How to increase muscle mass？

fashionosack

I practiced with the pecs and lie down flat push-push, the reduction was great, the action is in place, and now pecs can see out but the middle seems to be not much muscle, bones can be seen, it is a little difficult to see, watch online said to be less muscle, the next question that how to practice ah? Thank you!

Capt_Apollo

drink a gallon of milk a day

davert123

drink a gallon of milk a day

????? Why ?????

Capt_Apollo

drink a gallon of milk a day

????? Why ?????

to increase mass

davert123

Is a gallon of milk the best thing to consume though (I'm new to resistance training so I honestly don't know) . I can see you would need to consume a lot of protein but milk contains a lot of fat as well. Most people I know who lift tend to snuffle protein powder in large amounts.

Checked your profile by the way, sounds like I have very similar goals to yourself. I'm wanting to get into Tri's but wouldn't mind bulking a bit as well :-) Respect to your achievements to date :-) I'm guessing all the milk is good if you are doing a lot of endurance work

feast4theebeast

Run a programme with heavy lifting in it. 5x5 Stronglifts or 5/3/1 are decent. Make sure you are always in a calorie surplus. Accept you will gain some fat. If you don't gain weight increase your calories Don't forget to enjoy yourself

Matt24442

And eat beef jerky

Amadbro

GOMAD (Gallon Of Milk a Day) is something I do not advocate. To increase lean mass you need to:

1: Eat at a surplus (200-500), the lower the surplus the less fat gains you will accumulate throughout the bulking process

2: Lift heavy. Increase progressive overload either through small increments of weight (adding 2.5-5 lbs to an exercise every week and focusing on a specific rep range) or increasing total reps of a given exercise. Generally 4-6 reps for strength, 8-12 for hypertrophy (muscle growth) Alot of people run a 5x5 program like Strong Lifts, Starting Strength or Madcow.

3: Get plenty of rest

Diet will determine everything on a bulk. Focus on 1-1.5g protein per lb of body weight, .3-.5g fat x bodyweight and dedicate the remaining towards carbs.

I could write a book but instead these are the basics

Take a look at my diary for an example of how you should be eating on a bulk

ndj1979

I practiced with the pecs and lie down flat push-push, the reduction was great, the action is in place, and now pecs can see out but the middle seems to be not much muscle, bones can be seen, it is a little difficult to see, watch online said to be less muscle, the next question that how to practice ah? Thank you!

is this a poem?

Amadbro

lol..think i got trolled