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What's the best way to gain muscle?

  1. Evan Hutchinson profile image76
    Evan Hutchinsonposted 7 years ago

    What's the best way to gain muscle?

  2. Marshall Davis profile image54
    Marshall Davisposted 7 years ago

    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.

  3. profile image46
    spungoldposted 7 years ago

    eating carbohydrates and working out....weights for bulky muscles and cardio-vascular training such as running for a more athletic look

  4. profile image0
    ankigarg87posted 7 years ago

    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.

 
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