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 6 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 alec50 6 years ago
What are the fastest ways to burn fat and gain muscle?if anyone has a proven programme they could share with me, I would be grateful.
by Matt Psychic 7 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 9 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 lanealanea 7 years ago
by vydyulashashi 21 months ago
Any suggestions which are easy to follow please post.
Copyright © 2018 HubPages Inc. and respective owners. Other product and company names shown may be trademarks of their respective owners. HubPages® is a registered Service Mark of HubPages, Inc. HubPages and Hubbers (authors) may earn revenue on this page based on affiliate relationships and advertisements with partners including Amazon, Google, and others.
|HubPages Device ID||This is used to identify particular browsers or devices when the access the service, and is used for security reasons.|
|Login||This is necessary to sign in to the HubPages Service.|
|HubPages Traffic Pixel||This is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.|
|Remarketing Pixels||We may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.|
|Conversion Tracking Pixels||We may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.|