Exercises to gain muscles

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kentang10
kentang10 Posts: 3 Member
edited December 2024 in Fitness and Exercise
Hello guys my current weight is around 62kg, which I think is quite normal for a 167cm guy. I have been going to the gym quite regularly for the last 4 months, at least 2-3 times a week. What I usually do is start with a 10 mins treadmill (1% incline, 10speed) then proceed with either bicep+back or tricep+chest. For the exercises I mostly use dumbbell+some equipment at the gym. But even after all these trainings, I didn't see any significant changes to my muscle, I also seem to can't increase my strength to lift heavier dumbbells. I have tried eating more calories but it just ends up making fat on my belly and the sides. Can any of you give me suggestions on how to excercise properly to gain muscle? And what exercises? I usually do 4 sets of each exercise i do, with increasing loads but decreasing repetition. And also any exercise to trim the stomach and sides fats? Thank you! Sorry if the post is long and in the wrong category

Replies

  • BrianSharpe
    BrianSharpe Posts: 9,247 Member
    Are you following a structured, progressive program? Have a look at something like Stronglifts or Beginning Strength. Both of them focus solely on a small number of compound lifts and are designed to make you stronger, not necessarily bulk up. Once you've got your foundation strength it's easier to start adding exercises to build more muscle. Be patient too......4 months is still a relatively short time to see any appreciable gains.

    FYI building muscle takes calories, that's why bodybuilders will go through bulk & cut cycles.

    You can't spot reduce, to trim stomach fat & love handles you have to reduce your overall % body fat and our bodies have a mind of their own when it comes to where the fat loss initially occurs.
  • wiigelec
    wiigelec Posts: 503 Member
    https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/
  • erickirb
    erickirb Posts: 12,297 Member
    edited January 2020
    for reference, I am the same height as you, and my profile pic would have be at 2 kgs heavier than you are now... That was after cutting as I was 69kgs, 5 months before that. Keep in mind that 4 months isn't a long time. I had been lifting off and on for 15 years at that point (more on than off), but pushed really hard for a year and a bit to get there.
  • kentang10
    kentang10 Posts: 3 Member
    BrianSharpe wrote: »
    Are you following a structured, progressive program? Have a look at something like Stronglifts or Beginning Strength. Both of them focus solely on a small number of compound lifts and are designed to make you stronger, not necessarily bulk up. Once you've got your foundation strength it's easier to start adding exercises to build more muscle. Be patient too......4 months is still a relatively short time to see any appreciable gains.

    FYI building muscle takes calories, that's why bodybuilders will go through bulk & cut cycles.

    You can't spot reduce, to trim stomach fat & love handles you have to reduce your overall % body fat and our bodies have a mind of their own when it comes to where the fat loss initially occurs.

    Can you tell me where to find those programs you mentioned? Thank you!
  • kentang10
    kentang10 Posts: 3 Member
    erickirb wrote: »
    for reference, I am the same height as you, and my profile pic would have be at 2 kgs heavier than you are now... That was after cutting as I was 69kgs, 5 months before that. Keep in mind that 4 months isn't a long time. I had been lifting off and on for 15 years at that point (more on than off), but pushed really hard for a year and a bit to get there.

    Is there any guide you can recommend me about bulking and cutting? I read that most recommend like 4-5 meals a day, but thats not possible for me since I hve to work and only have a bit of break time. And is eating healthy a must? Thank you!
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    kentang10 wrote: »
    erickirb wrote: »
    for reference, I am the same height as you, and my profile pic would have be at 2 kgs heavier than you are now... That was after cutting as I was 69kgs, 5 months before that. Keep in mind that 4 months isn't a long time. I had been lifting off and on for 15 years at that point (more on than off), but pushed really hard for a year and a bit to get there.

    Is there any guide you can recommend me about bulking and cutting? I read that most recommend like 4-5 meals a day, but thats not possible for me since I hve to work and only have a bit of break time. And is eating healthy a must? Thank you!

    http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
  • magnusthenerd
    magnusthenerd Posts: 1,207 Member
    kentang10 wrote: »
    erickirb wrote: »
    for reference, I am the same height as you, and my profile pic would have be at 2 kgs heavier than you are now... That was after cutting as I was 69kgs, 5 months before that. Keep in mind that 4 months isn't a long time. I had been lifting off and on for 15 years at that point (more on than off), but pushed really hard for a year and a bit to get there.

    Is there any guide you can recommend me about bulking and cutting? I read that most recommend like 4-5 meals a day, but thats not possible for me since I hve to work and only have a bit of break time. And is eating healthy a must? Thank you!

    Meals per day doesn't matter much. Calories matter. Bulking is just eating calories above maintenance to gain weight and cutting is eating below to lose. Bulking only really needs a about 200 calories above maintenance. Going way higher is what will bump weight more and give you more of that gaining in the gut.

    A pretty good look at Bodybuilding nutrition is Eric Helm's Nutrition Pyramid. He has videos on it, an Ebook, and I think blogs that cover a lot of what is in the Ebook.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    kentang10 wrote: »
    Hello guys my current weight is around 62kg, which I think is quite normal for a 167cm guy. I have been going to the gym quite regularly for the last 4 months, at least 2-3 times a week. What I usually do is start with a 10 mins treadmill (1% incline, 10speed) then proceed with either bicep+back or tricep+chest. For the exercises I mostly use dumbbell+some equipment at the gym. But even after all these trainings, I didn't see any significant changes to my muscle, I also seem to can't increase my strength to lift heavier dumbbells. I have tried eating more calories but it just ends up making fat on my belly and the sides. Can any of you give me suggestions on how to excercise properly to gain muscle? And what exercises? I usually do 4 sets of each exercise i do, with increasing loads but decreasing repetition. And also any exercise to trim the stomach and sides fats? Thank you! Sorry if the post is long and in the wrong category

    Follow a structured program. If you're lifting 2-3x per week you should be following a full body program...what you're doing now isn't hitting those muscles enough to grow. Ideally you want to hit all muscle groups at least 2x per week...including legs...where is your leg work?

    A structured full body program is going to emphasize compound movements that hit everything and you need to progressively add more weight.
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