How do i put on muscle mass without getting too buff I would like to stay lean.can pleas help me out?

Question

thanx

Answer 1

You cant get buff unless you eat alot of calories. (Calorie surpluss meaning consuming more then you can efficiently burn off) this is what bodybuilders call bulking which is the "buff" you are probably refering to. They also gather extra fat in this season to help with their strength and to maximise muscle production.

A person not taking anabolic steroids or any muscle enhancing supplement can only gain lean muscle mass at a normal rate. What you want to do is gain the muscle, but not gain the fat this means consuming your daily caloric maintenance for your height, age and weight while performing a solid weight lifting routine and sessions of cardio vascular excercise. This way you will stay lean but gradually build muscle over time.

Suggested:
*3 Days lifting, all body parts, 1 rest day inbetween. (Cant give you a lifting routine or diet here try bodybuilding.com for one).
*2 Days cardio, 30-45 min jog.

Start reading on bodybuilding.com you have alot of info to absorb and it will take some time you gather all you need to begin a productive routine, good luck.

Answer 2

1

Answer 3

The idea that you will end up buff and muscular by accident is like thinking you can become an astronaut by accident. It's just not possible. It's the result of so much hard work and dedication all day everyday that one does not stumble into it. Whoops I did too much bench press, now I'm huge and muscular and none of my clothes fit and my girlfriend dose not like big muscular guys, oh what am I going to do . . . not going to happen. You will need to work very, very hard for a good while to affect any visible change at all. Most people go to the gym day after day week after week and month after month and never change the way they look. The minority of worker-outers :-) really punch it. I mean they have a mind set to push themselves hard enough to force their bodies to adapt. There is no two programs of bodybuilding or "just getting in shape". It's all the same thing. At least we all use the same weight equipment and all the exercises move the weights up and down. You just go ahead and put on your little bit of muscle mass and see if you don't decide a little more mass would be OK from that point too.

Answer 4

I also have the same plan as you and have created my own plan that works for me. It is really a culmination of many of the tips given already and some of my own ideas.

First in order to make something you have to put something in. So if you are not eating three meals a day start b/c your body needs energy in order to create muscle. The next step is create a base. In order to look strong but not be fat you need to have an all around muscle base so that you won't look funny. Haven't you ever seen the guys with abs and then ribs sticking out around them? or the great biceps but nothing in the back and their shoulder blade sticks out? Go to the gym about 3 times a week and get to know how to work each area of your body. you can use free wieghts or machines. Max your self out on each of these areas and then take it down a few pounds and 3 days a week go through 3 reps of 10 for each area. keep the reps slow and try to hold the wieghts in place at the peak of strain. It will take about 1 to 1.5 hrs but you will feel exhausted afterwards. Once you have done this for a while and you are able to comfortably do your reps and even move up some wieght you can cut back to only once or twice a week. But now you must start a sequence of push-ups, sit-ups, and pull-ups, every night, except i give myself a break on the weekends. I have a regimen of everynight before sleep 100 sit-ups, 100 push-ups and 10 pull-ups. the sit-ups and push-ups i rotate in groups of 20. this will thourghly work your abs and pecs and biceps and give you the buff look you want. And to finish this all off running. I don't go overboard though. i say try to run a 5k once a week. short runs won't help b/c it won't fatigue your muscles thats why it is better to do a few really long runs then a bunch of short runs.

but yah i have found this to be the best. it gives you energy and stamina and makes you look good and keeps you thin. and one more thing be sure to stretch well. watch a yoga video or book and get a few stretches from them. it will help keep you limber and help your athleticism.

Answer 5

This is simple, because this is exactly what I do for swim season.

You want the endurance, but not all the buffness. Just do repitions when you are at the gym. Include lots of running in your exercise (depends on your endurance, 3 miles a day should be fine for now, or walk, whatever is best for you). These will be your two main components. If you feel like mroe needs to be done, start watching what you eat.

Also, numerous other cardio workouts and stretches will help you get and stay lean: ushc as cardio bikes, treadmilles, etc.

best of luck!

Answer 6

I feel it depends on genentics too yes I agree you can't put build up without heavy lifting and a high calorie diet, most people will not bulk up but as for some (like me) they tend to bulk up more without realy alot of effort I've been asked in a gym if I do gymnatics and asked by men how did I get such great caves.

I try to do weight and cardio classes (at ballys and working out at home with videos) on alternate days, try to do less of the weights to about 2 times a week and adding some body resistiant training like pilates ball and band workouts, you will see a difference, I'm trying to decrease leg muscle with these exercises you will get leaner and stronger, try a variety for the best results.

Answer 7

I think it depends quite mostly on your genetics. Whenever I lift heavy weights, I do pack on a lot of mass and definition. I try to do more cardio than weights, because when I lift weights, it does show, it's very obvious. And that's regardless of my nutrition regimen.

I have nothing against being big and buff, but I'm going through a period where I am trying to be more lean.

Anyway, if you have a leaner body, you might not get too buff, but some people are just predisposed to responding very well to weight lifting.

Answer 8

That is contradictory.

Being buff implies good muscle mass and very low body fat

Staying lean implies staying slim or low in body fat.

Try to be more clear in what you want to accomplish.

For example:

Corey Maggette is buff. Muscular, very low body fat
Kobe Bryant and Tim Duncan are lean. Muscular, but long and not too low of body fat.
Lamar Odom and Shaq have muscle mass. More bulk.

Which one do you hope to look more like ?

Answer 9

You would have to do strenous exercise that creates micro tears in the muscles just like weight training does. You would need to use you own body as a weight in exercises like pullups and pushups, lunges , and squats (especially one legged ones). Another way is deep tissue massage once to twice a week. This creates micro tears as well which heal and lead to stronger and larger muscles. Quite expensive though

Answer 10

It's mostly genetics. You cannot tell or control your body to build your muscle a certain way. You can try to encourage it to build muscle a certain way through what you put in your body. Aside from that though just look at yourself in the mirror. If you've always been a lean guy you won't all of a sudden explode into a monster. If you've always been a big guy, you most likely won't get a lean swimmer body.