How can I build muscle while still being quick?

Az1up
Az1up Posts: 1 Member
in Getting Started
Hello! To anyone who’s reading this, I’ve been wondering about how I can build more muscle/weight while still being quick? I want to be quick for the activities I do while still being able to put on more mass to lift heavier things and hit harder. I only have dumbbells to work with though but any tips would be appreciated!
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  • nossmf
    nossmf Posts: 11,627 Member
    Answer ✓
    You absolutely can add muscle without losing quickness, the trick will be to add muscle without adding a ton of fat along with it. This means increasing weight slowly through figuring out how many calories per day you need to stay the same weight, then adding an additional 250 per day while being consistent with your strength-training program. It does not matter if you have DB's only, access to a full gym or only your own bodyweight, you can create a program using whatever equipment you have on hand. The key here is control of the diet, getting plenty of protein (at least 0.7g of protein per pound of bodyweight), keeping the calories to no more than maintenance+250, and keep exercising. This will take time (think months), but should help to ensure whatever weight gains you make are mostly muscle. Good luck!
  • AnnPT77
    AnnPT77 Posts: 34,216 Member
    Answer ✓
    What nossmf said, plus - of course - keep doing exercises or drills that maintain/build quickness, stiff like plyometrics, agility drills, short intense sprints, etc. There are a bunch of sports that require both strength and quickness. Maybe take a look at how those folks train?

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