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Hey guys, can anyone give me some tips to gain muscle mass and weight, I am an underweight

Answers

  • Unknown
    Unknown
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  • mar_sbar
    mar_sbar Posts: 24 Member

    The big thing is to be in a caloric surplus. You need to find your daily caloric maintenance amount and eat at a surplus. If you're starting out, eat at 100 - 200 calories above maintenance. Gradually increase that amount to 300 - 500 to maximize weight gain.

    Avoid processed foods, sugar, and the whole dirty bulk route. That will only lead to much fat gain. Aim to gain about 0.5 pounds per week, and no more.

    Lifting-wise, start off with a full body, 3 day split with one day of rest in between workout days. Focus on the big compound exercises - deadlift, squat, overhead press, rows, bench press, and wide grip pull up. Be sure to incorporate progressive overload, whereby you gradually increase the amount of weight you lift or the amount of reps you do.

    Building muscle takes a long time, so just trust the process and stay consistent.

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