Gaining Muscle/Weight

Lifestyle Health & Fitness
1

Whats the best way to tone up and gain muscle?

regular meals with protein shakes or just lots of eating and work out?

Whats a better way to do it?

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Re: Gaining Muscle/Weight

well 1st of all u have to join a gym start lifting weights .......secondly instead of taking 3 meals per day start taking 5 meals per day not that much heavy ............n thirdly if u can afford some protein shakes start taking them too

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Re: Gaining Muscle/Weight

Sallaamz

I don't favour muslces that much, from experience too much muscle will slow you down. Exactly what do you want? If it's just toned body that your after then as brother Waleed said that will help to an extent.
However if your training for sports depending on the sport you should take up a lot of excercise i can give you some advice with this if you want just pm me. But before ever taking up any sort of program, check with your doctor and also ask yourself what your trying to achieve. Within certain limits anything is possible however for best results keep working hard and may Allah help you achieve your goals.

4

Thanks for the tips guys.

I am thinking of joining a gym and starting from there. I try to eat regularly and on time but been lacking in exercise. I guess it will be better if I talk to the doctor and go from there.

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Re: Gaining Muscle/Weight

NYFella...what's your weight and what do you want to get it to? What's your height?
If you want to gain mass, you'll HAVE to exercise cuz simply eating (6x with at least 2200 calories) will get you just fat.

More weights, less reps is key for gym.
As long as your committed, the rest is easy...

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Re: Gaining Muscle/Weight

^ Actually brother more reps helps burn excess calories and makes muscles stronger, if you just lift wieghts for the sake of it you risk deforming your muscle structure. Too much wieght lifting and bulky muscles will slow your body down.

Unless your a body builder, too much weight training will be a problem, bulky muscles are no good for athletes who need to focuss more on stamina training, and it is a proven fact that heavy muslces can cause more harm than good sometimes. Allah knows best. But i would advise you look closely at what you do, and consult a doctor.

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Re: Gaining Muscle/Weight

Faris..good point but I don't think his mission is to slow the body down. He wants to gain weight...say if you're lifting lighter weight and hence more reps, your musles will tone but not give you as much mass gain. It's true, athletes have a completely different kind of workout. It depends what your goal is. But for gaining mass, this is what you need:

General rule: Fat people(to lose fat)..less weight more reps. Skinny people(to gain mass): more weight less reps.

To defeat lightweight genetics you must use the maximal number of muscle fibers in each set. check bodybuilding dot com (excellent site) and it will tell you the same thing.

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Re: Gaining Muscle/Weight

hey asad ......well i have to gain mass too ......but nowdays its just like my weight is stopped it aint increasing i do exercise in gym too
but i think my main problem is that i eat less

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Eating is majority of the recipe in gaining weight. Lotsa protein man

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hmm i know dude.............last 1 week i eat i kg of dates lol ........as thy r dense in calories........

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well my weight is around 150lbs. I want to go near 180 ish and gain some mass n tone...I think that is perfect for my height.

Asad..when you say more weight less reps ..do you mean less frequency or sets?

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less frequency..still doing 3 sets but push your max max weight (6 reps is good). let me know how it goes and spend more time on your bigger muscles (back, legs, chest) arms will get big in just 2 weeks

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Re: Gaining Muscle/Weight

Do two things my friend:

  1. Take in more calroies than what'll your burn. Those net pisitive calories will then build more muscle. Keep in mind, you just cannot gain muscle only, you'll get fat as well. But you can always cut later. Make sure u get enough protein. Use protein shakes ONLY as a supplement.

  2. Lift heviey weight with low reps. The heavier the weight u lift, the bigger the muscles will get.

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Thanks guys.

What are reps? like how many times you lift the weights and frequency is how many sets you do?...

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Re: Gaining Muscle/Weight

reps = repition

so 3 sets of 6 reps will mean u will lift 6 times (1st ste), rest for 30 secs or so then lift 6 again (2nd set)...rest and then lift 6 times for one final time (3rd set)

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Re: Gaining Muscle/Weight

Hey someone messaged me on the type of diet you should go on.
I suggest you check out bodybuilding dot com ->Nutrition ->Mass Gain Diets and follow one in there...basically 6 meals a day (can be substituted with Meal-Replacement bars but make sure lotta protein in).

Insaf karien Khan Saheb...
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Re: Gaining Muscle/Weight

if you want to gain muscle, drink this:

1 cup skim milk
cup of strawberries
2 tbsp peanut/almond butter
1 scoop protein
half cup oats
1 banana

Much healhtier and cheaper than these MRPs...

How would you see this?
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Re: Gaining Muscle/Weight

So, I’m guessing you’re an ectomorph who wants to get jacked quickly… Well there are two things you must do: 1) Change diet, and 2) Start working out. But it doesn’t stop there. You must carefully select your diet: you want to increase your calories intake to make muscle instead of fat. Also increase the amount of carbohydrates & protein (make sure you complete the protein for healthier results; search in google if you are unsure what this means). The carbs you consume should be more than the protein, and fat content should be a fraction of the previous two (it’d be better if you wrote down your diet and tracked this ratio everyday). If you do not see much difference after a few weeks, increase all 3. Do not consume any of the three in excess unless it is all three (maintaining the ratio, i.e. 5:3:2). If it become difficult to maintain the ratio (it will at some point), buy some supplements/isolates. Generally speaking, to gain weight & muscle, you must be consuming atleast 1 gram of protein per pound of bodyweight. Just watchout for the excessive carbs. Excessive fat can be burned through cardio exercises (i.e. running; I recommend 10mins of rope-skipping everyday). Best sources of protein are meat, such as chicken and tuna, or lean red meat. Try to get the protein from as many different sources as possible instead of just one. Banana milkshakes are great. Second thing is working out: you must indulge in exercises that target more than one muscle group (i.e. pushups target the chest, biceps, triceps, shoulders). Stay away from the machines at the gym - they target a single isolated muscle group & are used only for muscle definition. If you are a skinny guy, you won’t get won’t get jacked by working on the machines. So stick to exercises that target multiple muscles, and once you are jacked, switch to the machines to tone your muscles to the desired definition. Normally, the machines at most gyms display which muscle groups they target. If you are taking supplements, take them immediately after and before the workout. Get lots of rest (atleast 3 days) and drink a lot of water. Do cardio to burn fat, and if you are really serious about this and want fast results, get a nitric oxide supplement for increased stamina which helps maximize your workout. Before doing any of this, it would be a good idea to consult your doctor as well.
Good luck!