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lunatik
01-26-2006, 06:25 PM
hi i need help in gaining muscle mass quick, because i want to join a sports team in my school. Um, lets see im 17 years old and weight about 120lbs and im 5'7". I think thats all the information you need. And im hoping to gain about 20-30 pounds within 3 months, is there a solution? thanks

mikeswift
01-26-2006, 06:45 PM
20lbs is possible if you are new to lifting but 20 - 30lbs. in three months is a lofty goal. I think you can do it though if you are disciplined. What sport do you want to play? do you workout now? if so post your routine. The most anabolic thing you can put into your body right now at 17 years old is FOOD and lots of it. You need to eat EAT and eat... get yourself a basic exercise program and stick to the heavy barbell powerlifting movements and you will grow like a weed. Don't get suckered into trying any fancy supplements as it's a waste of money. Protein and glutamine and a good multivitamin are all you need right now. Good luck bro and keep us posted on your progress.

lunatik
01-26-2006, 08:43 PM
i wanna play basketball and maybe football, well here is my routine, eat breakfast at 7:30 am then eat lunch at about 10:30am then go home and eat a little snack like pb&j at around 4:30pm then dinner at 7pm then exercise at 8pm till 9pm then i take whey protein extreme (i didnt gain any weight at all but i my arm did get a lil bigger and it got toned)

i do 4 sets of 20 lifting a 15lb dumbell
then 3 sets of 20 pushups
then 4 sets of 40 sit ups (last two sets i add a 10lb)
then i do 3 sets or crouchs wit 10lb dumbbells in each hand
then i do 3 sets of 20 lifting a 15lb dumbell doing over the head tricep press

the things i eat are things from school, for breakfast i eat like eggs, bacon, hash browns and cereal

and for lunch i eat like, spagetti, pizza, chicken burger or nuggets and fries

for dinner i have to eat rice, with like spare ribs, or beef with vegetables

maybe this routine is bad, can anyone help me think of a better one that will suit my schedule? thanks everyone

::EDIT::
oh yeah i workout at home i only have 2 10lb and 1 15lb dumbbell :crap:

PJT
01-27-2006, 12:23 AM
Well hopefully you will stick around and do some reading. There's plenty of posts about diet and exercise here you can learn from. You're going to have to eat a lot more than you are to put on the size that you want. 3 meals a day won't cut it, i'd aim for 6 at least. Does your high school have a gym, maybe you could work out there? It's kind of hard to get a lot done w/ 3 db's of 10 & 15 lbs.

BiggerStronger
01-27-2006, 02:40 AM
Little bro, you're going to need to work out with weights and eat a lot more food to gain even 5 or 10lbs within 2-3 months. No disrespect to you, but honestly you don't have a clue about what's required to gain weight. Which is fine, because at your age I didn't have a clue either. Take some time and Read, read, read.

Basically you need to eat a ton of food, and train with great inten-sity to gain that much weight. Most of all though it takes time.

lunatik
01-27-2006, 04:03 AM
all of you are right :/ maybe i should wait till i hit college? because i will have plenty of time and there will be a gym avaible... well i guess ill start reading thanks for the tips guys now its my move

angelblue
01-27-2006, 06:01 AM
You can still work on it now, but like they said you won't gain weight right away, but if you continue to work for the muscle gain you will have gained some before college.

Good Luck!!!

mikeswift
01-27-2006, 11:21 AM
is there any chance you can or get your parents to buy you a set of weights or a local gym membership? even a YMCA? anything would be better than nothing. A few things I used to do when I was broke and needed a workout:

I'd go to the playground in the neighborhood early in the morning and I would do pull ups on the monkey bars, I would also climp up on the jungle gym and do dips.
You can also do dips by putting together 2 chairs in your kitchen or dining room granted they need to be strong chairs that won't tip over but you should be able to find some that will support your weight in your house.

You can also do things like one legged squats and lunges with your dumbells. You'll be doing lots of reps but it'll help you build a great foundation.

Good luck and keep askiing questions!

mikeswift
01-27-2006, 11:29 AM
you should also start doing as many pushups as you can and work your way up to doing them with your feet up on a chair or on your bed...

kdog
01-27-2006, 12:36 PM
[QUOTE=mikeswift]you should also start doing as many pushups as you can QUOTE]

Start with like 200 a day and move up. You'll need to work in sets at first (8 sets of 25), but eventaully you'll be firing of like 3 sets of 75. As others have said, this will build a foundation you can use for years. Good luck dude!

lunatik
01-27-2006, 12:47 PM
[QUOTE=mikeswift]you should also start doing as many pushups as you can QUOTE]

Start with like 200 a day and move up. You'll need to work in sets at first (8 sets of 25), but eventaully you'll be firing of like 3 sets of 75. As others have said, this will build a foundation you can use for years. Good luck dude!

omg are you serious my arms will feel like nothing after im done i can barely do 100 i dont think i can do 200 a day ahah mang wow and mikeswift thanks for the suggestions i will try them out so is it better to workout in the mornings or at night?

vertigorocks
01-27-2006, 02:34 PM
[QUOTE=kdog]

omg are you serious my arms will feel like nothing after im done i can barely do 100 i dont think i can do 200 a day ahah mang wow and mikeswift thanks for the suggestions i will try them out so is it better to workout in the mornings or at night?


hey there bud, 200 may seem like alot but if you cant do them all at once spread them out during the day. Try doing 100 (4 sets of 25) in the morning before you go to school and when you get home from school do another 100 (4 sets of 25). Rest about 1-2 minutes between each set of 25. If thats too hard then split it into 3 different times during the day. In my opinion working out later in the day is better, but remember thats for my body. I feel stronger and have more energy later in that since ive gotten in 4 or 5 meals in before my workout so im carb loaded. Go into the thread titled Muscle Chemistry Discussion and look at Big A's post on the Growth principles for beginners. Then go into the Healthy Recipes Forum and look at some post in there and you will find some great foods and ideas for meals. Good Luck bro, stick with it and you WILL be happy. Ive been working out since i was 17 (150lbs) and now im 21 and weigh 225. You'll get there, but remember it takes times and dedication. Keep on working. :thumbsup:

modizzle
01-27-2006, 03:28 PM
Amen to those who contributed to this thread, those are words of wise and expert people who know about weight training and Nutrition aspect of it...I would definitely take it serious about it,....to change ones body composition takes time and results in the near future is evident...Just do what you with what you have, but push yourself, eat right, rest plenty, water, multi-vitamins, proteins...Those are you basic required...Hangin in there bro...it will come only if you want it to,....Good luck

angelblue
01-27-2006, 06:00 PM
Lunatik, 200 is a lot...just ajust sets and reps accordingly...maybe even do 3-4 sets to failure a few times a day. Morning or night is really based on you. If I could I would prefer morning, b/c it wakes me up, I'm refreshed, and I feel better the rest of the day. But everyone has a different schedule, so whatever works best for you is what you should do. Good luck!!!!!

Glen Whitestone
01-27-2006, 08:21 PM
Yeah, I know you read magazines that tell you to do a lot of sets and shit but I would do really heavy 2 sets max and fail at 6 reps. one week. The next week I would do 3-4 sets 8-12 reps to get a good pump. Then repeat the process. You already know you have to take in more protein. Try having a shake with every meal. That should help out a lot.

mikeswift
01-27-2006, 08:26 PM
Yeah, I know you read magazines that tell you to do a lot of sets and shit but I would do really heavy 2 sets max and fail at 6 reps. one week. The next week I would do 3-4 sets 8-12 reps to get a good pump. Then repeat the process. You already know you have to take in more protein. Try having a shake with every meal. That should help out a lot.

great advice as well but keep in mind the heaviest weight he has access to at the moment is a 15lb dumbell...

angelblue
01-27-2006, 08:55 PM
I have a question off topic... am I right that protein shakes have improved immensely? When my father was into it he said those shakes add fat. I told him the new ones are much better, because I heard some don't have fat at all. I've never had the need for protein shakes so I never did my research.

Thank you!!!

Glen Whitestone
01-28-2006, 11:55 AM
The protein shakes are usually a lactose base. They can have fat, glucose and other products that can lead to some fat gain. This is not all true. Never products on the market can be relatively "lean". You can't judge fat gain off of fat content in the shake either, as well as carb content. Many of them are added for specific reason suck as fast absorbing carbs to feed depleted glycogen levels in the muscle. The answer I think you are looking for is to be selective. You should look up or start a thread on shakes. You can find many products for different suited purposes-such as whey-this is great for pre-post workout. It digests rapidly to spike the bodies own insulin levels after a workout-translation leads to greater muscle gain, fat burn off. They are also good first thing in the am to take the body out of a catabolic state. Before bed I would aim for a casesin shake that would burn off slowly to provide your body with fuel while you sleep so your body will not seek nutrients off of your muscles.

lunatik
02-07-2006, 12:54 AM
hey guys im back i have been doing what you guys told me to do increase my reps and sets but there is one problem i feel like im not eatting enough because of my scedule so i was wondering is there anything i can take? or like any bars of something i shold eat as a meal replacement. and will this help in my muscle growth i really want to gain at least enough mass to look like i can full up a medium shirt :P high goals huh lol

modizzle
02-07-2006, 01:32 AM
Bro don't expect results overnite, eat as often as possible, meal that's clean and has high caloric values,....this can be meat loaded sandwiches, Potatos, Yams, beans, Fish, chicke, beef, pastas, you will need the energy also, if you can pack lunches with you great, try sandwiches, meatball sandwich, turkey, tuna sandwiches, snack them, Milk definitely 1-2% will increase caloric values,....be creative with food sometimes, mix it up,...you will get the idea in the long run...also include healthy fats like flaxseed, fish oil, hemp, olive oil, but doesn't mean chuggin the oil (lol)....to gain mass, try using heavier weights that you feel comfortable with and can do about 6-8 reps and about 2-3 exercises for a max of 6-7 sets....but i recommend to start slow and get used to your body language and go on from there...any other inputs can be added by the rest of the gang.... Good luck bro... :thumbsup:

vertigorocks
02-07-2006, 01:34 AM
When i am in between classes for like 5 hours with no break in between i make sure to eat 3 detour bars and three nutragrain bars. Detour for the protein and the nutragrain for the carbs. I have one in between each class which is every hour and 15 minutes. Also every day i bring a turkey/swiss whole wheat hero with me to classes. It can start to get pricey though, I would only recommend bars like those when you can't get a real meal or a shake in. Youre going to need to take in something of quality every 2 1/2 to 3 hours bro. Its hard sometimes but its nessecary.

BiggerStronger
02-07-2006, 02:29 AM
If you can get some protein powder or protein bars. They're a good way to get some protein and calories on the go. Try to bring extra food to school. Like a couple extra sandwiches, some milk, snacks, anything...just try to eat something every 2-3 hours or so.

mikeswift
02-07-2006, 12:28 PM
get yourself a hand shaker and put a couple of scoops of dry protein powder in it and keep it in your bag, when you get the chance and need a meal fill it with cold water and shake it up - instant shake. Meal replacement bars are OK as well, get yourself something good like the MetRx 100 bars that taste good and are loaded with protein and calories. They taste good enough to look forward to eating them which is important.

mikeswift
02-07-2006, 12:30 PM
somoene should move this Thread out of the Lab Conversions section if they can... although these are all good responses I'm sure there are other newbz that could benefit from these replies

PJT
02-07-2006, 01:15 PM
i really want to gain at least enough mass to look like i can full up a medium shirt :P high goals huh lol

Like Modizzle said, results don't just come overnight. Keep working at it and be consistent. You will see great results over time. As for filling up the medium shirt lol, I'm sure many of us were there at some point. I had that exact goal when I was your age. Keep setting reasonable goals for yourself like that. Then when you reach it, set another one. IMO it's better to set smaller short terms goals than a big long term goal, keeps you a little more motivated. Good luck!

mikeswift
02-07-2006, 03:22 PM
have you been doing your pushups bro? I want to hear that you're up to at least 100 a day!

watch the movie Vision Quest, he does pushups while waiting for the elevator every chance he gets... that silly Mathew Modine

lunatik
02-07-2006, 07:19 PM
yea i do about 60 in the morning and then about 80 at night haha i know thats not enough but maybe ill make it 80 in mornings, thanks everyone for the suggestion i think im gonna buy some turkey and make a few sandwiches :D lets see i heard eatting rice isnt good cause it burns up calories?

EDIT::

oh and when i weight my self at night im like 125lbs and then i weight myself in the morning im 120lb O_O what the freak?! and its with only my boxers on so what happen to my weight? it faded away!? thats weird or is my scale stupid?

Glen Whitestone
02-07-2006, 11:38 PM
You should always go by you weight in the morning. It is normal to get different readings at night, I dunno about 5lbs. The body burns off some calories during sleep, you excreate water through breathing and probobly going to the bathroom in the morning and or during the night. The body can also go into a catabolic state during sleep. I would suggest a post bedtime meal such as a cup of non-fat cottage cheese-maybe toss in some fruit so it goes down easier. Or reseach a protein source that is not quickly absorbed like whey.

mikeswift
02-08-2006, 10:08 AM
yeah you should be drinking a protein shake before going to bed or eating something to help gete you through the night without burning too many calories. at your age your metabolism is probably in overdrive so you need to be eating all the time and especially before going to bed. Some bro's even go as far as to set an alarm at 3 or 4am and get up drink a protein shake and go back to bed... keep it up bro, it will all pay off and before you know it you will weight 150lbs and be looking to weigh 185lb and then 200lbs etc.

lunatik
02-08-2006, 06:43 PM
oohhh thx for the heads up :D

hey guys, ever heard of NxCare MASS CYCLE? should i get those to help me out in training? i might as my buddy if he can lend me his 20lbs and 25lbs.

or i dont need NxCare its just a waste or money?

EDIT:::
these are in the package
NITRO T3- MAXIMIZE NATURAL TESTOSTERONE
ANAVOL- XTREME MUSCLE CELL VOLUMIZER
AMINOVOL- PROTEIN SYNTHESIS STIMULATOR

mikeswift
02-08-2006, 06:51 PM
oohhh thx for the heads up :D

hey guys, ever heard of NxCare MASS CYCLE? should i get those to help me out in training? i might as my buddy if he can lend me his 20lbs and 25lbs.

or i dont need NxCare its just a waste or money?

EDIT:::
these are in the package
NITRO T3- MAXIMIZE NATURAL TESTOSTERONE
ANAVOL- XTREME MUSCLE CELL VOLUMIZER
AMINOVOL- PROTEIN SYNTHESIS STIMULATOR

It's a waste of money for you bro, get yourself a good protein shake and some glutamine, those things are all marketing bells and whistles to make them sound great but in the end at your age the most anabolic thing you can put into your body is food. All you need is food, weights and sleep. Keep training and keep asking questions bro

lunatik
02-08-2006, 07:09 PM
what about PacificHealth Laboratories Endurox® R4®?

Serving Size 2 scoop(s)
Servings Per Container 14
Amount Per Serving % DV
Calories 270.00 2%
Calories from Fat 10.00 3%
Total Fat 1.00 g 17%
Saturated Fat 0.00 g 0%
Cholesterol 10.00 mg
Total Carbohydrate 52.00 g
Dietary Fiber 0.00 g
Sugars 40.00 g
Protein 13.00 g
Vitamin C 470.00 mg 783%
Vitamin E 400.00 IU 1333%
Calcium 100.00 mg 10%
Magnesium 240.00 mg 60%
Sodium 210.00 mg 9%
Potassium 120.00 mg 3%
L-Glutamine 420.00 mg **

i heard protein helps rebuild muscles and increase muscle size and calories just adds fat, but wat do carbs do?

mikeswift
02-08-2006, 08:19 PM
Carbs replace the energry stores that you burn in the muscle while working out, muscle glycogen. Endurox is something you would only use post workout, I use it but I'm not the typical bodybuilder and when my run training is high I'm running upwards of 60 miles a week. Unless you're going to be doing lots and lots of cardio you don't need Endurox. You should be looking for a protein shake that is going to give you 30 - 50 grams of protein per serving.

modizzle
02-08-2006, 09:35 PM
well put mike, you can try and come with all the market hype, but the best source of supplements you can is FOOD FOOD and then your protein powder, your glutamine, and such...but most important Eat FOOD that should be your number one Priority,...When you see those kind of hypes online or anything automatically think FOOD, eat good food in site....read what types of foods i wrote in my earlier post.....Good Luck!! btw in your Case, eat heavy meals, instead of small portions, that drives your metabolism way high....fill yourself up...try it, it works for me to gain weight...but eat clean at the same time

lunatik
02-09-2006, 07:10 PM
thanks everyone maybe ill be back in 2 weeks and tell you guys my progress :D

mikeswift
02-09-2006, 11:37 PM
we hope you keep coming back bro, read everything you find on this and other sites and LEARN and GROW. Good luck little bro.

lunatik
02-28-2006, 01:48 PM
hey guys im back and i think my arms got biggger!? the parts that use to have nothing is fulled, it feels like fat or something its just soft but yea its working :D thanks everyone! oh i got a question, do you guys stretch after you guys finish pumping iron? Because i read some where it is good to stretch right after your workout to like uncontract the muscles or something and let the muscles repair and rebuild so yea do you guys stretch and how long should i wait to stretch, also if you guys know any good stretching techniques i will like to know :D thanks again everyone!

=====EDIT=====
almost ready for the beach lol!

PJT
02-28-2006, 01:57 PM
hey guys im back and i think my arms got biggger!? the parts that use to have nothing is fulled, it feels like fat or something its just soft but yea its working :D thanks everyone! oh i got a question, do you guys stretch after you guys finish pumping iron? Because i read some where it is good to stretch right after your workout to like uncontract the muscles or something and let the muscles repair and rebuild so yea do you guys stretch and how long should i wait to stretch, also if you guys know any good stretching techniques i will like to know :D thanks again everyone!

=====EDIT=====
almost ready for the beach lol!

Yes, stretch right after lifting! I stretch between sets too.

modizzle
02-28-2006, 02:24 PM
Stretching is very important part of your muscle growth....stretch them after you warm up and then again at the end of your workout too...

mikeswift
02-28-2006, 02:52 PM
Yes, stretch right after lifting! I stretch between sets too.

Ditto!

adrenaline
02-28-2006, 07:25 PM
if you want help with weight do what there saying eat every two to three hours work on your legs there is where youll gain weight in the big muscle groups.

lunatik
02-28-2006, 08:38 PM
if you want help with weight do what there saying eat every two to three hours work on your legs there is where youll gain weight in the big muscle groups.

you serious? wait its logical, i guess, you got to work ong the leg so the leg can support more weight is going to build up on your upper body :D thats what you mean right?

mikeswift
03-01-2006, 11:40 AM
partly but working legs will increase your overall weight and doing squats and deadlifts will help raise your testosterone levels and help you grow. Nothing taxes the Central Nervous System like heavy squats do and you'll grow like a weed with them

lunatik
03-02-2006, 07:34 PM
wait wait wait dont you get shorter also?