Gaining mass and muscle?

Question

I'm 5'8" and 130 lbs. I've been trying to gain weight (preferably muscle). I went to the gym for four months solid, trying to eat everything I could, and in the end, I LOST 3 lbs! Obviously, I'm a hard gainer, which is something I got from my father. I do have more strength and definition, but hardly any mass.
I'd like it to be apparent that I'm going to the gym (can you blame me?). How can I gain size rather than just endurance?

Answer 1

depends on your genetics, some guys just dont gain much muscle mass. On the other hand, the most important aspect of muscular weight gain is nutrition. The average protein intake should be around 1.8 grams per kilograms body weight (sorry for the metric system), and enough calories to fuel the proteins effect on building muscles.

A Fitness coach can tell you more about how much to take of each according to your weight, age, height and how much you stress your muscles on a daily basis. A work out program for a construction worker is different from an office worker, for example.

It's important to know that indurance exercises are BAD if you want to gain massive muscles. So limit reps by taking on heavy weights, limit series to three or four and leave endurance exercises like cardio, supersets, etc... for another day apart from your weightgain work out program.

Also, muscles that are more intensly used naturally, like your leg muscles (because they are more active) need a tougher work out program than for example your neck muscles to achieve the same result in comparison.

Another important tip is that muscles after being strained (you actually rip apart muscle cells) need to rest at least a day inbetween work outs. During the rest is when your muscles actually grow in size, NOT when you're working out.

Use your common sense when it comes to foods you can eat and supplements. Please be careful with certain testosteron supplements (like tribulus, DHT pills, etc....) as they can harm your liver and kidneys. Generally you don't need expensive supplements, especially carbohydrates since they are easy to tkae from your daily food. The daily required Proteins however are a little tougher to take from foods so a supplement is necessary. A lot of people are mistakingly thinking that those supplements are of higher quality. Wrong!!! Proteins from for example chicken meat are just as good....

You really dont need more than carbohydrates, proteins and enough fluid preferrably plain water...

Answer 2

1

Answer 3

Build Ripped Muscle Fast

Answer 4

When you say your eating everything in sight, what are you eating? You should be eating 4-5 high quality meals per day PLUS a mid-morning protien shake, mid-afternoon protien shake and a post workout protien shake. Muscle is prtiene, to make muscle you need lots of protien. When you work out don't focus on cardio too much. You need to be maxing out your weight that you are lifting. That old saying "feel the burn" is exactly what you need to be doing. That burning feeling is your bodies way of saying to your brain...."holy crap what is he doing to us now, we better add some muscle here for the next time he does this". Keep to a very regular routine and good luck!!!

Answer 5

Hey dont worry. 4 months is nothing. To really gain some muscle, I think you should take up swimming and training that has to do with it. No gym can ever replace push ups, pull ups, or good all jog at 6 in the morning. It takes endurance though, so beware.

Answer 6

George, please do your kidneys, bones - heck, frame generally, a prefer and steer clear of all the ones "wellness meals retailer" merchandise that declare to construct muscle rapid. Most contain quantities of proteins actually detrimental for a human to eat - it is unnatural to protein load. You pays the cost on the check in, AND in damage you do on your frame. Watch an ancient Johnny Weismueller (Tarzan) movie and you are going to see a global elegance athlete - many global swimming files, undefeated. You won't see a hulk of bulging muscle tissues. His frame used to be now not designed to be that method - might be neither used to be yours. You are well adequate like you're!! Be normal. Be healthful. Live lengthy and prosper.

Answer 7

-You need to eat at least 1 gram of protein for every pound you weigh each day (no more than 40 grams at a time). Drink lots of water to help your body process the protein better.
-You need to consistently work out with heavy weights and low reps to stimulate muscle growth (if you can do it more than 8 times, it's too light). One routine is to do back and bicepts one day, chest and tricepts the next, and legs the next. Then repeat giving yourself one day off a week.
-You need to let your body totally recover before working out a particular muscle again (less is more when gaining).
-Take L-Glutamine at night to help keep your body from burning muscle.
-Stay away from the cardio during this time (nothing that will raise your heartrate for extended periods of time).
-Be consistent! Good luck.

Answer 8

You must eat six meals a day in order for your body to be able to use the amount of protein that you must consume to build muscle(1 gram of protien per one gram of wieght).

You must also lift weights heavy enough that you can only do 6 reps per exercise. Try to stay with Basic exercises.

Answer 9

well of course excerise but when your trying to gain muscle mass you must as stick to a food regamon like mainly eat food that has alot of iron, protein, like meats and bread and fruits also Vitamins are organic compounds essential to the body. They usually act as coenzymes for various proteins in the body,the main exceriseing i would suggest is weight training and streghtingthe core muscles also i would suggest getting Tony Littles Gazelle this machine is the best because it gets you heart rate up and steady works your arms legs and midsection but there no serious ankle and feet pounding like running,the Vitamin i love is Centrum its an all round Vitamin once a day pill,of course i would say water but if your working out i would rather suggest Powerade or Gatorade due to it has way more minerals to help your body stay energized than water. Substances that provide energy
Carbohydrates are compounds made up of sugars. Carbohydrates are classified by their number of sugar units: monosaccharides (such as glucose and fructose), disaccharides (such as sucrose and lactose), oligosaccharides, and polysaccharides (such as starch, glycogen, and cellulose).
Proteins are organic compounds that consists of amino acids joined by peptide bonds. The body does not manufacture certain amino acids (termed essential amino acids); the diet must supply these. In nutrition, proteins are broken down through digestion back into free amino acids.
Fats consist of a glycerin molecule with three fatty acids attached. Fatty acids are unbranched hydrocarbon chains, connected by single bonds alone (saturated fatty acids) or by both single and double bonds (unsaturated fatty acids). Fats are needed to keep cells functioning properly, to insulate body organs against shock, to keep body temperature stable, and to maintain healthy skin and hair. The body does not manufacture certain fatty acids (termed essential fatty acids); the diet must supply these.
Fat has an energy content of 9 kcal/g (~37.7 kJ/g); proteins and carbohydrates 4 kcal/g (~16.7 kJ/g). Ethanol (grain alcohol) has an energy content of 7 kcal/g (~29.3 kJ/g).

Answer 10

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