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varey14's avatar

Any advice on gaining muscle fast?

Asked by varey14 (57 points ) February 26th, 2010

Hi, I am a 15 year old lad, I’m just looking to “beef” up a bit but gaining muscle and not fat. I do a lot of sport throughout the week and try to eat healthy as possible, to be honest I’m looking for inside advice, like any tips that help you or whatever because i do all the sport and go to the gym but the results aren’t really coming in much. Thanks

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23 Answers

SeventhSense's avatar

Lift weights.

Violet's avatar

Don’t lift the most you possibly can. Go for more reps, with a reasonable weight.

slick44's avatar

strength training and protien

varey14's avatar

What’s the best things to eat, and do i eat after or before the workout?

slick44's avatar

eggs are good, lean meats like chicken, turkey and fish,

SeventhSense's avatar

You shouldn’t be working out in any major way at your age. Your body is still very much developing and you can do damage. Just be aerobically healthy and worry about gaining mass later.

varey14's avatar

right, thanks & @SeventhSense; i know but i’m slightly underweight on bmi and i wanted to get on the right level for my size, but i don’t want to just put it all on in fat. I’m not after putting on large amount of muscle mass, i just want a good healthy body and be on weight. thanks for your answers.

slick44's avatar

good luck to you. and good to see your taking charge of your body. dont let your body take charge of you.

varey14's avatar

@slick44; Cheers mate.

SeventhSense's avatar

If you do strictly resistance exercises with your own body weight such as push ups and pull ups, chin ups and maybe less running and increase your calorie input of healthy food including much carbohydrates you can gain some mass. You may be a natural ectomorph or you may just need to wait until you see where your body settles in a few years. I would recommend you be very careful about getting too involved with bodybuilding. Try just amping up the basic exercises. Have someone sit on your butt while you do push ups. Strap some weights to your ankles when doing pull ups. The key is heavy and intense but short in duration to add mass. I’m the opposite. I can easily add muscle but need to be sure I burn fat. With your metabolism and your age you probably don’t have to worry about that. The key is overworking your muscles with intense loads…within reason of course. Be careful and I would stay away from the bodybuilding for a few years. The last thing you want to do is screw with your body’s natural hormones which may change you rapidly in the next few years anyway. You also may have to accept that genetics makes you what you are. Bodybuilders are never ectomorphs. Their muscle and bone structure is just not distributed the same no matter how hard they work. But body builders are not tennis players or long distance runners either. We all want what we can’t have. :) The trick is to be work with what you’ve got.

MrGV's avatar

More weights, less reps to build muscles.

Fred931's avatar

And don’t use those pill things. You’ll probably cause yourself more damage then good with those little shits.

varey14's avatar

thanks man, I’ll keep trying. I might be doing to much running because i could say i run around 15 miles a week ish, as i play for 3 football teams and do runs at the gym. I’ll cut down on running and try and do short but more intense work outs on my upper-body. I’m just looking for a lean but muscular body, right now i’m too thin. Thanks again for your answers

SeventhSense's avatar

@varey14
But see that makes sense. You may just be wired that way. The fact that you do this naturally is good. Personally I despise running, but throw a couple hundred pounds on the bar and I’m in my element. Do what you can but if you learn to accept yourself at your age and all that entails, you’ll be way ahead of the game when you get to be my age. Don’t fight nature.

Fred931's avatar

Another idea: personalized gym workouts. The gym at a hospital wellness center near where I am has trainers that set up a custom routine for each person that walks in that asks for one. Of course, that’s the only gym I’ve used, so check with some in your area and see if they do something like that.

MorenoMelissa1's avatar

First off, start eating a low fat high protein diet lift weights every other day and do cardio, by weight lifting everyother day you’ll give your muscles proper rest and they will build up faster.

SeventhSense's avatar

@MorenoMelissa1
High protein diet would not be good for him. It will not add weight. He’ll become more lean.

Cruiser's avatar

Muscle and Fitness this month has a killer expose on Arnold in his hey day complete with his work outs. Lots of heavy reps…till your muscles scream mercy and then more is how it’s done.

DarkScribe's avatar

@SeventhSense High protein diet would not be good for him. It will not add weight. He’ll become more lean.

Not so. I eat high protein, moderately high fat, low carbs, always have. Carbs put on fat, not consumed fat. I have always, even at my current age, had good muscle definition with low body fat percentage. Protein is needed for muscle growth and maintenance. The only thing that builds muscle is working muscle. I started (and still do) with surfing. Many sports can help build muscle. Rock climbing is another, as is windsurfing and motocross. I didn’t put on real body size until in the late seventies when I started working to failure three times per week.

mrrich724's avatar

A couple simple good points I used all through college to get big (215 lbs, athletic build)

-Drink a protein shake within ten minutes after a weightlifting session, and weight training IS the way to go to gain muscle.

-Work out your legs, even if you “don’t want bigger legs,” they are the largest muscles in your body and will stimulate testosterone production.

-If you want mass, do less reps and more weight. (BUT ALWAYS USE PROPER FORM TO PROTECT YOURSELF FROM INJURY)

-Give your body 2–3 days a week to just rest. You need that rest to repair your muscles (which is when they actually grow!)

Good luck.

PacificRimjob's avatar

Meat department at a supermarket or butcher shop.

Bring lots of cash.

TehRoflMobile's avatar

Eat lots of protein and lift low repetitions of heavy weight. Start slow however, you don’t want to injure yourself and you also want to develop good form other wise your muscles will be inflexible.

SeventhSense's avatar

@DarkScribe
Look I’ve been through the low carb high protein diets myself and I definitely know a thing or two about glycemic indexes and the basis of muscle building. The fact of the matter is that calories are calories. As per the New England Journal of Medicine in a study of varying degrees of food types:
Conclusions: Reduced-calorie diets result in clinically meaningful weight loss regardless of which macronutrients they emphasize.

Whether you consume calories in the form of carbohydrates, protein or fat they are all broken down in the body to glucose.

Now carbohydrates are utilized first by the body and are readily available as energy because the sugars in vegetable matter which is what carbohydrates are comprised of is more easily broken down into a similar sugar for the body’s needs. These are the greatest energy sources. And also as noted by our closest relatives the great apes the source of most of their diet. The next thing that the body consumes is protein but it is much harder for the body to break down protein and it sets up a state called ketosis.

If the diet is changed from a highly glycemic diet to a diet that does not provide sufficient carbohydrate to replenish glycogen stores, the body goes through a set of stages to enter ketosis. During the initial stages of this process the adult brain does not burn ketones; however, the brain makes immediate use of this important substrate for lipid synthesis in the brain. After about 48 hours of this process, the brain starts burning ketones in order to more directly utilize the energy from the fat stores that are being depended upon, and to reserve the glucose only for its absolute needs, thus avoiding the depletion of the body’s protein store in the muscles.
Wikipedia

Now this can burn a tremendous amount of energy and calories and it cause the body to expend calories and throw off water in an attempt to use the protein for its energy needs. Yet this is a great strain on the body for a limited payoff, can wreak havoc on the nervous system, the heart (just ask Arnold) and the kidneys. And in order to appropriate the necessary amounts of energy from meat sources one has to eat an incredible amount of protein sources. Ask any lion or tiger. Also note that these animals can sleep about 18–20 hours a day. If you are of a minor body type and you want to add mass you need to add calories and if your body type is already devoid of significant muscle mass then the muscle mass will be incredibly taxed by limiting the available energy in the form of readily available calories and using any available fat reserves to break down protein . And if there is no significant fat reserves then what will be the first to get burned up will be the muscle mass itself defeating the aim!

So he needs to consume calories that will be readily available to feed straining muscles which includes a balanced diet as recommended by the FDA.
Furthermore, bodybuilders, professional wrestlers and the like put tremendous strains on their body and often for only temporary gains. And if one looks at the mortality rate among these it is often far greater and sooner than the norm.
More than one body builder has died for their sport
Many also from overdoses of steroids as one can imagine, but also diuretics. High protein diets are natural diuretics. They drive water out of the cells which is essential to the function of every organ in the body. So in the pursuit of the ripped, shredded look that many people want, tremendous damage can be done. And the last thing our guy here needs to worry about is getting too lean! That’s not an issue for him.
So when considering the nutritional needs of the body, the entire medical field must be taken into account, not just those who have a very specific look, diet book or a supplement to sell us.

And to anyone who answers this please consider that the one asking is a young man and his body has very different nutritional needs than an adult.

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