What to do to gain weight and muscle?
So I've started going to the gym lately, but I don't know exactly what to do to gain weight and muscle. I don't have any set plans or workouts so any advice would be great.
- Anonymous8 years agoFavorite Answer
If you're looking to gain weight and muscle you need to go to the gym and you NEED to have a workout routine or plan. Just going and lifting weights at random will do little, if anything at all. There are lots of good places where you can find workout plans, but you need to find one that will work for you and one that you will enjoy doing each day!
I would recommend checking out a site called Free Health Study. There are lots of fitness guides there that have different types of workout routines depending on your body type, what type of workouts you like to do, and more criteria. I frequently check that site out when I'm looking for something new and it's always been a good source of information.
Just remember to enjoy your workout and you'll start gaining muscle in no time!
Good luck :)Source(s): http://www.freehealthstudy.com and I'm a medical student
- nyLv 78 years ago
Gaining muscle takes the same amount of focus and preparation as
losing weight. Some important facts about gaining muscle:
•You can't necessarily gain muscle without gaining some fat as well.
•There are no magic foods, powders or pills that will allow you to
gain muscle and lose fat at the same time. Some people can do this
naturally (again, the genes), but most will gain some fat along with
•Your body is very different from a bodybuilder--trying to gain mass
to look like them is not the best idea. They have different muscle
fibers than you and some may even be getting a little help from
•If you're a teenager, you'll have a hard time changing your body
dramatically. It's changing constantly and it will change even more as
the years pass.
•Gaining weight requires eating more and lifting more
Gaining muscle requires that you eat more calories than you burn. For
those with high metabolisms, that may seem impossible, but if you try
a few of these tricks, you'll find that adding calories to your day is
easier than you think:
•Choose calorie-rich foods like granola, bagels, biscuits, avocados,
olives, corn, meat, nuts, peanut butter, milk, yogurt and cheese.
•Add extra calories to your meals by using milk instead of water for
soups, sauces and hot cereals.
•Sprinkle powdered milk into casseroles.
•Add calorie-rich foods (like avocado, cheese and dressing) to
sandwiches and salads
•Mix beans, meat or cheese into pasta or side dishes
•Snack on yogurt, shakes, crackers and dip
•Keep a food diary for a week or so to get an idea of what you're
eating and where you can add more calories
The trick is to add calories without adding too much saturated fat.
You can also consider downing smoothies or meal replacement shakes in
Lift, Lift, Lift
Once you get your calories under control, you need to start lifting
weights. This will help you gain more muscle and help minimize the
amount of fat you gain (although you should expect to gain some fat as
well). Folks trying to gain muscle should:
•Lift heavy. This means lifting enough weight that you can only
complete about 6-8 repetitions of each exercise. The last few reps
should be difficult--the last one should be really hard, but not
•Have longer recovery periods between sets
•Have more recovery days between workouts
•Use spotters to avoid injury
•Continue with cardio, but keep it at maintenance level--around 2-3
days of cardio a week to keep your heart in shape
•Start with a full body program 2-3 nonconsecutive days a week, if
you're a beginner. Allow your body a few weeks to get used to lifting
weights before you tackle more intense routines.
- Anonymous8 years ago
I would recommend eating a lot of meats and protein based foods to gain weight. If you want to build muscle and bulk up, lift higher weights with lower reps. I have my own workout that i do to help me stay strong and maintain my weight. Mondays i do bench press 5 sets of 5,4,3,2,1, then close-grip bench 3 sets of 10, then concentration curls 3 sets of 15, then finally push-ups, 3 sets of 50. Tuesdays i do powercleans, 5 sets of 5,4,3,2,1, then squats, 5 sets of 5,4,3,2,1, then deadlifts, 3 sets of 10, then finally abs, crunches 3 sets of 20, reverse crunches 3 sets of 20, and leg extensions 3 sets of 20. Alternate each day and make sure you get a full 48 rest between workouts. Thats just my workout, but you do what you want.Source(s): I go to the gym 5 days a week.