The best way to gain muscle is by following three simple steps.
1) Training - weight lifting (check out http://www.musclehack.com for great exercises) will give you the greatest results; body weight exercises (push-ups,pull-ups,sit-ups,etc) are good in the beginning but won't suffice in the long run (yes, gaining muscle takes time).
2) Eating - eat high protein foods (chicken, meat, eggs, fish, broccoli,etc.), if you're very skinny, eat lots of food. If you're a little chubby try to eat at maintenance level (what you need to eat to neither gain nor lose weight) and train. Just don't overeat. Your body can only use a part of your energy intake for muscle growth. Eat a nice protein-rich meal after training (e.g. protein shake and a banana or a tuna sandwich). I recommend http://www.stronglifts.com as a great resource for healthy food options and ideas.
3) Resting - muscle grows when you rest, not while training. After training for a while you will know how much rest you need before working out again. I recommend training 3 days a week and resting at least 1 day in between.
Follow these simple steps and you will most certainly gain muscle.
eating carbohydrates and working out....weights for bulky muscles and cardio-vascular training such as running for a more athletic look
Probably the most obvious (and effective) method of progressive overload involves adding weight while keeping the number of repetitions per set the same. For example:
Workout #1: 8 repetitions with 100 pounds
Workout #2: 8 repetitions with 105 pounds
Workout #3: 8 repetitions with 110 pounds
When using this method, aim to increase the resistance in small increments. A good rule of thumb is to add 5% or 5 pounds, whichever is the smallest.
by amorepoet 12 years ago
How many reps should you do and how much weight should you use to gain muscle?i workout a lot.. but I dont seem to ever gain muscle... when im in the gym I do as many of the weight machines I can... but I only seem to be able to withstand more and more but it never shows in my muscles... help pls!
by Matt Psychic 13 years ago
I'm a 25year old male, I weigh 55kg and I'm 1.84 Meters Tall. My problem is weight gain. What...can I do?
by JonTutor 14 years ago
I'm not kidding... everybody has a problem losing weight... but I have never crossed 148 pounds.... I'm 6 ft but only 142 pounds... I drink/eat everything... no effect.... I'm healthy... I can run 5 miles without breaking a sweat.... Just can't lift weights.... I wanna look great.... any...
by vydyulashashi 7 years ago
Any suggestions which are easy to follow please post.
by Lindie 11 years ago
What are some good ways to gain healthy weight?Junk food is not a suitable answer nor is it healthy. Skinny people can die of heart attacks too, just because you don't see the fat on your (their) body doesn't mean the arteries are full of it.
by saravanacss 14 years ago
i want to improve my body weight..what are the diet plan i need to follow.i am a south indian.i am playing basketball weekly once for more than 30mins.my height is 180cm. and my weight is 60kg what to do..
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