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I need to build muscle and gain weight. What can I do?

I need to build muscle and gain weight. What can I do? Topic: I need to build muscle and gain weight. What can I do?
June 18, 2019 / By Daven
Question: I'm 5'8" and weigh 140 pounds. I play basketball all the time and I'm in very good shape, but I'm just too small. I need to get bigger and gain more weight and muscle if I want to compete better when I start playing college ball. My parents are both small and I don't think I'll gain any more height. Basically, I need to change from a "runner's body type" to more of a "football body type"? I will do anything lifting-wise and diet-wise, I just don't know what else I can do?
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Best Answers: I need to build muscle and gain weight. What can I do?

Ballinamore Ballinamore | 6 days ago
Gaining muscle takes the same amount of focus and preparation as losing weight. Some important facts about gaining muscle: •You can't necessarily gain muscle without gaining some fat as well. •There are no magic foods, powders or pills that will allow you to gain muscle and lose fat at the same time. Some people can do this naturally (again, the genes), but most will gain some fat along with the muscle •Your body is very different from a bodybuilder--trying to gain mass to look like them is not the best idea. They have different muscle fibers than you and some may even be getting a little help from illegal substances. •If you're a teenager, you'll have a hard time changing your body dramatically. It's changing constantly and it will change even more as the years pass. •Gaining weight requires eating more and lifting more Gaining muscle requires that you eat more calories than you burn. For those with high metabolisms, that may seem impossible, but if you try a few of these tricks, you'll find that adding calories to your day is easier than you think: •Choose calorie-rich foods like granola, bagels, biscuits, avocados, olives, corn, meat, nuts, peanut butter, milk, yogurt and cheese. •Add extra calories to your meals by using milk instead of water for soups, sauces and hot cereals. •Sprinkle powdered milk into casseroles. •Add calorie-rich foods (like avocado, cheese and dressing) to sandwiches and salads •Mix beans, meat or cheese into pasta or side dishes •Snack on yogurt, shakes, crackers and dip •Keep a food diary for a week or so to get an idea of what you're eating and where you can add more calories The trick is to add calories without adding too much saturated fat. You can also consider downing smoothies or meal replacement shakes in between meals. Lift, Lift, Lift Once you get your calories under control, you need to start lifting weights. This will help you gain more muscle and help minimize the amount of fat you gain (although you should expect to gain some fat as well). Folks trying to gain muscle should: •Lift heavy. This means lifting enough weight that you can only complete about 6-8 repetitions of each exercise. The last few reps should be difficult--the last one should be really hard, but not impossible. •Have longer recovery periods between sets •Have more recovery days between workouts •Use spotters to avoid injury •Continue with cardio, but keep it at maintenance level--around 2-3 days of cardio a week to keep your heart in shape •Start with a full body program 2-3 nonconsecutive days a week, if you're a beginner. Allow your body a few weeks to get used to lifting weights before you tackle more intense routines.
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Ballinamore Originally Answered: I need to build muscle and gain weight. What can I do?
Gaining muscle takes the same amount of focus and preparation as losing weight. Some important facts about gaining muscle: •You can't necessarily gain muscle without gaining some fat as well. •There are no magic foods, powders or pills that will allow you to gain muscle and lose fat at the same time. Some people can do this naturally (again, the genes), but most will gain some fat along with the muscle •Your body is very different from a bodybuilder--trying to gain mass to look like them is not the best idea. They have different muscle fibers than you and some may even be getting a little help from illegal substances. •If you're a teenager, you'll have a hard time changing your body dramatically. It's changing constantly and it will change even more as the years pass. •Gaining weight requires eating more and lifting more Gaining muscle requires that you eat more calories than you burn. For those with high metabolisms, that may seem impossible, but if you try a few of these tricks, you'll find that adding calories to your day is easier than you think: •Choose calorie-rich foods like granola, bagels, biscuits, avocados, olives, corn, meat, nuts, peanut butter, milk, yogurt and cheese. •Add extra calories to your meals by using milk instead of water for soups, sauces and hot cereals. •Sprinkle powdered milk into casseroles. •Add calorie-rich foods (like avocado, cheese and dressing) to sandwiches and salads •Mix beans, meat or cheese into pasta or side dishes •Snack on yogurt, shakes, crackers and dip •Keep a food diary for a week or so to get an idea of what you're eating and where you can add more calories The trick is to add calories without adding too much saturated fat. You can also consider downing smoothies or meal replacement shakes in between meals. Lift, Lift, Lift Once you get your calories under control, you need to start lifting weights. This will help you gain more muscle and help minimize the amount of fat you gain (although you should expect to gain some fat as well). Folks trying to gain muscle should: •Lift heavy. This means lifting enough weight that you can only complete about 6-8 repetitions of each exercise. The last few reps should be difficult--the last one should be really hard, but not impossible. •Have longer recovery periods between sets •Have more recovery days between workouts •Use spotters to avoid injury •Continue with cardio, but keep it at maintenance level--around 2-3 days of cardio a week to keep your heart in shape •Start with a full body program 2-3 nonconsecutive days a week, if you're a beginner. Allow your body a few weeks to get used to lifting weights before you tackle more intense routines.

Wynne Wynne
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Shawnda Shawnda
This Site Might Help You. RE: I need to build muscle and gain weight. What can I do? I'm 5'8" and weigh 140 pounds. I play basketball all the time and I'm in very good shape, but I'm just too small. I need to get bigger and gain more weight and muscle if I want to compete better when I start playing college ball. My parents are both small and I don't think...
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Pansy Pansy
You don't want to lose that much weight that fast. When most women lose a lot of weight quickly it leaves them with another problem: sagging skin. And I'm talking severe sagging skin, it basically hangs off you. I don't know about you but I'd rather be overweight than deal with that. Most of those women get surgery to fix it (as you cannot lose it any other way). If you want to look good for your cousin's party just concentrate on losing small amounts of weight healthily. Keep a food journal track how many calories you are getting a day, watch your portions, exercise, but always make sure you're getting a healthy amount of calories each day (between 1,500 and 2,000). You may not lose 50 pounds but at least you'll be on your way to losing weight if that is what you want to do. Go to : https://tr.im/fatburningsecrets
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Maree Maree
I changed from being the enquirer in the gym asking all the big bulky guys questions to being the enquired (everyone wants to know how to do it). I achieved a quarter of my dream so far of being selected for The Muscle Maximizer one day. I was selected for the provincial under 18 Rugby team. I got the nod ahead of some of the other candidates at inside centre because of my immense strength and power (something that I never would have achieved without your help). I am currently in my summer holiday and have some spare time and decided to follow your five day plan for the next 8 weeks as I was tremendously excited about the potential effects that it could do if the three day routine could do so much. I am only 18 pounds away from my goal and wish to increase my biceps to 45 cm (17.75 inches) and my chest to 112 cm (44 inches). With your program I know that this is possible. Thanks again for changing my life and completely transforming my body. Go to : https://biturl.im/bigger-tronger-muscles
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Maree Originally Answered: What should I eat to build muscle/gain weight?
The people above are right at a certain level. Its not as black and white as saying eat a lot to gain muscle, or eat over your calorie maintanance level to encourage muscle growth. and the foods that were listed aren't going to help you unless you eat them at the right time. So There's an A$$LoaD of information on gaining muscle mass, but imma try to sum it up here. Depending on your body type you will definetely need to watch what you eat. You might be a mesomorph, but more likely cause of your weight, you're an ectomorph. A "HardGainer" So what YOU have to focus on is working out intensely on the muscle groups you choose for about an hour. no more, no less. DO NOT DO CARDIO, common sense, if your skinny, there's no point in trying to lose even more mass.. Eat a lot. But eat healthy foods. Chicken, fish, red meats, nuts, vegetables, oats, grains. Mostly Carbs, then protein, and lastly fats. something like this 50/35/15 carbs/protein/fats. you Must eat 6 times a day, with each meal seperated by around 3 hours each. give or take 20-30 minutes. Now this is just general, you can always add more carbs or protein depending on how your body reacts to it. but you never want to miss out on carbs since they help fuel protein to get to your aching muscles to get them bigger. Make SURE you work out to the point of soreness. without at least the tiniest pain, your not gaining ANY muscle mass, all you're doing is working the muscle out... not the same as gaining. Your reps should be between 6-10 reps. Any more, you need to increase weight, any less and you need to take off some weights. Drinking. Have a protein shake immediately after your workout (IF YOU CHOOSE) if not, you can always just eat good quality protein. chicken, fish. etc. Also along with that, eat a simple carb. something like a fruit, banana, would be the best choice post-workout. dont expect too much gains so quickly. it takes time, patience and dedication. but if you do it right your hard work WILL pay off

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