How do I gain 20 lbs of muscle in 6 months? I'm a 26 yr old male, 5'11 and weigh around 153 lbs. I have issues with eating 6-500 calorie meals, and weight gainers fill me up too fast. Any tips on how I can get myself to pack 10+ lbs. healthfully?
I'll tell you what actually worked for me - was about your height and weight (a hair taller and heavier) in my second year of university, had never really lifted before. At the time all I had was class, so if you have, you know, a life and stuff, some of this advice will be tough to follow - but within 6 months I was pushing 180 without an increase in body fat.1, 1a, 1b, 2, 3. Eat. Eat like a warrior. Eat like a champion. If you have the willpower to get up and go to work in the morning, you have the willpower to eat more than you normally do. Ditch the shakes and weight gainers. Don't be a wuss - order a large pizza, eat it. Challenge yourself to eat an 18oz steak and half a garden worth of vegetables in one meal. If you look in the mirror before bed and see a guy who didn't get in 5000 calories today, promise yourself you'll do better tomorrow. This is by far the most important part. 2. Sleep. 8 hours is a bare, pitiful minimum. Shoot for 10. 12 would be better. 3. The easy part - lifting. Unless you are a pretty serious lifter already, this should be pretty easy. Just lift. 4-6 times a week ideally. Everyone gives different advice on what exercises specifically, but it doesn't really matter. Stick with compound exercises, vary sets and reps. Don't get caught up by the Form Nazis - learn how not to injure yourself (tl;dr lower back straight on squats and deads, tuck your elbows when you bench), but other than that lift heavy. Perfect form is gone by the time you hit 75% of your one rep max weight. Nobody ever got big or strong by rowing 50lb dumbells. Sorry for that digression, but some quorans need to walk the walk first. That's the important stuff. Everything else is supplementary. During this timespan no cardio is allowed. Your conditioning will be kept up from heavy squatting. Park nearest to the entrance. Take the elevator. Become one with the sedentary lifestyle for 6 months. Last note, I'm lucky, I was in university when I went through this period so all I really had to do was add in lifting. I realize what I've suggested may not be easy, but it worked for me.Edit: and the idea you need to take steroids to accomplish this is utterly laughable.
Is it possible to gain 11 pounds of muscle in 3 months?
If you are a beginner in the lifting world - and by your question i would assume you are - then yes you can if you follow some basic rules (and depending on your age, sex and starting weight)Use big compound movements (deadlifts, squats, push presses, bench presses, dips, rows etc). FORGET fluff exercises like curls, extensions etc.EAT. I will repeat. EAT. Unless you have a caloric surplus you CANNOT gain muscle. Good quality food, not junk. As for protein, aim for 1–1.6 grams of protein per kg (kg not pound) of bodyweight.REST. Unless you give your muscles sufficient rest time, they will not grow.Use some progression in your lifts. Since you are a begginer, progressive overload is amazing (every workout you will increase either the weight, reps or sets in that order).Use correct technique and leave ego lifting at the door. Deadlifting 100 kg with proper technique is way more beneficial (and safe) than deadlifting 120 kg with crappy one.I cannot recommend this enough StrongLifts 5x5: The Simplest, Most Effective Workout Program . I didn’t write it - i wish i had. It’s the culmination of basic exercise science. This is excellent as well Jason Blaha's Ice Cream Fitness 5x5 Novice Program . Say what you want about the guy, but his novice program is probably one of the best out there.Now..don’t think that you can keep this up forever. You are a beginner, going through what we call noob or newb gains (which are AMAZING). In your first year of lifting alone will will put on more muscle mass that you will for the rest of of your life. If you do everything correct, research has shown us that you can gain up to 30 pounds of lean muscle mass in your first year of lifting. That will apply to people with kick ass genetics and to the point structure in the lifting, eating, sleeping etc. You might not reach that, which is ok but the goal of 11 pounds in 3 months is doable.
Is it possible to gain 30 lbs in 3-4 Months ???
Hallo I am 17 years old, 6.2" & 135 lbs = Skinny as hell. I have searched for some information on the web regarding how to gain weight. I have now Created a Diet which is actually very simple. Eat around 3000 Calories a day, 4 meals (Healthy Meat & Veggies) every 3 hours around 500 kcal (each), in between snacks (Nuts, Sandwiches etc). Two Protein Shakes One In the Morning and one after Workout (Oryx Goat Whey Shake) , 1 Liter Milk, as Much water as possible and Some Milkshakes in between (Banana or Peanut butter Shakes). Now I know it doesn't help eating all those calories without working out. I workout 1hr, 3 times a week ( Mo, We, Fr). Yes including ( Dead lifts and all that). I think by sticking onto this plan I could really see some changes. Now my question to you is, can I actually gain 30lbs ( 10 in Muscles & 20 in fat ) in around 3-4 months with the 3000kcal Diet and my workout plan, if I stay consistent. Tnx
Is it possible to gain 8 pounds of muscle in a month?
Here’s EXACTLY how you can GAIN 10 pounds in 30 days by following this weight gain formula.Look I’m going to be honest here, you can GAIN 10 pounds but not all muscle.Muscle takes a lot of time and dedication to build but if you want to look BIGGER here’s a strategy you can use to gain your first 10 pounds in a month below:Get into a 500 calorie surplus. Simply take your body-weight (in pounds) and multiply by 14. When you get that number add 500 more. This is how many calories you need to consume on a daily basis in order to gain weight and build muscle.On Upper body workout days consume 2 grams of carbohydrates for every pound of body-weight.On Lower body workout days consume 3 grams of carbohydrates for every pound of body-weight.For non-workout days consume 1 gram of carbohydrates for every pound of body-weight.Consume 1 gram of protein per pound of body-weightMake sure you are not making these 5 mistakes=>5 Problems Killing Your Muscle GainsIf you apply ALL 6 of these methods, you WILL gain at least 10 pounds however, not all of it will be muscle but you will LOOK BIGGER!