Gaining muscles fast

ialhabsi
ialhabsi Posts: 1 Member
in Introduce Yourself
Hey, I'm Issa. my goal is to gain muscles fast. I workout 3-5 times/week I'm open to make new friends with same goals to motivate each other. My Age is 35

Replies

  • mtaratoot
    mtaratoot Posts: 14,259 Member
    Welcome!

    You may find that gaining muscles is very achievable, but maybe gaining them fast is unrealistic.

    Pop over to the Gaining Weight & Bodybuilding discussion group; that's where you'll get the best dialog.
  • nossmf
    nossmf Posts: 11,630 Member
    Welcome!

    Good news: you're male, males have a far easier time gaining muscle than females
    Bad news: you're 35, older athletes have a harder time gaining muscle than younger
    Uncertain news: I cannot tell from your profile pic if you are an experienced lifter or new to the game; experienced lifters gain muscle slower than newbies

    Under optimal conditions, a young male lifter with lots of testosterone who is new to lifting can gain a pound of muscle a month for the first year or so. You are likely going to gain less than that. If you try to force the issue with extra calories, you'll gain lots of fat to go with any muscle you do gain.

    Realize you are in this for the long haul, my friend. Eat 250-500 calories over maintenance, select a good-structured progressive lifting program (go over here to find one that suits your needs and available equipment), and set your sights on slow and steady. Imagine yourself a year from now with an extra 10 pounds of muscle, two years from now with an extra 15, and so on.

    If you want faster results, lose the fat which is currently covering the muscle you already have. Odds are you have more muscle than you realize, it's just concealed.

    You got this! Keep expectations realistic, put in the work, stay disciplined, and you'll be amazed at the results!
  • mtaratoot
    mtaratoot Posts: 14,259 Member

    @ialhabsi - do yourself a favor:

    Pay attention to what @nossmf writes. He knows whereof he speaks.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Gaining muscles fast really only happens with some "help". Even young guys with peak test don't really gain at most 2lbs of muscle a month when starting out.
    The best bodybuilders in the world are happy to put on 10lbs of muscle in a year. And they use all sorts of enhancement drugs to do it.

    As a professional in the business, gaining a pound of muscle a month after 35 is excellent.
    What do you have to do? Progressive overload training with high volume focusing on compound movements. And you have to be consistent with a moderate calorie surplus and enough protein to support growth.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 35+ years and have studied kinesiology and nutrition
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