How to gain muscle?

[sistermol]

Originally Posted by MJ_Expert

Umm, I wouldn't be too sure if that's a good idea. I'm not sure about other high schools but at ours its usually hot in the wrestling room and most people lose weight and sometimes muscle instead of gaining it, not all the time though, but most the time it is pretty hot.

the reason its hot is so we can make weight by getting rid of water weight

but it does build muscle quick (atleast for me but everybody is different)

do you lift? that usually helps me quick to

and that perfect pushup thing is also good but idk where you can get it because it was a christmas present

[iceman35]

same prob... 6 foot 2, 160 cant gain a pound. some days im 155 then the next im 160. i dont get it. i heard everything i see and dont gain a pound. been trying to workout more.

[TheDankery]

Yeah, That study appears legit. I'm surprised I haven't heard of this before but for a "substantially greater increase" in "muscle mass and strength", that sounds like a good deal.

But yeah, to the OP - there is a fitness, health and nutrition forum here. I don't see how this topic would fit into the box as it stands now .

I would google "starting strength" by Mark Rippetoe and go set up a solid routine from there. His weight training program involves a lot of squats, bench pressing, and deadlifts, all which will help you put on some weight.
If you're sure you can't drink protein shakes, at least look into creatine. You're going to need to eat more, period, if you want more muscle at your size. Are you on the swim team or something? If you really want to put on muscle faster, you will want to reduce the amount of cardio you do.

as far as nutrition goes, I would recommend some milk and yogurt. Peanut butter is good too. Lots of good fats and protein. Oatmeal is also good for bulking up.

[bdubs360]

I put this in my other post, but seeing as how everyone is just saying "eat protein" I'm gonna repeat this, eat 4 times more carbs than protein. But still eat a shitload of protein. 2 grams per lb of body weight.

Your body uses calories breaking down the complex protein molecules, so you have to make sure you have enough energy(carbs) to achieve that.

4:1 carb to protein ratio. 1000 grams of carbs and 250 grams protein. any 4:1 ratio. I've seen studies saying 3:1 is better but fuck that, you need all the calories you can get

Edit: and still only do compound lifts.

[XxnickpwnsxX]

Protein shakes, and work our 3 days a week. change your shit up tho and your good. Eat 3 meals a day and stay active. I went from 120-158 in 4 months so im happy im goin for 170 and it wont be long at all

[scbudz]

ask this guy:

YouTube - College Cribz Myrtle Beach

lol but seriously, do u want a badass workout/diet regime?

[guitarist231]

eat lots of hempseed stuff, its overall probably the best source of proteins out there.

[Atlblazer]

Do spartan work outs. Get 2 pairs of like 30-50 lb weights. Set them about a good dash apart. Maybe 100-150 feet. Do a set of 20 curls on the weights at the start. Have the other weights at the finish. And, do the arm lifts, where you bring the weight from your side straight up, and even your arms out with each other, do a set of 20 curls. Run back, do about 30 push ups, run back and do 30 curls. Do this about 2 times a week, I gaurentee you will gain muscle. Also, go lift weights, like bench press, leg press, do curls with weights in your hand.

[Yogurt]

Dont' know if anyone said this.


FEW, VERY HEAVY WEIGHT REPS = GAIN MASS
MANY LIGHTER WEIGHT REPS = LOSE BODYFAT (TONE)


It's debated, but seems to have held true for all my and my friends' experiences.

[TheDankery]

^^What is with all the fucking curls man? Curls are not effective if someone wants to gain muscle somewhere other than their biceps/forearms.

I would recommend a simple starting strength routine like this:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power Cleans

Alternating, on non-consecutive days. Throw in some rows now and then and you're set.

[MJ_Expert]

Originally Posted by sistermol

the reason its hot is so we can make weight by getting rid of water weight

but it does build muscle quick (atleast for me but everybody is different)

do you lift? that usually helps me quick to

and that perfect pushup thing is also good but idk where you can get it because it was a christmas present

Oh ok, and yeah I lift weights, haven't went to wrestling practice yet, not even sure if I'm going to join but I have an MMA fight coming up and my bro wants me to join, but I'm only doing weight lifting because I think I need to get much stronger before I get in the cage, I'm pretty strong & my striking abilities are incredible. I know I need to work on my ground game but I don't think I'm going to have a problem getting people off me and getting submissions in.

[sistermol]

Originally Posted by MJ_Expert

Oh ok, and yeah I lift weights, haven't went to wrestling practice yet, not even sure if I'm going to join but I have an MMA fight coming up and my bro wants me to join, but I'm only doing weight lifting because I think I need to get much stronger before I get in the cage, I'm pretty strong & my striking abilities are incredible. I know I need to work on my ground game but I don't think I'm going to have a problem getting people off me and getting submissions in.

depends on how good the other dude is

believe me you are going to be tired as hell after your done

[MJ_Expert]

Originally Posted by sistermol

depends on how good the other dude is

believe me you are going to be tired as hell after your done

Yeah I wouldn't doubt it, that's why I'm working on my stamina too! Just lifting weights, striking, and stamina, no ground game right now which kinda worries me, although I don't think I'll be taken to the ground easily AT ALL. Because seriously, some people make it look like you can get taken to the ground easily, but how can someone take you to the ground when they're taking 5 hard ass punches a second to the face? or how/why would they keep diving towards your legs after taking a knee to the face after the first time, or an uppercut? I'm just not dumb and I know when to strike, lol.

[ThirdFlo]

I don't want to get sidetracked, but really dude I gurantee you'll find someone that can take you down without you being able to strike them, I think you're under estimating some wrestling skills. I don't know who you're fighting with, but I mean look at the UFC you see excellent skrikers that can't wrestle that get submitted all the time.

Anyway if you want to gain muscle, you have to eat a shit ton like the other people were saying. Take the weight you want to get at, and eat that much protein atleast. Like if you want to weigh 185 eat 185 grams of protein at least. Once you really examin your diet you'll probably realize you're no where close to eating as much as you need and that its actually pretty tough to eat it all, I had the same problem. Not to slight everything else, you need your veggies and carbs too, and don't be afraid of getting fat, if you want to get big you have to eat big, and lift heavy of course.

""EVERYBODY WANNA BE A BODYBUILDER BUT DON'T NOBODY WANNA LIFT NO HEAVY ASS WEIGHTS" - Ronnie Coleman

[MJ_Expert]

Originally Posted by ThirdFlo

I don't want to get sidetracked, but really dude I gurantee you'll find someone that can take you down without you being able to strike them, I think you're under estimating some wrestling skills. I don't know who you're fighting with, but I mean look at the UFC you see excellent skrikers that can't wrestle that get submitted all the time.

""EVERYBODY WANNA BE A BODYBUILDER BUT DON'T NOBODY WANNA LIFT NO HEAVY ASS WEIGHTS" - Ronnie Coleman

It was hilarious when Ronnie said that.

Well anyway, I'm not underestimating wrestling skills or anything, it's just I think I'll be fine, idk. It is true that you see excellent strikers get submitted but.....I just think my striking skills....are............god like......lmao! nah but seriously I just think for some reason I'll be fine, I have my own tactics that I think will work great and I've studied them for years...