Building muscle

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OperatorJames
OperatorJames Posts: 16
in Goal: Maintaining Weight
What are some effective methods of building muscle mass.
I don't want to be huge, just maybe 10% bigger than I currently am.

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  • AJ_G
    AJ_G Posts: 4,158 Member
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    Heavy weight lifting involving progressive overload, adequate protein intake, and a calorie surplus. It can also be accomplished while maintaining your weight, but it will be much much slower.
  • zaxx1953
    zaxx1953 Posts: 389 Member
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    Stick to programs like 5x5 which center on the basic compound lifts like squats, presses, rows, pullups and Deadlifts.

    Keep getting stronger and eating at a slight surplus. Be willing to gain SOME fat while you gain your muscle. Winter is an awesome time to do this.

    Be patient and change up your routine every 7-10 weeks & include a deload week where you just rest your joints completely or just work bodyweight exercises.
  • ndj1979
    ndj1979 Posts: 29,136 Member
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    eat more and lift more…

  • ndj1979
    ndj1979 Posts: 29,136 Member
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    oh and get adequate carbs...
  • BrotherBill913
    BrotherBill913 Posts: 661 Member
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    ndj1979 wrote: »
    eat more and lift more…

    ^^^^^ This...............

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