how to bulk up (muscle)?

3 responses so far ↓

• 1 rjdok // Sep 27, 2008

  http://answers.yahoo.com/question/index;_ylt=Aq48RiWf2EyV5Wc8DpMltF4jzKIX;_ylv=3?qid=20080915172622AAwv9Jx

  Here are a few tips for you in addition to the above:

  Protein builds muscle. As much as you’d love to gain 100% muscle mass, it probably won’t happen. Count on other body weight, water weight, and just plain fat to be a substantial part of your weight gain. So although protein is great, it can only do so much.

  You said that you lift weights but haven’t got anything above 10 pounds. That won’t work. Keeping in mind your age, I’d still recommend finding a cheap gym, a friend with weights, or maybe your school football coach or something, and getting some heavier weights with a partner to help you along. You won’t gain anything by lifting light weights countless times. Rather, focus on intense heavy weights, that you can only ever lift 3-4 times before needing a rest. Large weights and few repetitions are the key to weight gain.

  It’s sorta dangerous though. Definitely find someone to work out with. As funny as is sounds, I’d highly recommend a school football coach. They’re used to getting their players to bulk up quickly and stay in good shape doing it. And he’ll be able to help you with the equipment, as well.

  As far as a workout routine goes, rather than list something here, just google it. Generally you’ll be working out 2-3 times a week for about an hour at a time. Exercise will focus on large body parts, usually squats, leg curls/lifts, bench presses, shoulder presses, arm curls and presses, pull-ups and back rows. Most of these will be about 3-4 sets of 4 reps each, with a minute or two of rest in between each set. Start easy, but work your way up until you’re lifting as much weight as you can manage safely. Google these exercises, there are plenty of instructional videos on YouTube and such places.

  If you really want to avoid weights, research phrases like ‘isometrics’ and ‘body weight exercises’.

  Sorry about the long answer. Good luck!

• 2 Raunchy L // Sep 27, 2008

  eat alot and get a personal trainer.

• 3 Tuffty Power // Sep 27, 2008

  foods you should eat for good muscle mass.

  1-2 Gallons of Water a day

  Protein

  Boneless, Skinless Chicken Breast
  Tuna (water packed)
  Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)
  Shrimp
  Extra Lean Ground Beef or Ground Round (92-96%)
  Venison
  Buffalo
  Ostrich
  Protein Powder (Whey, Casein, Soy, Egg)
  Eggs
  Low or Non-Fat Cottage cheese, Ricotta
  Low fat or Non fat Yogurt
  Ribeye Steaks or Roast
  Top Round Steaks or Roast (stew meat, London broil, Stir fry)
  Top Sirloin (Sirloin Top Butt)
  Beef Tenderloin (filet mignon)
  Top Loin (NY Strip Steak)
  Flank Steak (Stir Fry, Fajitas)
  Eye of Round (Cube meat, Stew meat, Bottom Round)
  Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats)

  Complex Carbs (nothing enriched, bleached or processed if possible)

  Oatmeal (Old fashioned, Quick oats, Irish steal cut)
  Sweet Potatoes, Yams
  Beans (Black eyed, Pinto, Red, Kidney, Black)
  Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal
  Farin (Cream of wheat)
  Whole Wheat frozen Bagels, Pitas
  Whole wheat or Spinach Pasta, Whey Pasta
  Rice (Brown, white, jasmin, basmiti, arborio, wild)
  Potatoes (red, white, baking)

  Fibrous Carbs

  Green Leafy lettuce (red, green, romaine)
  Broccoli
  Asparagus
  String Beans
  Spinach
  Bell Pepers (Green or Red)
  Brussels Sprouts
  Cauliflower
  Cabbage
  Celery
  Cucumber
  Carrots
  Eggplant
  Onions
  Pumpkin
  Garlic
  Tomatoes
  Zucchini

  Fruit (If acceptable on diet)
  bananas, oranges, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

  Healthy Fats

  Natural Style Peanut Butter
  Olive oil, Safflower oil
  Flaxseed oil
  Fish Oil
  Nuts (peanuts, almonds, walnuts)

  Dairy

  Eggs
  Low of Non-Fat cottage cheese, Ricotta
  Low or non-fat milk
  Low fat or non-fat yogurt

  Condiments & Spices

  Diet Soda
  Crystal light
  Fat free mayonaise
  Reduced sodium Soy Sauce
  Reduced sodium Teriyaki Sauce
  balsamic Vinegar
  Salsa, Jalepenos
  Hot peppers and Hot sauce, Cayanne pepper
  Chili powder and Chili paste
  Mrs. Dash
  Steak Sauce
  Sugar free Maple Syrup
  Mustard
  Extracts (vanilla, almond, etc)
  Low sodium beef or chicken Broth
  Plain or reduced sodium tomatoe sauce or paste

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