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How to build muscle?

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antony Offline referral

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#1
Senior Member
How to gain muscle for a skinny guy like me? I want to big 001_biggrin
maya Offline referral

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#2
Posting Freak
To build muscle you have to eat rich in protein foods and work out a lot but be careful not to overwork the muscle, because it will cause it to shrink. You have to allow muscle to rest and relax between the workouts Smile
peper Offline referral

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#3
Junior Member
Proteins and proteins. And training Smile good luck
maya Offline referral

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#4
Posting Freak
(09-27-2013 02:35 PM)peper Wrote:  Proteins and proteins. And training Smile
You right, drinking egg whites helps build muscle too because it contains a lot of proteins.
ramu.06051992 Offline referral

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#5
Junior Member
Antony you should concentrate on 2 things 1) Diet & 2) Exercise Guidelines

1) Diet
Increase your caloric intake. If you are currently consuming 2,000 calories a day, boost that to about 2,500 calories.

Get enough protein to support muscle growth. Aim for at least 1 to 2 grams of protein for every pound of body weight. For example, if you weigh 180 pounds, take in at least 180 to 360 grams—or about 6 to 12 ounces—of protein every day.

Drink Enough Water. The body needs a sufficient amount of water to build muscle at an optimal rate. Here's a great little formula to help make sure you are getting enough: Body weight in pounds X 0.6 = Water Intake in ounces

Eat regularly. Rather than having two or three large meals during the day—something we've grown up with—change your eating habits so that you are eating five or six smaller meals during the day.
To help keep your protein intake high, one or two of those meals can be a protein shake. Here's one example, though a quick Internet search will uncover hundreds of delicious protein shakes:
8 oz skim milk
1 banana
1 tbsp peanut butter
2 scoops of protein powder

Eat fat. That's right—not only does it make food taste good, fat is good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats—the fat you'll find in a stick of butter, a bag of chips, or bacon (sad face allowed here)—should be limited to about 20 grams or less. That's the bad news. The good news is that unsaturated fats are actually beneficial, even necessary. Fat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and healthy skin. Depending on your total caloric intake, 50 to 70 grams of monounsaturated or polyunsaturated fat is beneficial for your training, and your overall general health.

Eat fat. That's right—not only does it make food taste good, fat is good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats—the fat you'll find in a stick of butter, a bag of chips, or bacon (sad face allowed here)—should be limited to about 20 grams or less. That's the bad news. The good news is that unsaturated fats are actually beneficial, even necessary. Fat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and healthy skin. Depending on your total caloric intake, 50 to 70 grams of monounsaturated or polyunsaturated fat is beneficial for your training, and your overall general health.

2) Exercise Guidelines

A good diet is required for your body to be able to maximize your potential, but there's no potential at all until you start the process of tearing down your old muscles and rebuilding them bigger, bulkier, and stronger. The best way to do that is to start at the beginning.

Warm Up. Before you begin any exercise routine, whether it is a simple jog, or a 300 pound dead-lift, start with a low intensity routine designed to warm up all the muscles you're about to work on. Not only will it help you get into the right frame of mind, it can help prevent injuries.

Work harder but shorter. Training with high reps is good for building endurance, but it won't help you build up either size or strength. Instead, aim for about 3-8 per muscle group, and 6-12 reps per set for your normal routine. Your final rep should be very hard to complete! If it's not, increase the weight you're lifting.

Work your whole body. You'll see maximum benefit when your entire body is part of the routine. The more muscles you use when training, the more hormones you will produce (including epinephrine and norepinephrine), which in turn stimulates muscle growth both while you exercise and for the entire day.

Limit your cardio training. While doing cardio is great for fat burning, it can limit muscle growth by burning up glycogen and amino acids. If you must keep cardio as part of your fitness plan, try sprint intervals: one minute at an all-out sprint, followed by two minutes of light jogging. Do this for no more than a half an hour, three times a week.

Get your rest. Your body needs time to recover, and to repair (build) your muscles, and to do that you will need at least 7 or 8 hours of sleep a night. Avoid caffeine and alcohol for deeper sleep.

To avoid over-training, set up a schedule that works for you and your goals. Here is an example for a split routine that gives you plenty of time on to break down your muscles, and plenty of time off to let them recover, even larger than before:
Day 1: Chest and biceps, followed by 30 minutes of high-intensity cardio.
Day 2: Legs, triceps, and abs, followed by 30 minutes of high-intensity cardio.
Day 3: Shoulders and back, followed by 30 minutes of high-intensity cardio.
Day 4: Chest, biceps, and abs.
Day 5 - Day 7, rest.

ALL THE BEST Smile Smile Smile
crawford Offline referral

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#6
Junior Member
Thanks for sharing nice tips to build muscle...
allahbarkatlocket Offline referral

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#7
Junior Member
How to Build Muscle
Get Stronger. The best bodybuilders that ever existed were strong. ...
Add Weight. Forget about pump and soreness. ...
Do Compounds. Do exercises that work several muscles at the same time. ...
Use Barbells. You can lift heavier weights with barbells than any other tools. ...
Increase Frequency. ...
Recover. ...
Eat More. ...
Eat Protein.
Alex Jones Offline referral

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#8
Junior Member
5 TIPS TO HELP SKINNY GUYS GAIN MUSCLE
1: Eat up
Aim for a gram of protein per pound of your body weight every day. So if you weigh 180 pounds, eat 180 grams. Take in starchy carbs like potatoes, rice, and oats; and snack on high-calorie (but healthy) foods like nuts, seeds, and other sources of good fats. If you don’t have the time or energy to commit to anything else, just remember to eat a lot of the right foods every day.

2. Train better, not harder
You can stimulate muscle growth with very few exercises as long as they’re done with heavy weight and they activate as many muscle fibers as possible. The workouts here have only four moves per session, but they’ll be anything but easy. If you’re the type who’s used to light circuits or bodybuilding routines that try to isolate every muscle, this is just what you need to grow.

3. Rest
Getting eight hours of sleep per night is crucial for growth-hormone release. “A nap every day in addition is even better if you can get it,” Bruno adds. In between workouts, get massages or use a foam roller to work out knots in your muscles and improve blood flow. Making these part of your routine enhances recovery.

4. Keep a log
This program’s main focus is to increase strength, so “record all your numbers,” Bruno says. Every week, strive to improve by adding more weight or more reps. As your strength goes up, muscle size will always follow.

5. Weigh yourself
Once a week, weigh yourself in the morning after you’ve used the toilet and before you eat or drink anything. You should gain about a pound per week. (If you don’t, you’re not eating enough.)
Victor Dub Offline referral

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#9
Posting Freak
To gain muscle and not loose em you need to take BCAA.
oilexpeller Offline referral

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#10
Junior Member
In the perspective of a bodybuilder our body is made up of Muscle Fibers, Bone, Water and a lots of Fat.

Now you have no control over Bone Mass. With time your bones are gonna weather off or you can maintain it by consuming right amount of Calcium.

But you have control over all other things e.g. Muscle Mass, Fat Quantity and Water entrapped inside the fat tissue.

HOW IT IS DONE :

It is not easy do gain muscle mass, reduce fat quantity, control water level in your body by working out at home. But it is not impossible with proper set up, right exercises and well designed diet. The exercises that can be done without weights are helpful. Calisthenics is a good way to workout at home.

The exercises that are on top of my head are :

Push Ups: This is a good way to burn your chest and triceps. There are many variations to push ups.
a) Traditional Push ups : Focuses on the chest.


b) Wide Handed push up : Focuses on the shoulder.


c) Close Handed push up : Focuses on the Triceps.


d) Spider Man Push up : My personal favourite and one of the most effective push ups. It not only helps in burning up the chest but also your lateral obliques(aka the side abs) by using core power.


e) Decline push up : Focuses more on the upper chest.


f) Incline push ups : Finally the incline push up helps in hitting the lower chest and the triceps.


2. Pull Ups : One of the best exercises to hit the back and the forearms. As you can see in the below picture it is for the all round development of the back and a male body should be able do pull ups to look better. It’s a killer workout.


Obviously there are variation like close and wide grip.


And you need to just find a bar or a ledge anywhere in the house or in a park.

3. Chin up : Another classic exercise to hit the back but instead of mostly Brachioradialis Muscle in the forearm it focuses on the Biceps Brachii.


4. Squats : Helps to hit the quads and a bit of hamstring.


5. Plank : Focuses on the core. Easy to do at home and convinient.


6. Side Plank : Focuses on the side abs or obliques.


7. Burpees : Finally to finish it off some fat burning cardio will be helpful. Burpee is one of the best in this sector.


All these along with proper diet must help you in gaining some muscle mass upto a limit.

You can also run everyday in the morning for half an hour for which is a good way to take care of the heart and blood circulation in the body.

Apart from that eat green vegetables and fruits, quit consuming sweets, quit eating junk food, quit smoking cigarettes.





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