Bulking up?!


Question: Is there any quick way to bulk up and gain weight that does not involve the use of weight gainers or steroids. Any help would be appreciated, considering my family nickname is "twig boy."

Thanks everyone.
Answers:
Heavy weights cause more bulky muscles. Lots of reps with smaller weights cause lean muscles. You need to eat more and work out with weights that make you strain.

Other Answers:
While there are no quick ways there are effective ways.

Muscles need exercise, rest and nutrition in the right proportion in order to grow stronger.

Resistance training actually breaks down the muscle fibers and rest with the proper supply of nutrients will make the muscles grow stronger. A general rule of thumb is to give your arms one day rest, heavy leg training two days rest with abs and aerobics six days a week.

Do lots of sets of low reps (say 2-4 sets of 4-6 reps) Start at a moderate weight with 2 sets and work up to as heavy as you can manage. Be careful to keep good form and not to overtrain. You can get good advice from any gym or exercise consultant.

The reason that steroids and other supplements make your muscles grow faster is that they decrease this recovery time allowing you to train more. However the supporting structures (ligaments and tendons) don't grow as fast and are often torn from this imbalance making life miserable and training impossible.

There are also other hormonal and emotional side-effects from taking steroids including decreased sperm production. You are wise in avoiding that.

As far as nutrition, a good balanced diet is the most effective. Most North American and Western diets have plenty of protein already but too much fat and not enough fruits and vegetables. With enough protein I would focus on getting lots of fruits and vegetables because the vitamins and minerals will help all your body functions including building muscle.
Low reps, heavy weights, lots of protein, and supplements for bodybuilders. Drink protein shakes too.
If you are in your teens you can probably gain around a half to a pound a week of muscle for at least 6-12 months - so imagine what you would look like if you added 24 lbs of muscle! you will be called trunk instead of twig

to do this you need to increase your food consumption by at least 1/3 more and keep it quality and balanced foods and milk shakes and you need to hit the weights hard at least 3 times a week.

Do basic exercises - bench, squat, chins, curls, rows etc for around 1-1.5 hour each time. Work as hard as you can in that time and dont take too much rest - dont talk to others while you are working out - just work out hard - socialise after

Do as much weight as you can use for 8-12 reps, 4 -5 sets each exercise but keep your form strict - do a little stretching afterwards

to keep fit maybe walk or run 20 mins twice a week - no more as it will slow your weight gain

try to add a little weight to each workout every week - even if its just a pound - if you cant add weight try and do an extra rep

measure your waist to make sure you dont get too fat - about 1/2 inch increase for every 6 lbs increase in body weight is ok - if its more back off a little and slow down the weight gain - you are adding fat not muscle

take your pulse in the morning - if it is increasing you may be getting a bit fat so button off or you may not be getting enough rest - so make sure you are


make sure you rest a lot - get at least 9 hours sleep each night

Answers:

The consumer health information on youqa.cn is for informational purposes only and is not a substitute for medical advice or treatment for any medical conditions.
The answer content post by the user, if contains the copyright content please contact us, we will immediately remove it.
Copyright © 2007-2012 YouQA.cn -   Terms of Use -   Contact us

Health Q&A Resources