How to gain mass body?

Question

Hi, I'm 22 yrs male with 62 kg weight and 173 cms height. I'm doing regular workouts at morning. I'm in taking body mass supplement too. Even though I got muscle definitions, I'm finding difficult in increasing my size of my body. what can I do to get mass body? Also suggest some workouts which will help me to do like so... thanx in advance

Answer 1

Best is stay active, dance, use only stairs (no lift), walk to nearest shop, get good sleep and stay happy



Eat Yogurt, raw paneer, drink hot milk bedtime, drink lots of water, eat fruits and salads, drink green tea morning first thingand eat little salad before lunch and Dinner.



You can follow following diet and fitness tips for better results: -



Diet:

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First tip is turn vegetarian, have 5 time meals rather. Eat Yogurt/ curd for immunity and good health.

You can have seafood also.

breakfast of cereals, milk and egg only, with brown bread

lunch u can have beans on bread, dal rice, bread with baked/ boiled vegetables



have light dinner, again u can have bread and salad with gravy, pulses



avoid chicken, beef, pork, cheese, pizzas and junk food.

Avoid rice at night



learn some recipes for healthy food. You can look for alternates like fish, crab, prawns, Soya, Mushrooms etc..



Exercise:

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Divide muscles in 3 groups



Chest / Triceps:

Bench press, dumbell Flies/ Curls (lying on bench), inclined dumbell press, pecdec

overhead dumbell tricep curl, narrow grip bench press, narrow hands push ups, dips, bending triceps dumbell curl, overhead barbell tricep curl



Shoulders/ Legs:

Shoulder press with dumbells, shoulder press with barbell backside, military press, front dumbell raises, side dumbell raises, shoulder shruggs

Squats, spot running, lunges, Calve raises, dumbell squats, leg pullies



Back / Biceps:

Pull ups, Front Pullovers, back pullovers, barbell rowing, dumbell rowing, single dumbell raises,

Biceps curl with dumbell, hammer curls, biceps curls with barbell, biceps curl with bend barbell, concentration curl, reverse curls





You can combine Abs/ wrists workout each alternatively with above muscle groups, you can do wrist curls with light dumbells, barbells, reverse curls etc. For abs you can do crunches, leg raises etc.



Reps:

For 1st month make stamina and muscle strength in you. Do sets of 15-20-25 reps with light weights (reducing weights increasing reps)



You will become lean and well shaped with above workout



Now come to gain muscle size, start with moderate heavy weight now, u will do 12-10-8 reps now (increasing weight reducing reps), if require take someone help to lift heavy weights. We call it spotting.



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Answer 2

1

Answer 3

How much can you afford to eat each week? Typically you will need to eat at least 20% more calories than you currently eat, to add extra mass. So if you spend around £40 on food per week, you're going to need to up that amount to around £48 per week.



You can only add mass by creating a calorie surplus, so your body has to store food. The really hard thing to to is know exactly how much extra you need to eat. This will be trial and error on your behalf.



For the best reults for adding mass, look up calisthenics based routines, like the 50-300 challenges, ie 50 pull-up, 200 sit-ups, 300 squats, or the 300 routine, etc... using just your body weight and simple weights like medicine/kettle balls you can build a good amount of solid muscle in as little as 3 months. It does take time, but the way it works, it the harder you train the better you gain. All this assuming you take adequate rest periods too, between workouts. Ideally 2-3 days rests between routines will allow good recovery and growth, which ultimately results in progression. (instead of training over a week period, do a month instead, which means you may do 12 routines split over 4 weeks... so you will be really pushing yourself, but over a longer amount of time, which gets better results! trust me!).



see the links below for some training plans.



http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html



http://www.50pullups.com/



http://www.musclebuildingadvisor.com/300-workout-routine.html

Answer 4

Hello!



Firstly, I think you should think about fitness training so that the entire body gets exercise, To train the muscle strength is good, but suffice it 2-3 times iveckan. In addition, it would be advisable to also train your endurance (heart and lungs) in the form of brisk walking, running, swimming or tex. cycling several times iveckan (totaling at least 2 1/2 h per week). This will give you better balance in your body and you will be able to continue with your workout and FEEL GOOD. Before training is recommended not eating heavy dinner at 4 hours, a snack (eg sandwich), you can eat about 2 hours before training. Afterwards, you pretty quickly trying to get you as a banana and a glass of milk.

Answer 5

weight gainers are a good option, if you have money for that sort of thing.



a word of advice. dont work out in the morning, it's straining your organism to make it work at the highest energy levels short before you wake up. also, gaining muscle is also post-workout regeneration, which is best achieved during sleep. I would really recommend you work out in late afternoon hours or evening.



another word of advice. lifting heavier weights results in athletic strenght, increasing the number of repetitions results in increasing muscle size.



and finally. weight gainer supplementation doesnt give a very good value for money, as all the nutrients found in these supplements are present in food. all you have to do is consume at least 2,500 calories a day, in proportions of aproximately 320 grams of carbohydrates(simple or complex,doesnt really matter), 80 grams of protein and some saturated fats, but not that much. you can calculate how much yourself, a gram of carbs or proteins is 4 kcal, a gram of fat is 9 kcal.



lift lighter weights but increase the number of repetitions. i lift a fairly medium weight dumbbell with one arm for 40-50 minutes non-stop and it's really working so.

Answer 6

body takes time time to get in shape.. be patient u'll get the results soon as ur r also taking the supplements.. don't push much bcz u may end up with stretch marks, oil body daily and add banana's to ur diet, drink milk thrice a day

morning, evening and b4 going to bed



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Answer 7

Easy and quick results will be weight gain mudra.



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