what is the best way for me to get buff fast?

Question

i'm a really skinny dude and i've been tryna get buff for a long time now but i dont see results and i often slack off. i"ve been working out lately and also started taking muscletech protein formula i wanna kno what is the best way for me to get my chest and arm bigger as well as my shoulders

Answer 1

Eat, eat, eat.

“You have to eat big to be big.” This is the fundamental truth to bodybuilding and building muscle.

Imagine that your body is a businees. The amount of money your business has in the bank is its weight. Your business must earn more than it spends for its banking account to grow. This means that you have to eat more calories than you burn to gain weight and build muscle.

However, there is a fine line between eating the proper amount to build muscle and while minimizing fat storage and building muscle and putting on a lot of fat.

After all, what good are those extra pounds of lean muscle if you hide them under a layer of fat?

So, the question you have to answer when determining how many calories you should eat to build muscle is how big is too big?

Fortunately, a simple rule of thumb will allow us to estimate the number of how many calories we should eat to pack on quality muscle.

The process below will allow us to calculate a target calorie intake per day that will allow you to maximize muscle gains while minimizing the amount of fat you put on.

The quick and easy method is below:

Take you current weight.
Example: 140 pounds

Determine your caloric needs per day by multiplying by lean body mass by 19.
Example: 140 x 19 = 2660 calories eaten per day to build muscle
Note: This calculation assumes you are undergoing a rigorous workout program that includes weight training several times per week.

Now, if you don't gain weight at this number of calories, then you should add 500 calories per week until you start to see gains.

When you start gaining, be sure that the gains you are seeing are due primarily from muscle. If not, then consider cutting calories slightly to maximize muscle gain while minimizing fat gain.

Answer 2

I suggest a 5X5 weight training routine for mass.

The way this works is you do between 2-3 exercises for each muscle group. You do 5 sets, and do the most weight you can 5 reps in a row.

I suggest a 3 day split such as follows

Monday: Chest, Back, Calves, Abs

Wednesday: Shoulders, Biceps, Triceps, Calves, Abs

Friday: Legs, Abs, Calves

Don't work out more than 40 minutes, except maybe on the leg day. More than 40 minutes can cause stress and release Cortisol into your body which is a stress hormone and will make you gain fat. Also your testosterone levels drop dramatically (and muscle gain) after 40 minutes of weight training.

Try to take around 1 gram of protein per pound of body weight.

Work hard in the gym, and don't rest but about 30 seconds between sets.

If you are skinny as you say, in 2 weeks you will notice a big difference with this plan.

Also don't forget to eat healthy.

Answer 3

I wrote this awhile ago. Just a sample routine.
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1st 8 weeks:

Every 5 days (Monday, Saturday, Thursday[in the morning], Tuesday, Sunday, Friday, Wednesday[in the morning], Monday, Saturday, Thursday, Tuesday):

Leg and Back muscle groups:

3x5 squats
1x5 leg ext
3x5 deads
1x5 leg curl
2x5 bent rows
1x5 shrugs
4x5 calf raises
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Every 4 days(Wednesday, Sunday, Thursday[n the afternoon], Monday, Friday, Tuesday, Saturday, Wednesday[in the afternoon], Sunday, Thursday, Monday, Friday, Tuesday):

Chest, Arms, Shoulders muscle groups:

2x5 Flat Bench
2x5 Incline Bench
2x5 tri ext
2x5 seated military press
3x5 bi curl
4x5 sit-ups/crunches

Rest: about 1.5-3 minutes. Don't go to complete failure, but make sure the intensity is high and the last set is a tough one.
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Next 8 weeks

Full Body Workout: Monday, Wednesday, Friday

1x10 Flat Bench
2x10 Incline Bench
3x10 Squats
3x10 Deadlifts
2x10 Bent Rows
2x10 Shoulder Press
2x10 Tri-ext
2x10 Bi Cur
2x10 Calf Raises
2x10 Sit Ups/Crunches

Rest about 1-2 minutes. Don't go all out like the previous 8 weeks. Keep it a medium-high intensity. For example, if you can do 13 reps on the last set, i would stop @ 10.

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I can't help you after that; you could start back with the first routine, and then do the second routine again, or do something else.
_________________________

Diet:

7AM: 1/2 cup oatmeal, 2 glasses milk, 2 eggs

10 AM: 1 Whole Wheat Bread Canned Chicken Sandwich, 1/2 cup cottage cheese, 1 fruit and veggie serving.

12:30 PM: 1 cup whole wheat pasta, 6-10oz chicken breast
veggie serving.

2PM: Canned Chicken (30g protein)

3:30PM: 1 Potato, 2 glass milk

5:30PM: 1 Whole wheat bread (natrual) peanut butter sandwich, 4-6oz chicken breast

7:30PM: 1/2 cup wheat pasta, 1 canned chicken(30g protein)

8PM: 1 cup cottage cheese, 1 veggie serving

Just stick your pre and post workout meals in there whenever you workout. Its a good idea to time it so that you have a good carb and protein meal 2-3 hours before, and then right after your workout have 25g protein(whey) and 50g dextrose(i just use a gatorade or powerade mix.

I guestimated thats something like 22-2400cals....jeez...its seems like a lot more tho. Kinda went blank on food options too...lol...but try this out. I promise, once you get in a good diet, you will see amazing gains. Perhaps try this, and if you gain a 1/2-2 pounds a week, stick w/ it. if its too much, lower the proportions; if its too little, up the proportions.
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I know....seems like a strange routine huh. I've noticed great gains on a routine and diet program thats basically like this. (Gone up 80lbs on squat and 35lbs on bench since the beginning of the year. been lifting for 1.5 years) Hope i didn't forget anything. If you're wondering why theres so many rest days, i got it from this guy.
www.drsquat.com/articles/
trainingsplit.html
try something new, don't be afraid.

If you've got any questions...email me.

Some cool sites

www.bodybuilding.com
www.bodybuilding.com/forum
www.t-nation.com
www.drsquat.com

Answer 4

increasing muscle mass is all about the diet. exercise only provides the stimulus for growth. with out a caloric excess there will be no measurable amount of hypertrophy. 40% protein, 40% carbs and 20% fats. multiply your bodyweight x 25 and consume that many calories a day for 2 weeks. if there is no weight gain then increase the cals by 10% each week until weight gain occurs. track your body fat so you can adjust the diet accordingly

Answer 5

persistance. and if you listen to my other comments its either steroids or years at the gym with daily exersize. this doesnt happen in a week or month. u will probably see results in three months clean. it will probably take you 3 years for a very significant change. also your problem may be the exercize regiment. high weight less reps. also get a membership to a gym if you dont have one. home gyms dont work because your body adapts to the equipment causing a plateua. the secret is variation in every workout.

Answer 6

6'4" and 210 is not fat unless its all in your tummy I am 6'3" 210 and I am as trim and buff and a horse.... If your fatness is at the mid section.. You need to do lots of sit ups and side bends.. If you are sincere then it wont take long.... Good luck Grant M in Pennsylvania

Answer 7

take in the protein for every body pound if that doesnt work start doubling your protein and eat alot of calories, not junk food calories but nutritious ones. Do alot of chest because that will work your tri's and chest then work on the stabilizer muscles with free weights