m not some advertisement guy I just watch the free flics he offers online
http://vicsnatural.com/
November 12th, 2010 at 12:27 am
The biggest mistake when building muscle copying Bodybuilders. Most of them don’t train naturally, are genetically gifted and never started training that way. Doing their routines won’t make you build muscle fast at all.
The average person needs a different approach. One that builds muscle fast and prevents physical & mental overtraining from doing too much, too soon. Here’s a good way how to build muscle and gain weight:
1. Get Stronger.
More strength is more muscle. Get into strength training. I recommend weight lifting since it allows you to start light and add weight endlessly. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone. You can also perform calisthenics : Push-ups, Pull-ups, Dips, etc. Switch to harder versions or add weight when they get easy.
2. Use Free Weights.
You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are good for assistance exercises, but not for your main lifts. It’s Safe, Efficient, Functional and versatile.
3. Train Your Legs.
Squats work your whole body, they’re the most effective exercise. You’ll look totally different once you can Squat 1.5x your body-weight. That’s a free weight Squat with hips coming lower than knees.
4. Get Recovery.
Pro athletes workout 5-6 times per week. But they didn’t start that way. They added workouts as they got stronger & bigger. You’ll overtrain if you jump into their routines. As a beginner you require more recovery. Make sure you rest, sleep, drink enough water and eat correctly. “Eat like a horse. Sleep like a baby. Grow like a weed”.
5. Eat Whole Foods. You’ll achieve a lower body fat, so the muscles you’ve built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Consume whole foods 90% of the time.
Proteins: Meat, fish, whey, eggs, milk,
Carbs.: Brown rice, quinoa, …
Veggies: tomato, salad, carrot, …
Fruits: orange, apple, pineapple, peers, …
Fats : Olive oil, real butter, nuts, flax seeds, …
6. Eat More.
You need food for energy and for muscle growth & recovery. Eat Post Workout. Get proteins & carbs post workout to help muscle recovery & replenish energy store. Eat Every 3 Hours. 6 meals/day. Gives your muscles a stable intake of protein, speeds up muscle repair & recovery.
7. Gain Weight.
You’ll never look strong weighing 140lbs at 6″. No matter how much training you do. Here’s the most important part. Eat Calorie Dense Foods. Become Stronger. Drink Whole Milk.
8. Get Protein.
Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build and maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with every meal.
To view an article about a system that helped me and many others gain muscles and weight enter the following link:
http://www.squidoo.com/bulkingup