Want to gain more mass muscle, but how?
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Kenneth805
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Want to gain more mass muscle, but how?
For about ten months now, I have dropped nearly 60 pounds, however I have not got to the physical look that I want. I want to bulk up and now I feel that I look to skinny and not big enough. I consume about less then 2000 calories, if that daily and want to know a good workout plan and diet plan that would work for me? if anyone can give me some advice I would definitely appreciate it
Re: Want to gain more mass muscle, but how?
In terms of workouts what do you currently do?
What sort of meals do you eat and what times do you eat?
Calories would definitely be one to increase though. Aiming for about 2,500 initially and at certain intervals every 3 weeks or months, add around 300 a day in each time you need more, I.E. when you plataeu, so you're not just having a massive hike in calories, causing a lot of excess fat conversion from the calories you don't need.
What sort of meals do you eat and what times do you eat?
Calories would definitely be one to increase though. Aiming for about 2,500 initially and at certain intervals every 3 weeks or months, add around 300 a day in each time you need more, I.E. when you plataeu, so you're not just having a massive hike in calories, causing a lot of excess fat conversion from the calories you don't need.
Re: Want to gain more mass muscle, but how?
There are a few simple things that you can do to help you put on muscle. One is making sure you eat enough, some people argue that without adequate calories you (no matter what you do) you will not be able to put on new muscle. Without knowing your weight I can’t comment too far on this, but 2000 calories is quite a small amount and you might be fuelling your body for the extra muscle growth.
A good workout routine should consist of compound exercises such as the bench press, shoulder press, squat, dead-lifts, dips, bent over rows. You should workout three to four times a week and your workouts should not go any longer than 60 minutes. Aim to get at least 8 hours of sleep a night and drink plenty of water. Eat more and do all of the above and I will be surprised if you do not start putting on some thick muscle.
A good workout routine should consist of compound exercises such as the bench press, shoulder press, squat, dead-lifts, dips, bent over rows. You should workout three to four times a week and your workouts should not go any longer than 60 minutes. Aim to get at least 8 hours of sleep a night and drink plenty of water. Eat more and do all of the above and I will be surprised if you do not start putting on some thick muscle.
Re: Want to gain more mass muscle, but how?
If only the guy on your site claiming he couldn't gain an ounce of muscle, had followed those stirling cornerstones to bulding muscle 
.
I cannot really say more than that as I alreasdy some things before and asked a few questions., but in relation to what Luke said, It's about getting the compound exercises in, with a little direct stuff if you want and don't go overboard.
You may find you feel sore sometimes after workouts. This is called DOMS, (Delayed Onset Muscle Soreness), which is a commonplace occurance and is not to be confused with "the burn" or any kind of muscle strains or tears.
.I cannot really say more than that as I alreasdy some things before and asked a few questions., but in relation to what Luke said, It's about getting the compound exercises in, with a little direct stuff if you want and don't go overboard.
You may find you feel sore sometimes after workouts. This is called DOMS, (Delayed Onset Muscle Soreness), which is a commonplace occurance and is not to be confused with "the burn" or any kind of muscle strains or tears.
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bodyworkslubock
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Re: Want to gain more mass muscle, but how?
Check your diet and work out. You need to take foods which are good for the muscles, special mention is protein which helps in building & maintaining muscle. Try including eggs, fish and turkey in your diet. For work out, you need to challenge your muscle, you need to work hard but never lose control. If you are lifting weights, try adding more sets or repetitions. Vary your physical activity to prevent fitness plateau.
Re: Want to gain more mass muscle, but how?
First off I agree diet is very important...like bodyworkslubok said earlier I would recommend getting adequate amounts of protein for your body type (eggs, fish, lean red meats, turkey etc. are great ways to consume protein without having to go the supplements route).
As for the exercising part of it..have you tried Kettlebells? They can be a great way to add muscle and you would not have to go to the gym or outfit your home with your own home gym (as you would with typical strength training of free weights - bench press, dumbbells) I find the Clean, Press and Swing to be effective for building strength (and therefore muscle mass).
As for the exercising part of it..have you tried Kettlebells? They can be a great way to add muscle and you would not have to go to the gym or outfit your home with your own home gym (as you would with typical strength training of free weights - bench press, dumbbells) I find the Clean, Press and Swing to be effective for building strength (and therefore muscle mass).