Trying to build muscle

livishjay

I am 5,9 and 120 pounds trying to get muscle.Need some advice and help

AnvilHead

https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1

TerryMyfitbitsnbobs

I used to train boxers, as well as do many different contact sports.
It was always slow slow heavy reps for strength and bulk.
Fast and light for speed and cardio health.

trigden1991

TerryMyfitbitsnbobs wrote: »

I used to train boxers, as well as do many different contact sports.
It was always slow slow heavy reps for strength and bulk.
Fast and light for speed and cardio health.

This is very outdated thinking. OP I would suggest following the link posted above.

HamsterManV2

Read This

Diet: TDEE+ 250 to 500 calories for 0.5 to 1lbs gained per week (any more risks of being too much fat vs amount of muscle gained)

Work out: Linear strength program (slow and steady strength&size gains each session = big changes in 3-6 months). Pick one: Strong Lifts, Starting Strength, GZCL LP, ICF 5x5

serapel

eat 1 gram of protein for every pound you weigh (or at least 20 % of your daily food intake) to ensure you build muscle also.

antdelsa

Time to up that protein and carbs, eat eat eat ... best bet is go above tdee 500 cals to start with and start hitting the weights emphasizing proper form, compound movements, bench, squat, deads, high rep range and start with low weight to maximize proper form and time under tension... its a slow process but you can gain mass if you focus on building muscle the proper way, form form form and time under tension should be your best friend in the gym make sure you get that mind muscle connection and really work

ndj1979

serapel wrote: »

eat 1 gram of protein for every pound you weigh (or at least 20 % of your daily food intake) to ensure you build muscle also.

not necessary for bulking... .6 to .85 grams of protein per pound of body weight is sufficient...and one wants to focus more on carbs during bulking...

andrelittle2323

Eat a lot of sweet potatoes, chicken, steak, broccoli and rice. Do squats, deadlifts and Bench press. Those are compound exercises and work the entire body.

Hornsby

Eat at a calorie surplus. Lift heavy things. That's all there is to it.

ninerbuff

TerryMyfitbitsnbobs wrote: »

I used to train boxers, as well as do many different contact sports.
It was always slow slow heavy reps for strength and bulk.
Fast and light for speed and cardio health.

Doesn't necessarily have to be slow to for strength and to put on mass. As long as the weight is progressive overload.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition