what the right way to gain weight and build muscle.?

Question

what should i eat, should i take any supplaments, what kind of weight lifting should i do? please give examples of each.

Answer 1

Protein obviously...Lean meat (as leasn as possible) and fresh fruits and vegetables...

Cut out all the processed crap and forget that sodas exist..drink lots of water...

Workout the large muscle groups with 4-5 sets of 8-12 reps.
Back/Thighs/Chest...

Workout the small muscle groups with 3-4 sets of 6-10 reps
Shoulders/Arms

Forearms and calves 5-6 sets with 15-25 reps..

Split your workout into two parts...one heavy day and one light day...you can break it up however you want, but every 4 weeks change the excersises.

I do a pulling day (Rowing, pullups, curls etc...) and a pushing day (Presses, squats...etc..)

Go with what works for you....

Answer 2

1

Answer 3

I would say to get a gym membership with a personal trainer if you want to start weight lifting for the first time. Supplements are not needed, but they will make you gain strength faster. Some sports do not permit them however. As for eating, just eat healthy. Avoid soda and red meats and things such as this.

Answer 4

I would emphasize compound movements such as squats, bench press, Lat pulldowns, barbell curls, dips.

Make sure you are getting enough high fiber carbohydrates and lean protein. A shortage in either one can cause your body to cannibalize your muscle mass.

Here is a link to a workout that changes weekly. You can adjust the weights and reps as required.

Answer 5

One rule i would always reccomend is to lift with every part of your body! Way too many people are only lifting upper body....They forget that compound movements like squat and deadlift can also add inches too your upper body due to the amounts of natural testosterone it lets your body release...once you start doin them you will see amazing gains in your bench press and all other upper body movements...please don't fall victim to that bad bad trend...it will get you nowhere....as far as a workout out goes i can hook ya up with a good one i used when i started out...give me a message on aim on the screen name PajamaShark if your intrested and don't be afraid to aks questions i love helping out new commers

Answer 6

you should do high weight low reps ,that is for building strength and muscle mass,low weight high reps is for more definition.you can drink protein shakes,use powders,eat protein bars.they all work.eat a high protein diet.