I am an 18-year-old male. How do I increase my muscle mass?

3 Comments

1. If you want foods that work specifically for your muscles get foods with lots of protein. Work out 3 times a week and run the other 3 days. Give yourself Saturdays off. This will allow you to gain muscle weight and lose fat. Don't be surprised if you don't actually lose weight, because muscle weighs more than fat, and you can actually gain more but look and feel stronger.

   More reps will tone your muscles and more weight will make them bigger. If you're going for that big and toned look you see on the magazines then I would suggest starting out with a lot of weight and not increasing it for awhile. Let your muscles get bigger and then by remaining at the same weight you will eventually tone them.

   Be ready to keep the swarms of ladies away form you now :o)

2. To gain weight you have to eat more calories than you burn. When adding calories, try to stay away from adding too much fat. While you can get fat from eating carbohydrates or protein, your body likes to use carbohydrates as fuel more than fat. To gain muscle, in addition to eating more you have to stimulate your muscles enough through resistance training that while they recover, they'll get bigger and stronger. To get an efficient workout you might want to join a gym if you aren't already a member.

   Guide to Gaining Weight – https://straighthealth.com/pages/guides/gainweight.html

3. Its not foods that are going to get you there. You have to do something that is going to convince your muscles that they need to grow.

   You need to lift.

   Add these mass builders into your exercise regimen.

   -Dead Lifts
   -Squats
   -Rowing
   -Pull-ups
   -Cleans

   Those'll get the mass on you.

   Then you can sculpt it with isolation exercises

   Support all that with a good diet that includes plenty of protein.

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