Building Muscle

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    Building Muscle

    Hey guys, sorry, I know I made a post fairly similar to this, but I’m looking to build muscle as quick as possible, would anyone be able to assist me in designing a workout plan? I have been lifting inconsistently for a little while and I would like to make it consistent, but I don’t really have a plan right now, I’m just doing random lifting. I have whey protein so I’d be able to get the protein I need if I do start working out consistently, but like I said earlier I like to gain muscle and I’d like to gain it fairly quickly. Thanks guys.

    #2
    Well how much mass are you trying to put on, and what's your time frame? Also, why the rush? This isn't stuff that tends to go very quickly. I just hit my goal weight after nine years. Not saying that's how it is with everybody, but it takes time to gain weight in a healthy way.

    The principles are very simple - you need resistance (weight to lift), and nutrition (calories, especially protein dense).

    If you challenge yourself consistently and eat enough, then you'll put on muscle mass. If you're trying to put on A LOT, then it will take longer.

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      #3
      Not really any specific amount of mass I’m trying to put on because I’m really thin right now but I mean I’d like to put on a few pounds on muscle within the next few months because I’d say I have no muscle right now

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        #4
        In the words of Robert Cheeke "how bad do you want it ?"
        He talked about how he went to the gym, worked out but just didn't seem to gain much in the way of muscle. Then he got serious and really wanted to prove he could gain muscle on a vegan diet, he put everything he had into it, eating plenty and working really hard and consistency with everything.

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          #5
          eat enough. google a bmr calculator, use the harris bennet equation to get your approximate tdee, and add 200-300 cals a day to it, concentrating on protein. (this assumes you are underweight or near bottom of healthy bmi bc you said skinny... if you are mid/high end bmi or overweight don't eat extra, eat maintance cals and just ensure enough protein.) work out consistantly. If you have access to barbells and someone to show you the form to begin with, do something like starting strength program. Access to just dumbells, Ironborn is a great starting point and it is right here. Inconsistant access to equipment? Try 30 days of gravity (here) and if you can get to the gym a few times a week add in some weights using a framework like Nia Shanks lays out in her minimal approach for busy people - 1 leg lift, 1 upper body push, 1 upper body pull. Whatever you do, keep doing it, don't get discouraged, and add more weight or more reps whenever your body will allow you to to keep getting stronger.

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            #6
            Originally posted by thinman View Post
            In the words of Robert Cheeke "how bad do you want it ?"
            He talked about how he went to the gym, worked out but just didn't seem to gain much in the way of muscle. Then he got serious and really wanted to prove he could gain muscle on a vegan diet, he put everything he had into it, eating plenty and working really hard and consistency with everything.
            I don’t know whether you’re trying to say that I’m not serious or not, but the workouts I’m doing at repetitively the same thing day after day. I was trying to find a lifting program that would provide some variety rather than me just doing random lifting because I do things better with a schedule, so having a program would help a lot.

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              #7
              Originally posted by 'rin View Post
              eat enough. google a bmr calculator, use the harris bennet equation to get your approximate tdee, and add 200-300 cals a day to it, concentrating on protein. (this assumes you are underweight or near bottom of healthy bmi bc you said skinny... if you are mid/high end bmi or overweight don't eat extra, eat maintance cals and just ensure enough protein.) work out consistantly. If you have access to barbells and someone to show you the form to begin with, do something like starting strength program. Access to just dumbells, Ironborn is a great starting point and it is right here. Inconsistant access to equipment? Try 30 days of gravity (here) and if you can get to the gym a few times a week add in some weights using a framework like Nia Shanks lays out in her minimal approach for busy people - 1 leg lift, 1 upper body push, 1 upper body pull. Whatever you do, keep doing it, don't get discouraged, and add more weight or more reps whenever your body will allow you to to keep getting stronger.
              As far as a gym goes, I have a lifting machine it’s an Inspire M3, so I have access to weights every day of the week. I don’t know if it would be worth trying to do both Ironborn or 30 DoG along with using the weight machine or what

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                #8
                I don't know what to say with regards to a machine like this - I know most "serious" strength training types generally go with barbells/dumbells 80+% of the time, with machines at the gym (which this thing seems to function as a swiss army tool of) to fill in a few isolation lifts around the edges. Did it come with some "program" designed for it? Try following it for 6 weeks eating properly and see what happens if so. It might make send to do 30 DoG with a few lifts on machine that match the muscle groups used that day in the program if not.

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                  #9
                  In "Pumping Iron" Arnold said the last reps have to burn.
                  So if you want muscle mass ASAP that's where it's at.

                  You might want to look at a few fitness Intagrammers or Youtubers and copy their lifting routine. They often have posts or videos detailing their workouts and since it's lifting you will simply need to adjust the weight for your needs.

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                    #10
                    Originally posted by SamFlynn82 View Post

                    I don’t know whether you’re trying to say that I’m not serious or not.
                    I was just quoting Rob Cheeke from a talk I went to. "how bad do you want it ?"

                    With eating you have to be consistent, you can't eat 4000 calories one day then 2000 the next etc.

                    You have to increase the weight your lifting each workout, usually like 5lbs. Much like the Stronglifts 5X5 workout. You don't want to do the same routine with the same weight each time.

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                      #11
                      New question, would it be worth trying HIIT? Also would I be able to do running while building muscle? I mean my dad is super muscular and he runs up to 20 miles in one day sometimes more

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                        #12
                        Have you asked your dad for advise on your questions? You're probably very similar genetically, so what works for him may very well work for you in the same way. Plus, you could bond over it

                        And I just looked at your profile: Many people your age still live at home with their parents. Does that mean your dad uses that machine as well?

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                          #13
                          Well he’s my stepdad, so, yeah. And he uses the machine as well.

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                            #14
                            Oh, well ... this is one of the cases where the gene thing doesn't work. But if he uses the machine, have you asked him for a training routine? Maybe he would like to help
                            (I mean, I would like to help as well, but I don't know much about quick muscle building and nothing about using that machine. So this is the best advise I can come up with.)

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