Quick way to gain muscle mass??

Question

I am 20 years old, 6' tall and weigh about 140 lbs. I want to start to gain muscle mass somewhat quickly. i want to mostly improve my stomach and arms. I have purchased whey protein and creatine. are these good muscle increasers? how often should i work out a week? is there anything else i can take to gain more mass. i eat healthy and work out about 4-5 times a week. i would really like to gain as much as i can in 4 months. any help would be greatly appreciated, because i am a beginner in this area. thanks in advance!

Answer 1

Strength train 5-6 times a week, working each muscle group on non-consecutive days. Focus on your large muscle groups. Limit refined sugars and white flour. Include cardio to burn excess fat.

Answer 2

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Answer 3

Focus on the core lifts (bench press, squats, deadlifts) as your primary exercises, then do supplementary exercises to enhance everything else. Get a trainer to show you how to do them correctly, or at least someone with experience. Do 6-15 reps per exercise, starting out only 1-2 sets at the most, until you get down the form and your body has a chance to adjust. As you become more advanced, do 3-4 sets, 6-15 reps each in bodybuilding style. For strength and power, do 1-5 reps, 5-6 sets per exercise, and fewer supplementary exercises.

Limit your cardio during the building phase so your muscles gain mass the quickest. Once you've reached your muscle gain goals, you can start doing more cardio and more intense workouts then.

Get LOTS of protein, and don't neglect carbs. Take a high-uptake protein and carbs immediately after your lifts, preferably whey and perhaps maltodextrin. Avoid simple sugars.

Be sure to get lots of rest. Don't work out the same muscles consecutive days. Allow at least 2-3 days rest between lifts.

Just work on your core lifts and you'll see gains very quickly. Don't work out more than an hour or so, and avoid overtraining. Don't do too many reps or exercises since that leads to overtraining. Most of all, have fun! The most successful exercise programs leave you looking forward to your next workout.

Good luck

Answer 4

Build Ripped Muscle Fast

Answer 5

I'm the identical peak and weight as you and I have additionally now not obvious a lot of an advantage. If you are like me then whilst your fingers are elevated, your biceps are mostly narrower than your elbows...yep it appears unsightly. I had been making a few enhancements by means of getting 1g of protein consistent with lb. of frame weight and I've been doing 21's. You could desire to check out that endeavor if you have not already, and it's high-quality performed with a barbell or an EZ bar. You begin out as you do in a typical bicep curl, however first you carry the bar up till your higher arm and forearm sort an ninety measure attitude, and also you do that 7 occasions. Next you begin out within the ninety measure role and carry your arm up as in a typical bicep curl 7 occasions. Then you do the complete movement 7 occasions. This is all performed in a single endeavor, so 21 reps without delay. However, don't overdo the 21s, as they could lead into overtraining.

Answer 6

To gain muscle mass you should at least 1 gram of protein for every pound you weigh. Eat as much protein after a workout to rebuild your muscles. Keep lifting heavy to keep your muscles from just maintaining to a building up of muscle mass to lift what you were previously lifting. Eat good complex carbs before a workout to give energy for a workout. Avoid sugar carbs .

Answer 7

Have you already tried using Muscle Gaining Secrets method. Go on this site : http://Go.MuscleGainWay.com . This will truly benefit anybody!

Answer 8

every other day work out arms then other day legs drink up protein like crazy