putting on quick muscle mass for beginner

Options
mtykler2323
mtykler2323 Posts: 1 Member
in Goal: Gaining Weight and Body Building
Im now looking to put on mass on arms and chest,, in a three month time period and new to lifting, at 45 years old :smiley: Just lost alot of weight im 6'2" 220 lbs now and looking for any tips on training or positive feedback on supplements. Thanks oh first time posting on here?

Replies

  • Muscle_for_Fitness
    Muscle_for_Fitness Posts: 2,198 Member
    Options
    Follow a progressive lifting programs such as one of these.
    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Eat in a surplus with approximately 1 g/lb bw of protein, 0.3 g/lb bw fat and the rest of your calories as carbs. Remember the faster you bulk, the more fat you will put on and have to cut later. If you are new to lifting, it might make more sense to keep close to maintenance while you build up strength and have the advantage of newbie gains. Always learn proper form on your lifts before you start going to heavy. Nothing halts progress faster than an injury.
  • psuLemon
    psuLemon Posts: 38,391 MFP Moderator
    Options
    If you don't mind the fat, you can roughly add about 6 lbs of muscle in that time frame with about a 500 calorie surplus. But you also might add about 6lbs of fat, which you can cut after you bulk. But you really should look at a well structured routine that not only works chest and arms, but also legs, shoulders and back.


    And at 220 and 6'2", I doubt you are that lean, so I suspect that you would benefit much more if you cut and followed a well structured lifting routine. By leaning out, your muscles will show more.

    Supplement discussions: https://community.myfitnesspal.com/en/discussion/10637410/beneficial-supplements-which-ones-are-right-for-you/p1
  • Stockholm_Andy
    Stockholm_Andy Posts: 803 Member
    edited September 2018
    Options
    It takes time. Accept that (or go none natty - which still takes time and effort) and you'll be grand.

    EDIT: Most supplements are BS marketing shite. In any case they are well down the list list on the pyramid of success.

  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Options
    What is your waist measurement?

    Adding lean body mass quickly will depend on how sensitive or resistant you are to training along with how optimal your programming is. There will be a threshold of how much you can add so keep that in mind. Find a hypertrophy program and run the bejesus out of it.

    For arms I would utilize myo reps as they are proven extremely successful for the smaller muscle groups for a hypertrophy response. They are very efficient time wise as well.

    As far as suppliments, I would try creatine monohydrate and leave everything else alone besides whey protien that has at least 3g of luecinema per serving. Don't forget carbs are king on a bulk, eat them to fuel the workouts and help build lean body mass.

    For optimal results, try to space balanced meals out 3-5 hours and get about 30g of protien with the 3g of leucine which isn't hard if you are carnivorous. Don't overthink it if this doesn't fit your lifestyle, it's just optimal.
  • Grambo54
    Grambo54 Posts: 75 Member
    Options
    Previous competitive bodybuilder here. Sounds like your eating is ok, but you will need to increase calories as workout intensity increases. Dont do too many exercises in the gym. Go for the big ones which use multiple muscle groups at once, like Bench press, chinups (start carefully there), squats if your knees are ok, seated dumbell presses, parallel bar dips, barbell curls, thats it. Maybe an exercise for your abs every second workout. Those exercises will put on muscle faster than anything else you can do. 5 workouts every two weeks. Strive to increase the weight you lift, but with good form, slowly and carefully each rep. 3sets of 8 reps, 1 warmup then increase the next so its hard to make 8,then increase again and go all out on last set. If your weights are going up, you are gaining muscle. Old gym saying, the biggest man pushes the biggest weight. When you get to a weight gain plateau go to a split routine.

Categories