What is an effective way to gain muscle mass?
To build muscle do you need to stack up on protein/calories or both? Will you gain weight if you eat 2000 calories per day and eat like 75 grams of protein?(i weigh 145 lbs and am 15 yrs old). Currently i workout about 4-5 times a week with a break on the weekends. How many times a week should I work out my biceps, triceps, chest, and abs?
Tips/Advice?
November 19th, 2010 at 2:27 am
Hey Andrew,
One of the biggest mistakes when building muscle is trying to imitate 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 one way to build muscle and gain weight:
1. Get Stronger.
More strength is more muscle. Get into strength training. I recommend weight lifting because it allows you to start light and add weight endlessly. Start with an empty bar. Learn correct 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 become too easy.
2. Use Free Weights.
You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are amazing 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 important exercise. You’ll look totally different once you can Squat 1.5times 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 begin that way. They added workouts as they got stronger & bigger. You’ll overtrain if you jump straight 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 attain a lower body fat, so the muscles you’ve constructed 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, milk,
Carbs.: oats, quinoa,
Veggies: Spinach, carrot,
Fruits: Banana, apple, peers,
Fats : Olive oil, real butter, nuts, flax seeds,
6. Eat More.
You need food for energy and for muscle development & recovery. Eat Breakfasts. Get proteins & carbs post workout to help muscle recovery & replenish energy store. Eat Every 3 Hours. 6 times per day . Gives your muscles a regular intake of protein, accelerates muscle repair & recovery.
7. Gain Weight.
You’ll never look muscular weighing 140lbs at 6″. No matter how much training you do. Here’s the most important part. Eat Calorie Dense Foods. Get Stronger. Drink Whole Milk.
8. Eat Protein.
Proteins have the highest thermic effect. You need 1g protein for each pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with every meal.
To see an article about a system that helped me and many others gain muscles and weight enter the following link:
http://www.squidoo.com/no-nonsense-review
Take care!