The Best Way To Gain Mass?

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Iwish4fitness

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I've been weight training for over 7 months, and I felt like i got somewhere, but then months ago i lost confidence in my exercises. My form is skinny. I want to gain mass because i want to be something and not just be a "stick" =/. I would like to know if anyone has any advice for the best way to gain mass, ffull body exercises, or anything that could help :(. Thanks a milLion
 
Iwish4fitness said:
I've been weight training for over 7 months, and I felt like i got somewhere, but then months ago i lost confidence in my exercises. My form is skinny. I want to gain mass because i want to be something and not just be a "stick" =/. I would like to know if anyone has any advice for the best way to gain mass, ffull body exercises, or anything that could help :(. Thanks a milLion
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You have to eat alot. Follow your weight every week, if you're not gaining, you're not eating enough! Stuff like nuts are awsome and have alot of calories, and they are healthy too!

Search the forum for "full body workout" and read the technique articles sticky. Practice first with low weight. If you have a trainer near you who knows what he is talking about (know that alot of trainers are not god) then see him and ask him to help you with form etc.
 
and if your metabolism is really really fast and you cant gain, you can always make a blender bomb

PB's bomb:
3 cups milk
2 banannas
4tbs natural peanutbutter
2tbs flax seed oil(probably wont even taste it)
1 scoop whey protein(optional)

that has over 1000 calories and its healthy
chug chug chug chug
 
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acceptable? yes

optimal? no

you should eat whole grains, starchy carbs, fruits, veggies, lenguims
white bread and white rice is almost empty calories
whole grain bread and brown rice will do you MUCH better
 
Proteinboy said:
and if your metabolism is really really fast and you cant gain, you can always make a blender bomb

PB's bomb:
3 cups milk
2 banannas
4tbs peanutbutter
2tbs flax seed oil(probably wont even taste it)
1 scoop whey protein(optional)

that has over 1000 calories and its healthy
chug chug chug chug
Click to expand...

This is really interesting and im defiantly going to give it a try, but isnt eating 4 tbs of peanut butter extremly fattening?
 
peanut butter has alot of protein and fats, but good fats. There's alot of cals which is what you need. Remember, fat is NOT the enemy, bad fats are the enemy.

Natrual PB is a bit better than the regular stuff, but more expencive. Both are still good though.
 
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Hey Iwish4fitness,

I'm in the same boat as you, perhaps a bit worse. I dropped 20 lbs in the summer and weighed about 117lb at 5ft 9 in. I really want to put on some pounds but I want to make sure most of the weight is from lean muscle. My diet emphasizes protein and carbs and gives fat a back seat. In other words, I eat:

12 servings of grains a day (mostly whole wheat),

5 dairy (Buy as much fat free yogurt, milk and cheese as you can) and

5 servings of meats and alternatives (Pick some low fat, high protein alternatives like fish and soy nuts)

Also, never forget your vegetables. They contain essential nutrients for muscle repair and strength.

I weight train 3x a week and do some light aerobics on the off days. Mostly in the form of 2.4 km runs

Hope this helps you!,

Safeboy43
 
why would you give fat a back seat? Fats are very important! You need good fats, for all the processes in the body. It's also a good source of energy.
 
fat, especially saturated fat, aids in anabolism. anabolism means you're building muscle (vs. catabolism, where muscle is being broken down).

if you're not getting 25% of your calories from fat, you're not eating healthy. I push more for 30% fat intake, and try not to exceed 35% (helpful when leaning out and cutting carbs)
 
I gave fat more of a back seat for the simple reason that I had to consume such a large amount of food to gain back 20+ lbs. In order for the weight to come back mostly as muscle, I was hoping that would help it some. However, you are right. Fat IS an essential part of a diet. I would never try and cut it out completely. :)

Thanks again,
SB43
 
so you cut fat because you had to consume such a large amount of food. That makes no sence. If you want to build muscle, you need lots of good fats. And if you are trying to gain weight, fat is the nutritient which has most cals per gram! I don't get your logic at all..
 
Hmmm, I was told to emphasize protein and carbs by my trainer at the gym. Agreed the fat has the most calories per gram but to build muscle is protein not the most important nutrient? (For the simple reason of the weight coming on as muscle and not flab)
 
yeah, protein is important, but why consume so much carbs that you have to drop your fat intake? I agree that you shouldn't do a low carb diet while bulking, but you can keep carbs fairly high with a high fat intake. Also, there's no need to consume more protein than your body can use. Excess protein will be converted to energy. So eat as much protein as your body can use for muscle building, you can't force feed your body proteins and expect it to build more muscle, the body will reach it's limit, and then there is no need to consume more protein, since it will be used as energy. (fat and carbs are better energy sources than protein)
 
Exactly what I mean. I don't consume so many carbs that I have to drop the fats. It's actually the recommended amount according to the Canada Food Guide, just multiplied to my recommended amount of calories. I just picked some lower fat alternatives because of the large amount of food I had to consume (Skim Milk, Cottage Cheese etc.)
 
what is your ratio then? You have to consume so much food, so you pick low fat alternatives. Do you feel that since you eat so much you get enough fat anyways? That's not good logic, since you should focus on % of total cals being fat. like suggested before 30% of total cals being fat. So if you are eating, lets say a 3500cal diet with 30% fat. If you increase that to a 4500calorie diet, you can't just increase carbs and protein, you will also have to increase fat to keep the 30% fat.

But if you post what percentage of your total cal intake that comes from protein, carbs and fat, then we can quickly clear this up.
 
what do you think are the best full body exercises to aid in gaining mass, also how do you know how many reps and sets to do, and how to adjust weight accordingly? I seem to have trouble when i go to the gym and lose myself in confusion .
 
Best would be squats an deadlifts. Then you'll need bench, bent over row, pullup, military press...

generally hypertrophy rep range is 8-12
but it isn't restricted to that.

for instance, NROL hypertrohpy program had you doing some 10 rep some 5 rep and some 15 rep.

I suggest you look at "The New Rules of Lifting" by Lou Schuler, and Alwyn Cosgrove.
 
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