Does anyone have tips on gaining muscle?

paintbynumber7124
paintbynumber7124 Posts: 2 Member
in Goal: Gaining Weight and Body Building

I am a person of a rather small stature and I’m trying to bulk and gain both strength and muscle for my sports team, and general fitness. I would like to put on about 10 pounds however I’m having a difficult time nothing gaining weight and muscle any tips?

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Answers

  • yirara
    yirara Posts: 10,550 Member

    What have you been doing so far? What are your current stats and how much are you eating?

    Generally: mild calorie surplus with sufficient protein, and lift heavy things that get progressively heavier.

  • paintbynumber7124
    paintbynumber7124 Posts: 2 Member

    I eat about 2-2.5 thousand calories a day and workout frequently but I still see 0 results in weight gain and muscle growth

  • mar_sbar
    mar_sbar Posts: 146 Member
    https://community.myfitnesspal.com/en/discussion/comment/48590615#Comment_48590615

    What is your caloric maintenance amount? If you don't have that number, you can find that here: https://tdeecalculator.net/

    If you're looking to gain considerable mass, eat at 300 - 500 calories above caloric maintenance. To keep it more manageable, eat around 200 - 300 calories above.

    What is your lifting routine like currently? You'll need to be sure you are working each muscle group twice weekly. Full body, push/pull/legs, and upper/lower split are good lifting routines that are effective for muscle building.

  • nossmf
    nossmf Posts: 14,120 Member

    If you aren't gaining weight, that means what you're eating now is "maintenance", where food intake exactly equals what the body burns to survive and move through your normal routine. You need to increase the food eaten by a small amount, 250-500 calories more per day than you have been eating. (And tightening down the "about 2000-2500" statement through more accurate logging may also help.)

    Out of that food eaten, make sure you are getting enough protein for the body to use in building muscle. A good starting point is 0.7g of protein per pound of bodyweight. That's a minimum per day…feel free to go over, but no need to go crazy: some online pundits (read: idiots) suggest as much as 2g/lb BW daily, which is ridiculous for the average lifter.

    Now, the statement "workout frequently" is basically useless when making a plan. You need a good, progressive weightlifting program, one which hits every body part at least twice per week and is designed to get harder over time as you become stronger. This thread has a large number of ready-made programs, from ones requiring a full gym's worth of equipment to ones where you need zero equipment, only the body you already have and the ground you walk on:

    which-lifting-program-is-the-best-for-you

    Find one which peaks your interest and try it out for at least 6-8 weeks. Feel free to ask questions about how to perform certain moves or anything else that comes to mind, but realize that the more details you give us, the more detailed the answer we can return to you. Words like "about" and "frequently" should be replaced with "this is what I eat" and "I hit the gym three times this week, these are the exercises I'm doing" level of detail.

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