10 Ways To Gain Muscle The must-do principles for anyone looking to bulk.

[DizzyMunky]

1: FUEL UP

Start reading food labels to get a sense of how many calories you're already eating. Then add 500 to that number and start eating that many calories every day. Aim to take in about one gram of protein per pound of body weight each day.

2: LIMIT CARDIO

You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session. To lose fat while sparing muscle, you'd do even better to perform sprint intervals for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.

3: DO LESS

Do no more than 20 sets per muscle group; closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. In lieu of more volume, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds; any less, and you're not tensing your muscles long enough to shock them into growth.

4: USE FULL BODY WORKOUTS or a SPLIT ROUTINE

You'll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. There are advantages to each setup, but both are better than trying to iso- late one muscle group in a single session. Concentrate on lifts that involve lots of muscles at once, such as squats, deadlifts, presses, rows, and pull-ups.

5: STRETCH

Stretching of any kind (getting into a stretched position and holding it, or moving fluidly in and out of position), using a foam roller and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.

6: EAT REGULARLY

You should be wolfing down five to six small meals a day. As long as good-quality fuel keeps coming into your body; particularly protein and carbs; you'll have the calories to build muscle and the metabolism boost to lose fat.

7: CHANGE EVERYTHING

Every four to six weeks, you need to alter some part of your routine, whether it's the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.

8: TRAIN THE WHOLE BODY

The more muscles you involve; either in one exercise or one training session; the greater the hormone release you'll get from your training, and that stimulates muscle growth all day long. Hit- ting each muscle group with roughly the same volume (such as five sets of rows after five sets of bench presses) will ensure balanced training, allowing you to grow quickly and safely, avoiding injuries and preserving flexibility.

9: DRINK SHAKES

Surround your workout with nutrition, starting with a high protein and carbohydrate meal about an hour beforehand. Mix up a protein shake that has a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout. Afterward, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option post workout; they take too long to digest.'

10: RECOVER

The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it ASAP. Train no more than four times a week. As for your job, do whatever you can to avoid excess stress; chronic nervousness elevates cortisol, a hormone that makes your body store fat and burn muscle.

[SuperHippo]

no,
1. eat in surplus
2. lift heavy, progressive overload
3. sleep

[thebencher900lb]

no,
1. eat in surplus
2. lift heavy, progressive overload
3. sleep

this

[MitchyDee]

There is a lot that I disagree with in this post, definitely not sticky worthy IMO.

[health4life24]

1: FUEL UP

Start reading food labels to get a sense of how many calories you're already eating. Then add 500 to that number and start eating that many calories every day. Aim to take in about one gram of protein per pound of body weight each day.

The minimum protein requirement is not 1 gram per pound of body weight. And you don't have to add 500 to that number, you can eat at a 10-20 percent surplus, which means you could add less if you like though that would mean your bulk would be slower.

2: LIMIT CARDIO

You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session. To lose fat while sparing muscle, you'd do even better to perform sprint intervals for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.

3: DO LESS

Do no more than 20 sets per muscle group; closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. In lieu of more volume, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds; any less, and you're not tensing your muscles long enough to shock them into growth.

This is not true. Your workout does not have to be limited to 45 minutes, you workout until you accomplish what it is you set into the gym to accomplish.

4: USE FULL BODY WORKOUTS or a SPLIT ROUTINE

You'll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. There are advantages to each setup, but both are better than trying to iso- late one muscle group in a single session. Concentrate on lifts that involve lots of muscles at once, such as squats, deadlifts, presses, rows, and pull-ups.

5: STRETCH

Stretching of any kind (getting into a stretched position and holding it, or moving fluidly in and out of position), using a foam roller and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.

6: EAT REGULARLY

You should be wolfing down five to six small meals a day. As long as good-quality fuel keeps coming into your body; particularly protein and carbs; you'll have the calories to build muscle and the metabolism boost to lose fat.

False. You can consume however many meals per day you like as long as you are meeting your dietary requirements and are within your calorie goal. Also, you focus on carbs and protein but what about fats?

7: CHANGE EVERYTHING

Every four to six weeks, you need to alter some part of your routine, whether it's the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.

8: TRAIN THE WHOLE BODY

The more muscles you involve; either in one exercise or one training session; the greater the hormone release you'll get from your training, and that stimulates muscle growth all day long. Hit- ting each muscle group with roughly the same volume (such as five sets of rows after five sets of bench presses) will ensure balanced training, allowing you to grow quickly and safely, avoiding injuries and preserving flexibility.

9: DRINK SHAKES

Surround your workout with nutrition, starting with a high protein and carbohydrate meal about an hour beforehand. Mix up a protein shake that has a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout. Afterward, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option post workout; they take too long to digest.'

You do not have to consume protein shakes at all. Protein shakes are merely a form of processed food that can be used for convenience.

10: RECOVER

The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it ASAP. Train no more than four times a week. As for your job, do whatever you can to avoid excess stress; chronic nervousness elevates cortisol, a hormone that makes your body store fat and burn muscle.

False. You can more than four times per week and still make gains. You have to adjust your eating and your sleep and rest time to accomodate the amount of time you are training and the intensity with which you are training at.

See bold.

[DizzyMunky]

See bold.

This is for perfection, This tips from the most known bodybuilders, its not my words, its theirs

[MitchyDee]

See bold.

Great post.. I was too lazy to do all of that haha. Repped.

[Savanovic]

this thread is wrong in so many ways.
just eat and lift.... it's not rocket science.

[CrazyBlackPanda]

no,
1. eat in surplus
2. lift heavy, progressive overload
3. sleep

116 lbs

[LOL12]

A simple analogy to gain weight would be EAT BIG and LIFT HEAVY! Plus sleep 8-10 hours daily...no reason to over-complicate it

[Sohale31]

This is for perfection, This tips from the most known bodybuilders, its not my words, its theirs

Who's to say the most known bodybuilders have any clue what they're doing?

[health4life24]

This is for perfection, This tips from the most known bodybuilders, its not my words, its theirs

Perfection? What?

[Hamzzza]

the title alone had broscience written all over it

[stronktri]

strong copypasta.
inb4 sticky
inb4 repppssssss

at least you should give some credits...source links.... here you go, http://www.mensfitness.com/training/...o-gain-muscle0

[SuperHippo]

116 lbs

nothing but a number

[Brenjam]

Thread backfire, you raised some good points, and you raised some questionable points, re think it next time you make an inspirational post.

[s58]

No...

Almost every single thing you wrote on here is incorrect.

[s58]

the title alone had broscience written all over it

Lmfaooo this^

Even from the title I could tell

[s58]

1: FUEL UP

Start reading food labels to get a sense of how many calories you're already eating. Then add 500 to that number and start eating that many calories every day. Aim to take in about one gram of protein per pound of body weight each day.

You don't have to take in 1g of protein per body weight. .8 per pound would do just fine

2: LIMIT CARDIO

You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session. To lose fat while sparing muscle, you'd do even better to perform sprint intervals for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.

No... Cardio does not have to be limited at all. You can do cardio any way you want. You just have to eat more to make up for the calories you burned from doing cardio.

3: DO LESS

Do no more than 20 sets per muscle group; closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. In lieu of more volume, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds; any less, and you're not tensing your muscles long enough to shock them into growth.

Your reps can range anywhere from 1-25 for growth. All rep ranges should be used to maximize growth. And your workouts can last as long as you need them to be. Mine sometimes go up to 1 hour and 30 minutes. Your sets can last however long they need to be

4: USE FULL BODY WORKOUTS or a SPLIT ROUTINE

You'll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. There are advantages to each setup, but both are better than trying to iso- late one muscle group in a single session. Concentrate on lifts that involve lots of muscles at once, such as squats, deadlifts, presses, rows, and pull-ups.

This ones okay

5: STRETCH

Stretching of any kind (getting into a stretched position and holding it, or moving fluidly in and out of position), using a foam roller and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.

Nothing wrong here

6: EAT REGULARLY

You should be wolfing down five to six small meals a day. As long as good-quality fuel keeps coming into your body; particularly protein and carbs; you'll have the calories to build muscle and the metabolism boost to lose fat.

You can eat however many meals you want as long as you hit your macros for the day. How many meals you have in a day don't really affect your metabolism at all. I only eat 2 meals a day and eat about 3.5k cal a day

7: CHANGE EVERYTHING

Every four to six weeks, you need to alter some part of your routine, whether it's the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.

Nothing ever needs to be changed as long as you are progressing. Especially not every 4-6 weeks. More like 4-6 months or even longer

8: TRAIN THE WHOLE BODY

The more muscles you involve; either in one exercise or one training session; the greater the hormone release you'll get from your training, and that stimulates muscle growth all day long. Hit- ting each muscle group with roughly the same volume (such as five sets of rows after five sets of bench presses) will ensure balanced training, allowing you to grow quickly and safely, avoiding injuries and preserving flexibility.

You shouldn't be training your whole body because of hormonal release but rather because whole body workouts and high frequency are better overall. And the hormonal release probably does not even have a significant effect on building muscle. Could be bro science. Idk

9: DRINK SHAKES

Surround your workout with nutrition, starting with a high protein and carbohydrate meal about an hour beforehand. Mix up a protein shake that has a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout. Afterward, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option post workout; they take too long to digest.'

No one needs to drink shakes and it does not matter when you drink them either. Protein shakes are just supplements to assist in your protein needs. You don't need them if you are getting enough protein from your diet alone.

10: RECOVER

The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it ASAP. Train no more than four times a week. As for your job, do whatever you can to avoid excess stress; chronic nervousness elevates cortisol, a hormone that makes your body store fat and burn muscle.

You can train as often as you like depending on the routine and how well you are recovering

Fixed in bold

[DizzyMunky]

Fixed in bold

hei, I'm sorry i didn't post any source, i should have but i didnt think of that at this point, all i was thinking of was just to give some advice to some teens. all i wanna do is help, so sorry if you felt this kind of offensive or rude... I will do better next time

[s58]

hei, I'm sorry i didn't post any source, i should have but i didnt think of that at this point, all i was thinking of was just to give some advice to some teens. all i wanna do is help, so sorry if you felt this kind of offensive or rude... I will do better next time

No need for sources as you won't find any legit ones stating what you said was correct.

Didn't find it rude or offensive. Just corrected what needed to be corrected

[gud1]

negged...... strong wrong information + copy pasting without credits