Questions and Answers
I've been trying to gain muscle but my friends say that I need a fat body to gain muscle. Fat just doesn't transform into muscle does it?
No, muscle and fat are 2 different entities. Fat doesn't turn into Muscle and muscle doesn't turn into fat.
To produce muscle your diet needs to be in a calorie surplus. You will gain some fat along with your muscle, but you can minimize the fat you gain by having a good full body workout 3 times a week and nothing too much over your usually calorie diet.
If you eat like crap, your results will be crap. Simple as that. You should be on a 5-8 meal per day (every 2-3 hours) plan, incorporating a complete lean protein and vegetable at every feeding. It may seem unreasonable to eat this many times per day, but your body will adapt and soon you will be hungry at these times. Now this does not mean you eat the way you eat three times per day, that is just not possible. Your portions will be smaller.
Always remember, if you are trying to add muscle mass, you need to be in a calorie surplus (unless you are a genetic freak). I find mostly men think the gym and the iron are the all mighty when it comes to adding size and packing on the muscle. These things are nothing without the proper nutrition! I see guys train their arses off day in and day out, yet never respond to anything. They are doing everything fundamentally right. Yet, they are not eating properly at all, and this will kill any progress you should/could be achieving. Don't waste your time in the gym by limiting your results through laziness in the kitchen.
Im very thin and i want to gain a lot of muscle..what workout or diet or anythin shld i do?? Ill rate 5 stars for a good answer =]
Here are some tips to gain muscle weight naturally:
1. Get Stronger. More strength is more muscle. Get into strength training. I recommend weight lifting because it allows you to start light and add weight endlessly. Body-weight exercises work too.
Weight Lifting. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone.
Calisthenics . Push-ups, Pull-ups, Dips, Pistols, Reverse Crunches, etc. Switch to harder versions or add weight when they get easy.
2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.
3. Do Compound Exercises. Don’t imitate Pro Bodybuilders. Isolation exercises are ok once you’ve built base strength & muscle mass. But if you’re starting to build muscle, exercises that hit several muscles at the same time are better.
No endless Biceps Curls -> Pull-ups, Chin-ups & Barbell Rows
Also no Triceps Kickbacks -> Bench Press, Overhead Press, Dips
And definitely no Leg Extensions -> Squats & Deadlifts
4. Train Your Legs. Squats work your whole body, they’re the most important exercise. You’ll look totally different once you can Squat 1.5x your body-weight. That’s a free weight Squat with hips coming lower than knees.
5. Do Full Body Workouts. Don’t compare to Pro Bodybuilders. 3rd time so this gets into you. Body part splits with isolation exercises is fine once you’ve built a foundation. That’s once you can Squat 1.5x your body-weight.
6 Get Recovery. Pro athletes workout 5-6 times per week. But they didn’t start that way. They added workouts as they got stronger & bigger. You’ll overtrain if you jump into their routines. As a beginner you need more recovery.
Rest. Muscles grow when you rest, not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time.
Sleep. Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows.
Drink Water. Avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout.
Eat. “Eat like a horse. Sleep like a baby. Grow like a weed”. Your training is useless if you don’t eat plenty of whole foods. More below.
7. Eat Whole Foods. You’ll achieve a lower body fat, so the muscles you’ve built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time.
Proteins. Meat, poultry, fish, whey, eggs, milk, …
Carbs. Brown rice, oats, whole grain pasta, quinoa, …
Veggies. Spinach, broccoli, tomato, salad, carrot, …
Fruits. Banana, orange, apple, pineapple, peers, …
Fats. Olive oil, fish oil, real butter, nuts, flax seeds, …
8. Eat More. You need food for energy and for muscle growth & recovery. More frequent meals also boosts your metabolism, helping fat loss.
Eat Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast.
Eat Post Workout. Get proteins & carbs post workout to help muscle recovery & replenish energy stores. Try this post workout shake.
Eat Every 3 Hours. 6 meals/day. Gives your muscles a steady intake of protein, speeds up muscle repair & recovery, boosts your metabolism.
Eat BW in lbs x 18kcal. You need at least your body-weight in lbs x 18kcal to maintain weight.
9. Gain Weight. You’ll never look muscular weighing 140lbs at 6″. No matter how much training you do. Here’s the most important part.
Eat Calorie Dense Foods. 100g raw spinach is 25kcals. But 100g raw rice is 380kcals. Eat pasta, oats, olive oil, mixed nuts, etc.
Get Stronger. Increase your Squat to 1.5x your body-weight for at least 1 rep. Deadlift 2x BW for at least 1 rep. More strength is more muscle.
Drink Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk daily on top of your current food intake. You can gain 25lbs in 1 month if you combine this with 3 weekly Squat sessions.
10. Get Protein. Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.
Red Meat. Ground round, steaks, deer, buffalo, …
Poultry. Chicken breast, whole chicken, turkey, duck, …
Fish. Tuna, salmon, sardines, mackerel, …
Eggs. Eat the yolk, it’s full of vitamins.
Dairy. Milk, cottage cheese, quark cheese, yogurt, whey, …
If you weigh 160lbs: 1 can of tuna at lunch, 300g quark as snack, 300g meat at dinner and 500ml milk through the day gets you 160g protein. Read also how to get your daily protein when you’re a vegeterian/vegan.
I'm a 16 year old male, I'm fairly skinny and do quite alot of football, But I dont really do any muscle bulking excercise… So I'm asking for you guys to create me a workout that I do maybe 3 times a week? Which will bulk be up all round but work on my abs (I really want a 6-pack haha) and my biceps and triceps mostly.
Each major muscle group once a week. Calves and Abs take less time to recover and can be done more often. 5 sets, 6-12 reps a set (calves and abs 15-30reps a set). You can workout any muscles together, and do them on any day. You may want to spread it out over 5-6 days a week.
Quads: Leg Extensions, Free Weight Squats, Hack Squats. 45 Degree Leg Press
Hamstrings: Stiff Legged Dead Lifts, Seated Leg Curls, Prone Leg Curls
Calves: Standing Calf Raise, Seated Calf Raise, Calf Press On Leg Press Machine
Back: Wide Grip Pull Downs, Close Grip Pull Downs, Bent Over Barbell Rows, T-Bar Row
Shoulders: Seated Dumbbell Press, Front Raises, Side Laterals, Shrugs
Abs: Decline Sit Ups, Seated Ab Machine, Crunches (on big exercise ball), Hanging Leg Raises
Chest: Bench Press, Incline Dumbbell Press, Dumbbell Flies, Decline Dumbbell Press
Biceps: Standing Barbell Curls, Seated Dumbbell Curls, Incline Dumbbell Curls, Hammer Curls
Triceps: Dips, Seated Over Head Dumbbell Tricep Extension, Skull Crushers, Tricep Push Downs (on cable with upside down V-grip)
*Add more abs or calves to any day.
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