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How to gain weight and muscle?

How to gain weight and muscle? Topic: How to gain weight and muscle?
June 20, 2019 / By Cora
Question: I am 5'11'' and 155lbs. I am looking to gain about 5-10 lbs of muscle. I want to gain weight but I am worried that if I take on a higher calorie diet I will just gain more fat instead of muscle.Every time I gain moree weight is is usually in the stomach and the chest and never in my arms. This is my current workout schedule: Mon,Wed, Fri: 30 minutes weight training. 3 sets of curls, bench press, tricep extensions, and shoulder exercises. Tues, Thurs, Sat: 2-3 hours basketball Is my best option to take whey protein?
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Best Answers: How to gain weight and muscle?

Bertred Bertred | 2 days ago
Since I started to work out I was looking for a good weight loss product. I was on a diet but I felt that I needed a little "help" so I decided to try this great product and I had fantastic results. You can check their website at http://www.greathealthyes.info , they give you a free trial and you only pay 6.95$ shipping and handling.
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Bertred Originally Answered: How can I gain muscle and lose fat at the same time? I want to gain weight as an result.?
ok in order to maximize your results you have to follow a super healthy diet and this of course will make you lose weight, but to balance out and not to lose a lot of weight you will have to use weight gainers. About the diet, I suggest you follow the abs diet, (you can buy the book it is totaly worth it, just keep in mind that it is focused a little more on losing weight although also on gaining muscle) it recomends 12 groups of foods that are super good for you to both build muscle and lose fat. Here are the recomended foods: Almonds Beans Spinach, broccoli, all green veggies, Dairy non or low fat (yogurt) Instant oatmeal (natural, no sugar added) Eggs (more whites than yolks) Turkey, chicken breast, tuna Peanut butter Olive oil Whole grain bread, cereal, brown rice, wheat pasta Extra whey protein (or weight gainers in your case) Raspberries (all berries) apples, bananas, grapefruit And it also has a few rules you have to follow like eating 6 times a day and some other stuff you'll have to consider. The abs diet alone will boost your metabolism and will make it easier for you to gain muscle too. Regarding the workout program, in order to maximize muscle growth, try working 2 muscles per day on a back to back way, meaning biceps and triceps one day, chest and back the next day (back to back muscles) and let the muscles rest for a week. While you workout the muscles tissues get ripped and the muscle grows while resting, while repairing the tissues, not while working out and it takes 1 week to repair the tissues. you can find out more about this in the book Body for life, it has a lot of helful info. So if you follow the abs diet and seriously workout you are probably going to end up losing weight (gaining a lot of muscle tho) but if you don't want to lose weight, here is where you add the weight gainers, I suggest you play it by ear while you see the results after every week, you don't want to over do it and end up gaining fat weight too.

Africa Africa
It will be very hard to gain muscle if you are only lifting 2 days a week in addition to 3 days of cardio. If you want to gain muscle you need to devote 3-4 days a week to heavy lifting. You also need to focus on powerfull mass building exercises like deadlifts and squats.
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Thurston Thurston
Try to maximize your time by training each bodypart hard once a week. Once I did this I saw significant growth in my muscles. Go ahead and take whey protein to help with your muscle growth. Try this for your workouts: Monday: Bench press, flys, lying tricep extensions (skull crushers) and standing tricep extensions or tricep kickbacks. Wednesday: Shoulder press, shrugs, military press, preacher curls and concentration curls. Friday: Squats, leg extensions, leg curls, calf raises, rows and pull-ups
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Quinn Quinn
you do not have to take in an extreme amount of food to grow, just a few hundred calories more per day will work. as for your workouts, i like the advise and routine suggested to you by the other writer, the only thing i disagree with is his selection of biceps exercises. if you want to add size to your arms, you should be doing biceps standing bar curl. this is the best exercise for overall biceps mass.
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Manley Manley
keeping good posture will not only strengthen your core but will also add a small extra calorie burn because you re working slightly harder to maintain the position
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Manley Originally Answered: I want to gain some muscle weight how do i?
G'day Head up to a gym and lift some weights, aim to do 3 sets of 8 reps and no more than 3 exercises per bodypart, if you can do more the weight is to light and you may need to step it up a notch. Also try and do a full body workout. Each muscle should only need to be trained once a week. Diet is very important here, eat lots of protein based foods such as steak, eggs, tuna, peanuts etc and drink a lot of milk and water. Monday - Guns day (Bicep, Tricep and forearms) Tuesday - shoulders and traps Wednesday - legs Thursday - chest and back Friday - off Saturday - off Sunday - off Good Luck! :)

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