Excercises to gain muscle HELP!

Paulmcculla2012
Paulmcculla2012 Posts: 6
edited December 2024 in Fitness and Exercise
hi i just joined today and hoping someone could help with what excercises and nutrition i need to help me gain muscle thanks

Replies

  • Kirkajuice
    Kirkajuice Posts: 311 Member
    Protein, protein and protein, but combined with the strength training. I'd suggest either looking online for exercises with correct form so you don't injure yourself, or do what I did and get a book which outlines a program to follow, you could borrow one from a library maybe? And make sure you eat enough, but if you get a book it should give you nutrition information.
  • debbiestine
    debbiestine Posts: 265 Member
    I didn't start seeing my muscles until I ate more protein and decreased my carbs/sugar. I'm 48-ahh almost 49- and have worked out on average 4x's a week for the past 30 years. up your protein to 100 grams a day- it should be 1.1 times your lean body mass
  • gerard54
    gerard54 Posts: 1,107 Member
    lookup exercises online at bodybuilding.com it has everything you need to know about fitness...
  • Glucocorticoid
    Glucocorticoid Posts: 867 Member
    lookup exercises online at bodybuilding.com it has everything you need to know about fitness...
    :laugh:
  • dewgirl321
    dewgirl321 Posts: 296 Member
    http://www.bodybuilding.com/fun/shortcut-to-size.html
  • Bentley2718
    Bentley2718 Posts: 1,689 Member
    Pick up heavy things, put them down. Repeat 8-10 times. An alternative is to use your body as resistance, these are crazy, unusual exercises like push-ups, pull-ups, squats, lunges, etc..

    Many women like the book New Rules of Weight Lifting for Women, although I have not personally tried it. There is also a version for men, called New Rules of Weight Lifting.
  • Paulmcculla2012
    Paulmcculla2012 Posts: 6
    thanks for the advice i will check that out now :)
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    The most efficient way is:

    1) Nutrition - get enough protein - a rule of thumb is at least 0.65g of protein per 1lb of body weight. Also, you need to eat at a surplus.

    2) Strength train - which means lifting heavy (Check out Stronglifts 5 x 5 or Starting Strength if you have not lifted before).


    Edited: just noticed you were a guy and looking to gain.
  • KodAkuraMacKyen
    KodAkuraMacKyen Posts: 737 Member
    Check out the book The New Rules of Lifting for Women by Lou Schuler. I was clueless last week but the book has helped a ton! Oops, didn't see it was already posted. Sorry but another comment that it's a great book.
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    1) Any strength training exercise really that involves you pushing yourself and progressing the weights over time. Free weights are superior to machines though, they target stabilising muscles as well as just the main ones. .

    2) Consume enough protein (1g per lb of bodyweight is usually recommended)

    3) A calorie surplus.

    I did a bulk last year to gain weight / muscle. My main choices of exercises were mostly compound exercises, with a few isolations: bench press, overhead press, squats, deadlifts, lunges, DB rows, lat pull down, bicep curls, tricep press-down. My rep range was usually <6 reps, but that's more strength focused. I think 8-12 reps is seen as the best for hypertrophy (the last few should be a struggle but still good form)
  • dewgirl321
    dewgirl321 Posts: 296 Member
    Perhaps a different profile pic so people know you're a man! :wink:
  • Paulmcculla2012
    Paulmcculla2012 Posts: 6
    thanks everyone for the tips and advice really appreciate it :) also i dunno if i have done too much or not but i done 45mins of cardio and strengh training and burned 188 calories is that right or wrong?
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    thanks everyone for the tips and advice really appreciate it :) also i dunno if i have done too much or not but i done 45mins of cardio and strengh training and burned 188 calories is that right or wrong?

    It depends on the intensity of both. Sounds pretty conservative to me though.
  • slay0r
    slay0r Posts: 669 Member
    Start stronglifts 5x5. Google it, loads of people do it. I'm currently doing it and seeing gains immediately. Consume a surplus cleanly and lift heavy and you'll be fine. I'm on about 3000 a day at the min.
  • tobnrn
    tobnrn Posts: 477 Member
    Looks like its been covered.

    Eat at a moderate surplus.
    Pick up heavy things preferably compound lifts.

    Enjoy the ride and take pics along the way.
  • Captain_Tightpants
    Captain_Tightpants Posts: 2,215 Member
    The equation for muscle building is: calorie surplus + adequate protein + heavy lifting.
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    thanks everyone for the tips and advice really appreciate it :) also i dunno if i have done too much or not but i done 45mins of cardio and strengh training and burned 188 calories is that right or wrong?

    I don't know how much of that 45 minutes was each, but I'd focus less on the cardio and more on the lifting. Sure, cardio is great for keeping fit, but it will just burn more calories, more calories that you have to eat back through food if you still want to gain muscle. 188 calories isn't necessarily right or wrong, but just think that whatever you burn, you eat back, otherwise you are creating a deficit (or a smaller surplus) which won't help with building muscle.

    Ex: When I was gaining muscle I was eating 2800 net a day. This meant on rest days I'd eat 2800. If I burned 300 calories one day I'd eat 3100 and if I burned 800 I'd eat 3600. That way my net intake is the same every day, and I don't have to worry about not eating enough.
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