How long will it take to gain muscle mass.?

I know it depends on you genes. Im very skinny and have a very high metabolism. I also heard this is the hardest bodytype to gain muscle mass. I have been working out for a while. Im taking creatine and usaully have a protien shake berfore a workout and always after, and i dont think ive been gaining very much or any muscle mass. My muscles have becom a little bit more defined but nothin big.

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  1. You’re right, building muscle is not easy, esp with a high metabolism.

    If you’re not already, start eating 3000-3500 Calories a day with at least 1g of protein per pound of body weight. If you’re not putting on weight, add 500 calories every 3-4 weeks. Spread the calories out over 5-6 meals a day

    Try for 40% carbs (green veggies, whole grains, etc), 40% protein (chicken, tuna, fish), and 20% good fats (nuts, peanut butter). Have protein with every meal. Earlier in the day have protein & carbs. Later in the day, protein & fats.

    Along with a good lifting program that uses heavy weight and low reps (like a 5×5 or 4×8), you’ll put on some solid muscle. Look for programs that go for the big compound movements like squats, deadlifts, bench press, shoulder press, & rows. Squats & deads are the best things you can do for your lower body, plus they pull in your core muscles as well.

    A post-workout shake of Gatorade & whey protein would help as well. Creatine is optional – it does help deliver the protein to the muscle and fills the muscle tissue with fluid. However, those fluid gains (not the muscle gains tho) will be lost when you stop taking it.

    Drink 8-10 glasses of water a day. 10-12 if you’re using creatine.

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