I am an active 16 year old, 5'10", 135 lbs. I have no fat, but I want more muscle. I need to gain weight, how?

Answer 1

do some sit ups, and some not heavy weights

:> peace
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Answer 2

Gaining muscle is just hard work. Now, remember I said it is "hard" work, not lots of work. You are lean at 135 and 5'10'' so you'll want to gain mass. To do this you need to stress your major muscle groups and give them sufficient nutrition and rest between workouts.

Eat approximately 6 times per day. 3 regular meals that you eat now and 3 "snacks" which can be Protein drinks or bars. Also, take a good multi-vitamin two times a day. If the vitamin states that you should take one a day, break them in half and take one in the morning with your meal and one at night with your meal.

Work out with weights 3 days per week. Do the following exercises, Squats, Bench press, bent over row, military press, wrist curl, crunches.

Do one set of each exercise. Do 8-12 reps. when you can do 12 reps in good form with a weight add 5%. Do not rest much in between exercises. Always try to increase either the weight or the reps each workout, so keep a log of what you are doing for each exercise. Use perfect form. In 6 months you'll probably be about 20 pounds heavier and it will be all quality muscle.

Answer 3

High carb foods, ie Pasta,potatoes,rice,bread. Eating this will in time put fat on but if you work out for at least an hour a day then you will turn it into muscle mass. Protein shakes work but are expensive so i would reccomend high carb foods and excercise. Also you are only 16 so remember your bones and muscles are still developing so try not to worry about bulking up too quickly. Good luck my friend.

Answer 4

Aight... The majority of your body is ectomorphic... If you wanna gain weight muscle wise... You gotta have fat. LOL everyone has fat man. Your prolly at 17 - 20% bp (bodyfat percentage) cuz i was like that when i was your age and remember how we are alike. You wanna consume more calories then what you are now... If your doing 2000 now, try 3000 for a week and try different lifting routines, low reps no more than 12 no less than 3, you dont want to turn it into a powerlift yet. but try different lifting routines... see what you get results out of. i used to train 5 days a week but the more you lift the more you understand that less is actually more. overtraining... happens easier than you think. try getting at least 140 grams of protein a day. 1 gram per pound. and like i said. spready our meals throughout the day. eat your pre workout meal 2 - 3 hours before lifting. take a teaspoon or 2 of olive oil or some kind of oil 1 hour before lifing. after your lifting take a weight gainer or some kind of protein powder... make sure your getting at least 500 - 1000 + calories after your working out. drink alot of fruit juices. 150 calories per glass! you might wanna take a multi vitamin. in the morning and after lifting as well. its aight if you wanna have fast food sometimes but dont make a habit out of it. mostly try and make your own food. oatmeal chicken beef... fish. rice. noodles. some cereals.. cheese. lots of milk 3 percent man. 3 PERCENT! ask me for more food details. and workout routines. i cant fit it all on here. and cut your running down some. unless you have the calories to back it up, lol.. ask me whatever else cuz it wont fit.

Answer 5

Eat bread 24 7 and then once u gain that weight start exercising to gain muscle

Answer 6

Probably if you eat some tuna fish, it increases your muscle by 1 gram for each 2 containers you consume. That's what I've heard from my high school teacher. No need to be active...

Answer 7

i am 16 and 5'6 and 170 pounds but i am mostly pure muscle, i bench around 245. ways to gain weight like i did was to just body build and eat a lot of protein

Answer 8

You are not overweight just try and boost your moral and self confidence. You are doing the right thing by working out doing cardio and playing sports. You have to remember that everyones body is different so dont compare yourself to others. Good luck!

Answer 9

this might be a little hard to believe but eat all the time but keep it to a minimum drink Galen's of water and do allot of exercise keep your food and exercise on a tracked schedule

Answer 10

i know a ton of guys that drink the whey protien shakes from GNC. it comes in a powder, and ive seen the results, it works well!