MEMBER LOGIN

Results 1 to 7 of 7
  1. #1
    Just joined M&S
    • Join Date
      Apr 2016
    • Posts
      1
    • Years Exp
      < 6 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Reputation
      10
    • Rep Power
      0

    Default How to build muscles and to gain weight (newbie)

    I am 21 years old, 184, 75 kg, MBI is normal but my body look childish. I want to gain weight and build muscles on hands, chest, back, legs like Ryan Reynolds. I have a free gym on my university but I really dont like it (very hot, missing weights, dirty etc). I prefer gym on my home or outside. I have 5kg dumbbells and irongym pull up. I eat cooked food from university restorand 2/day and sometimes breakfast. Also i can cook something extra to gain weight. Will my hands look bigger with good work out, be realistic? What work out do I have to do? I am thinking of taking proteins just to gain weight. Click image for larger version. 

Name:	Capture.jpg 
Views:	37 
Size:	91.8 KB 
ID:	22094Click image for larger version. 

Name:	tumblr_inline_o1mnllnSgR1trsk44_1280.jpg 
Views:	35 
Size:	44.6 KB 
ID:	22095

  2. #2
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,025
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Start with a basic Starting Strength Program
    5x5 Routine

    http://startingstrength.com/

    If your diet is in check just focus on performing the basic lifts with good form, good practice, and good range of motion since you are new to training. These are the key exercises.

    Your main focus is to EAT EAT AND EAT
    You have to eat to grow

    Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.

    http://www.bodyrecomposition.com/mus...mass-gain.html
    http://www.bodyrecomposition.com/mus...-gains-qa.html
    http://www.bodyrecomposition.com/mus...ass-gains.html
    http://www.bodyrecomposition.com/mus...ass-gains.html

    Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.
    Last edited by LayzieBone085; 07-15-2016 at 12:31 PM.
    Team ScoobyPrep

  3. #3
    Just joined M&S
    • Join Date
      Apr 2016
    • Posts
      15
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Reputation
      10
    • Rep Power
      0

    Default

    good luck rap

  4. #4
    Just joined M&S 12Gauge's Avatar
    • Join Date
      Apr 2016
    • Posts
      7
    • Years Exp
      10-20 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Reputation
      10
    • Rep Power
      0

    Default

    If ya want to gain more you need to eat at least 4000 Cal a day
    How is your life stile? you just a student or you work? you very active ore a couch potato?
    Make sure you hit 4000 Cal every day, but clean food, lots of veggies and try to cycle between white meat and red and fish.
    I'm not a big fan of supplement but if you can afforded take some protein, for a beginner I recommend a whey blend of concentrate and isolate.
    Cycle your carbs, one week high, next none, next low and cycle trough; But make sure are 'good carbs' No white bread, sugar or crap.
    And eat 6 meal a day
    Good luck

  5. #5
    Moderator EKnight's Avatar
    • Join Date
      Feb 2008
    • Posts
      6,405
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      Metropolis
    • Reputation
      1,613,671,072
    • Rep Power
      16,136,755

    Default

    ^^ That's quite a lot of unsubstantiated, broscience there.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  6. #6
    Time To Rebound! LayzieBone085's Avatar
    • Join Date
      Dec 2010
    • Posts
      27,025
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Erie, Pennsylvania
    • Reputation
      1,875,321,636
    • Rep Power
      18,753,361

    Default

    Quote Originally Posted by 12Gauge View Post
    If ya want to gain more you need to eat at least 4000 Cal a day
    How is your life stile? you just a student or you work? you very active ore a couch potato?
    Make sure you hit 4000 Cal every day, but clean food, lots of veggies and try to cycle between white meat and red and fish.
    I'm not a big fan of supplement but if you can afforded take some protein, for a beginner I recommend a whey blend of concentrate and isolate.
    Cycle your carbs, one week high, next none, next low and cycle trough; But make sure are 'good carbs' No white bread, sugar or crap.
    And eat 6 meal a day
    Good luck
    Just stop...
    http://www.alanaragonblog.com/2010/0...gma-dies-hard/
    http://www.leangains.com/2010/10/top...-debunked.html
    https://www.muscleandstrength.com/ar...yed-by-science

    From the Man Mike Wines himself.
    Team ScoobyPrep

  7. #7
    Just joined M&S
    • Join Date
      May 2016
    • Posts
      11
    • Years Exp
      10-20 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      43201
    • Reputation
      10
    • Rep Power
      0

    Default

    I'm in a similar situation! Hopefully you're getting the results you want Rapael!

    With the exception of the gym I go to, its Fantastic! (Ohio State Recreational Facility)

 

 

Similar Threads

  1. Replies: 8
    Last Post: 08-18-2009, 01:26 PM
  2. build muscle and gain weight
    By amigostrong in forum Muscle Building
    Replies: 1
    Last Post: 08-07-2008, 10:09 AM
  3. how to gain weight and build muscles.
    By vickyvats in forum Muscle Building
    Replies: 5
    Last Post: 05-22-2008, 12:53 PM
  4. need help - build muscle & gain weight
    By bfloyd22 in forum Teen Fitness
    Replies: 6
    Last Post: 05-01-2008, 11:04 PM
  5. Looking to Gain Weight and Build Muscle
    By SuperScro in forum Muscle Building
    Replies: 13
    Last Post: 03-03-2008, 04:26 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •