Trying to build muscle

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livishjay
livishjay Posts: 1 Member
in Goal: Gaining Weight and Body Building
I am 5,9 and 120 pounds trying to get muscle.Need some advice and help

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  • AnvilHead
    AnvilHead Posts: 18,344 Member
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    https://community.myfitnesspal.com/en/discussion/10226536/bulking-for-beginners/p1
  • TerryMyfitbitsnbobs
    TerryMyfitbitsnbobs Posts: 238 Member
    edited December 2016
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    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
    trigden1991 Posts: 4,658 Member
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    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    This is very outdated thinking.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
    HamsterManV2 Posts: 449 Member
    edited December 2016
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    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
    serapel Posts: 502 Member
    edited December 2016
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    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
    antdelsa Posts: 174 Member
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    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
    ndj1979 Posts: 29,139 Member
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    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
    andrelittle2323 Posts: 32 Member
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    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
    Hornsby Posts: 10,322 Member
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    Eat at a calorie surplus. Lift heavy things. That's all there is to it.
  • ninerbuff
    ninerbuff Posts: 48,555 Member
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    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
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