We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Building muscle

OperatorJames
OperatorJames Posts: 16
edited November 2024 in Goal: Maintaining Weight
What are some effective methods of building muscle mass.
I don't want to be huge, just maybe 10% bigger than I currently am.

Replies

  • AJ_G
    AJ_G Posts: 4,158 Member
    Heavy weight lifting involving progressive overload, adequate protein intake, and a calorie surplus. It can also be accomplished while maintaining your weight, but it will be much much slower.
  • zaxx1953
    zaxx1953 Posts: 389 Member
    Stick to programs like 5x5 which center on the basic compound lifts like squats, presses, rows, pullups and Deadlifts.

    Keep getting stronger and eating at a slight surplus. Be willing to gain SOME fat while you gain your muscle. Winter is an awesome time to do this.

    Be patient and change up your routine every 7-10 weeks & include a deload week where you just rest your joints completely or just work bodyweight exercises.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    eat more and lift more…

  • ndj1979
    ndj1979 Posts: 29,136 Member
    oh and get adequate carbs...
  • BrotherBill913
    BrotherBill913 Posts: 662 Member
    ndj1979 wrote: »
    eat more and lift more…

    ^^^^^ This...............

  • Unknown
    Unknown
    This content has been removed.
This discussion has been closed.

Categories