Hi Davey,
I’m in shape, 5’11 145 lbs, and toned. I work out about 4-5 times a week with a combination of weights/cardio as well as a controlled diet. I do want to gain some muscle mass, but not sure how to go about without getting too big. Any suggestions?
- Brian
Hey Brian,
First things, first: I generally recommend an 8-step approach to increasing muscle mass. It’s important that you follow all 8 steps, and not just a few of them.
- Lift weights. There’s no way around it. In order to stimulate muscle growth, you have to hit the gym. For best results, stick mainly to free weights (instead of machines). They’re far more effective at building muscle.
- Train for hypertrophy. Hypertrophy is increasing the volume of your muscles, and in order to do this, you should train with heavy weights at a medium/low number of repetitions. I generally go for 8 repetitions, but anywhere in the 8 - 10 range is ideal.
- Train until muscle failure. On your last rep, your muscles should be totally fatigued; it should be impossible for you to do another rep. If you feel like you could do another rep, you need to increase the weight.
- Keep pushing. Your muscles will only build when forced to adapt to a heavier weight, so constantly progress to higher levels of resistance. It’s called progressive overload, and it’s exactly what you need to be doing.
- Keep your body fueled. It takes a lot of calories to maintain muscle. As you increase your muscle mass, you need to increase your caloric intake. If you fail to bump up the number of calories you consume, then your body will be unable to maintain your muscle and your gains will cease. I recommend using the Harris Benedict calculator as a starting point. In addition, muscles require water to grow - make sure you’re staying well hydrated!
- Eat enough protein. There are a lot of calculations for protein consumption. Since you’re very active and increasing your muscle mass, you’ll want to eat just over a gram of protein per day per pound of lean body mass (lean body mass is your body weight in pounds - pounds of fat on your body). It’s not an exact science, but at 145 lbs and with a lean build, I suspect you’ll need around 175 grams of protein per day - no small feat!
- Don’t overtrain. You shouldn’t be hitting the weight room for longer than 45 minutes (and in fact, training longer may be counterproductive). Also, ensure that you are resting sufficiently in between workouts, and that you aren’t training muscles that are still sore from a previous workout.
- Continue with moderate cardio. Almost no one should be doing cardio for durations in excess of 45 minutes (it starts breaking down muscle at around that point - which can actually slow down your metabolism), but especially someone looking to increase muscle size. I’d recommend doing short but powerful 15-minute interval sessions. Don’t overdo it, but don’t skip it either.
For further reading, check out my top 6 reasons why a muscle-building workout might not be building muscle.
You also mentioned that you don’t want to get “too big.” Fear not. If ever you think your muscles are too large, just ease up on your workout and stop increasing the amount of resistance. And don’t worry - getting too big doesn’t happen overnight, and looking like a body builder isn’t easy.
Happy exercising to you, Brian. And please keep us posted on your results.
About Davey Wavey
Interesting. Great tips. Thanks Davey for sharing to all of us.
You are very welcome!
hey there dave how u doin i was just reading all the information that was posted on the website that u put up to help people and i was wondering i keep getting strength gains but for some reason i am not getting the mass gains that i would like to get i was wondering if u could please help me out and would u please help me and suggest to me the best foods that i could consume to gain mass i want to become a body builder and i have the access to a gym and the drive to achieve but everything i try to gain mass is not working please help me out thank u so much
pls help me with diet chart
Thanks Dave, that’s some interesting stuff
Hi,im 15 years old i train in the gym 6 days a week .im 6ft tall and weight 128 (58kg)…I now is mission impossible 🙂 but i want to weigh 185lbs (85) thats inouth for me …
lots of thought going into this-no doubt its a full-time job-persistence though-will pay off.
ok… i was more or less distracted by the picture more than the article… now to the article
Hi, I’m 5’75 and 125lbs thin… Very thin. I just started working out last week and I want to gain mass muscle but not too much I like my thin body I just want some muscle. I go to the gym 5 times a week… Any advice?
Eduardo.
Shut up im jeremy the bodyuilder
I don’t wanna be too buff any ideas, i am a martial artist so becoming too buff will slow me down.
i am 6ft tall ,but i wight only 48 kg .what excercise should I should and what should I eat?
you should count your daily calorie number and to consume 3000-4000 calories daily.Focus in compounds exercices,forget about isolation
Sir, i am sanjay from pune. I am 27 years Old & my height is 166 cm but my weight is only 54 Kg(I am looking very slim)
Would u like to suggest me how to increase weight fastly?
Please reply immediately.
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That picture is so gay? you need to put a disclaimer on this site to warn you about this being a gay website.
hi devay,listen i am 18 yrs old but my whole body looks very slim and weak,i joined gym about a week…plz tell me the food and diet opt. To increase my body.thanks plzzz contact me at +923036207276 or at e.mail.
I don’t know what your credentials are that make you feel like you can post an article like this, but you have no clue what you are talking about on half of these tips. I majored in health and physical education then went to graduate school for exercise physiology and I can tell any reader that they need to read articles from credible authors. Not someone who makes up tips or uses advice from random idiots in the gym.
Hi man
I want to make sure that gym can cause stop growing my height?
Now I’m 18 years old n my height is 5″9
bye 🙂
Hahahahaha
I’m a gymnast, i have muscle mass but i need more, yes im a teenager, but bulding more strength is the only way to get me through the sport, any idea’s?
Quick mussels gains ways
I am just over 6 foot tall and about 100kg in weight. I hold a little extra weight on me but generally I am just a reasonably sized guy.
The problem I race is building. I get stronger very quickly when lifting weights but never really seem to gain the size I am looking for.
I take protein, do lower weights with heavy weight and try to be sensible with rest periods.
Do I need to push even harder or take more protein to get the desired size?
Any help would be greatly appreciated
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hey my name is deepak my age is 24 my height is 174 cm and my weight is 72 juz wanted to knw that i hv started doing one body part per day is it a gud routine which will help my body to grow
i am a boy of 16 yrs of age. my weight is 125 pounds and height is 5 feet 7 inches. i am skinny(not very,but need to gain muscle) my body responds to exercises very early but i fail to gain weight. my lifestyle is sedentary and also need to concentrate on academics suggest me a diet and an exercise card with 2hrs of time span
thankyou
thanks bro for giving me this valuable tips which i am going to take into ….
Good post but incomplete, diet plan is missing. which protein we should take and in which quantity and quality also. Through only workout and posted tips we will can get desire body muscle growth or els we need to take any body supplement please clarify?
I am 73 years old. My weight is 64 kg. , 5’9.5″ tall. Can I increase my muscle mass at this age. I am otherwise quite active and healthy.
When I want to build muscle, should i lift weights slowly with control, or quickly?
Thanks 4 the tips
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well apart from the 8 ways to gain muscle Sleeping well is another essential aspect of gaining mass and strength in a healthy way. Try to get 7 - 8 hours per day.
When you’re in training mode, it can be hard to remember how important it is to rest between sessions. Your body needs time to repair itself after workouts. Don’t push yourself too hard, or you may find yourself sitting on the couch with a pulled muscle instead of at the gym training to failure.
These are all the key factors anyone who wants to gain muscle mass have to pay attention to. Son this is quality information right here.
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It’s not the foods you eat that matters, but how much you take in what will result in the numbers to shed your weight. The correct balance of minerals, proteins as well as and vitamins in what you eat could be the only take into account shedding pounds as well as leading a normal life. To guarantee that what you really are eating is proper, you ought to consult any adverse health nutritionist for a diet chart.
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Neven Olivari wurde in Gradac, Dalmatien
(Kroatien) 1932 geboren, studierte Medizin
und promovierte 1958 in Zagreb. Seitens 1960 bis
1964 wurde er Adlatus in solcher chirurgischen
Referat des Dreifaltigkeitskrankenhauses
nebst Chefarzt Dr. Schröder in Lippstadt. Im
Wonnemonat 1964 wechselte er an die chirurgische Heilstätte
des Lehrstuhls für Chirurgie seitens Schink an
jener medizinischen Universitätsabteilung jener Universität Köln,
„wo er gleichzeitig in solcher Gruppe z. Hd. Plastische
Chirurgie [Schrudde] aktiv wurde“ (Lösch
et al. 2008). 1967 wurde er Facharzt für jedes Chirurgie
obendrein 1970 Oberarzt, folglich leitender Oberarzt
bis 1982 an der Klinik zu Gunsten von Plastische Chirurgie
benachbart Schrudde.
5.2 Wichtige Entwicklungen
im traditionsreichen Süden
auch Norden Europas
In Italien beherrscht Sanvenero Rosselli
die Akt hinauf Deutsche Mark Gebiet dieser Plastischen
Chirurgie, in Schweden ausreichen Chip Forschungen
Ragnells ja sogar Skoogs weit anhand ihr Festland
hinaus. Wichtige Zentren Anfang in beiden
Ländern möbliert.
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