Best way to gain weight/muscle

Ahmets_Brother

Ahmets_Brother

Active member
soo i wanna gain like 5-10lbs over the summer ,in muscle of course, for soccer season and stuff. i wanna gain mostly upperbody mass. should i just lift some weights and try to eat more protein? any pointers. im at 150lbs right now
 
i live with a guy who has a phd in the body's response to exercise, and he says that you already get mroe than enough protein from an average diet. the key is to work out, then eat it.

are you looking to gain this weight without illegal/semi-legal supplements?
 
go to gnc and get animal m stak, it works really well, i guess its like a suppliment, i dont do it but my friend does and i tried it once and got amazing results
 
uhh no supplements or anything. i jsut wanna gain some strength and put on a lil weight. im gonna be running alot soon to get in shape for soccer. so would it just be to work out more?
 
carb overload.

eat tons of rice, potatoe, steak

the problem with trying to gain weight is it's really really expensive if you have a high motablism...

it cost me about $1200 to gain 20 pounds when i used to lift, and i cheated... so...

Protein will help you get stronger,

the problem with creitein is when you get gains, it might only be water retention, and burn off quickly,

but i'm no expert and i really don't know what i'm talking about, so would someone that knows better please help this kid.
 
pushups. You may not gain 10 lbs, but you will gain some, and have very defined tris, and your pecs will get a lot bigger. Do pushups 2x every day. Morning and night. Start out with like 50, then step it up by 25 every 2 weeks. Trust me, it'll work. Then you can go to the gym and bench, and work on delts if you want, that helps too. Lifting tris and working abs will help you a shitload on throw-ins too. And, in your free time, learn to do a flipthrow. You will be the talk of your team. Eat enough carbs and proteins, and drink a lot of water. AND DO NOT take creatine.It will help you get big, but you will lose it, and since soccer is an endurance sport, it doesn't help with cardio. And don't remember to run, that will not help you gain weight, but it will help you more than anything else with soccer. Trust me on this one. I'm pretty much a pro at lifting and soccer. No joke
 
Skipig25 yea ill take your advice....i dont necessarily wanna gain too much weight just strength and have endurance so i can be ultimate soccer man.
 
I actually just wrote a 10 page persuasive essay on supplement and steroid use in high school sports. Haha. oh, and I play the incredibly good looking (and jacked) right mid for our team
 
you should be fine lifting 3 days a week over the summer, five pounds isnt that much to gain

dont waste the money on enhancements
 
SQUATS! i'm a soccer goalkeeper and i'm telling you, make sure you add squats to your plan, it gives you a great core strength which i know helps me when i play and it helps with building up your leg springs for jumbing to head balls in off corners that are like a foot over the cross bar. which i'm sure you can do. unless i'm in goal, cause i save that shit.
 
ur an idiot, how does squats help ur core, it helps ur glutes and hamstrings

basically go to the weight room, bench, squat, work ur biceps and triceps and shoulds and back, dont just do like benchin or ur arms, u gotta make sure u include ur shoulders and back because then wen u start to lift one part of ur body will get much stronger than the other and you will start to perform workouts wrong and hurt urself, also cleaning helps

drink a lot of water, you dont need any supplements, just make sure u eat stuff with a lot of protein n shit in it

for days that you lift hard, run hard also, dont lift hard one day n then run hard the next, your muscles need to rest so make sure u lift and run hard on the same day, have prolly 2 days rest where you run easy n lift light

if u wanna do somthin so you can run faster for longer then really work your core, wen people run the first thing that breaks down is their core, if you do simple crunches, leg lifts(from lying down, 6" off ground and hold), wall sits, platforms(basically pushup position but on ur elbows instead of hands), n w/e other exercises you know for core will help you keep ur form running and not breakdown so easy, the other half of it is just running a lot n gettin used to running for a long time
 
um... yes it does. if you do them right that is. and i'm not talking about the squats where you put 600lbs on a bar and sling it on your shoulders, i'm talking a medicine ball, or nothing, and doing them that way, also incorperating squat jumps.
 
it does, ryan.

especially overhead squats.(not sure if that the correct name)

just eat eat eat and eat. then lift. spend no more than an hour in the gym. put together a simpled routing. upper/loww, push/pull/legs, or a high intensity program will improve your endurance like crazy. get muscle milk, or ON's whey protein. you'll build mass if you do that. if you keep doing that through the summer you will gain 10lbs easily.

last summer, i did that -the eating a lot. i just ate what i normally did and gained 12lbs.
 
cuz u need ur core muscles to keep ur body upright so you dont collapse.

and ya just work out and eat tons of carbs i gained 20 lbs over the summer and mostly muscle. id do a different leg/upper body work out on tues and thurs and do core in the afternoon. sat id do all leg stuff on one leg. and on mon and wed id do areobics, and friday id go like play soccer or somtin. and sun. id rest day
 
thats way to much work and not enough rest IMO.

rest is probably the single most important thing in gaining muscle.

Id try a few workout routines before you chose one. Although the push/pull/legs split works for most people. Pick 8 excersises involving pushing for Monday, 8 pulling for Wednesday, and 6 for legs on Friday. Or research more and pick a routine you like.

I wouldn't spend anymore than 4 days a week working out. 3 seemed to work well for me. Every 3 weeks change up your program a little. Rep, sets, and exercises.
 
just do situps until you can't do any more. but like the crunches with your legs a coule inches off the ground. and the same with pushups and pullups. and thn gewt a good trainer
 
if you wanna be ultimate soccer man you dont really wanna be buff as fuck...soccer people are supposed to be swift. working out can slow you down cause it makes your muscles more used to power rather than speed. if your main goal is to be ultimate soccer player, i suggest the simple workout of intense pushups and situps and find some ways to work the lower abs so you can be quicker.
 
im not shootin for buff, i just wanna put on a lil bit of muscle and right now im def not muscular at all in the upper body region.
 
I'm in the same situation as you, bristol. I play lacrosse and soccer and I swim. And I ski.

I think squats would be really good. Parallel to the ground.

Do 50 pushups at a time at different arm widths to increase muscle in that region. Leg lifts are good too. Keep your feet 12 inches or something off the ground and then keep them there with your head touching the ground. Hold it for 20 seconds. Then spread your legs and hold it for another 20 seconds. Then put them back together for another 20.

An excellent ab/core workout.
 
drink alot of water,get on a good lifting/running program and take whey protien its natural and will help you gain weight and build muscle
 
for endurance and stamina you want to lift lower amounts of weight with higher reps. still eat high protein like tuna fish, chicken, steak, etc., and occasionaly a mcdonalds milkshake. pushups and situps will help too
 
do the samething i am doing right now man...i am getting in shape for soccer, and rugby...i try to eat eggs, cheese, lots of protein basically...in addition i eat alot of salads...good solid meat like steak, and some carbs but watch how much carbs u eat....(breads and shit) becasue if u eat to much, then u can gain alot more weight than u want...also, stay away from sugary foods like ice-cream, candy, etc. also dont go near any fast foods...go for runs and do lots of push ups, and variations of push-ups like claps, slap your chest (pretty tuff) and doing them downhill.....

ONE OF MY FAVORITE UPPERBODY EXERCISES: go up to a wall...and do a handstand so your back is against the wall...so u can rest your feet on the wall for stability...if you want, get someone to hold your feet so you dont fall back down. then start doing pushups...if u can, kiss the floor. this way, you are lifting your ENTIRE weight. you will build a substansial amount of upper body strenght from doing this exercise daily.

for soccer, i also reccomend working on the old abs. by staying of the carbs, you will be able to tone, or obtain a 6-pack much faster than normal...every night before u go to bed, do a combonation of crunchs, bicycles, leg lifts, ab stretches, etc. look up some exercises to do on google if u would like. i would reccomend getting a large variety of exercises to ensure ou are hitting almost every part of your abdomon. good luck!! im with you on this one
 
make sure that if you run alot you dont do alot of long distance running, cuz if you do that your body will actually lose muscle mass so that your body is more efficient and can handle the distance. I did that last summer(long distance running) i became a fucking stick, i had people tell me i was anorexic. Thus if you want to gain muscle mass do alot of half mile sprints with alot of agility training integrated into your routine. I find that the best way to train for soccer is to just play soccer, and eat more food. by playing soccer recreationally your body constantly has to adapt to different movements. when you have a set routine your body adapts to that routine, and you actually can get worse at soccer. so just play soccer for fun, do alot of sprinting/(1/2-1 mile runs) and lift alot of weights. remember more weight less reps for gain, more reps less weight for maintainance. Try that shit should work prime. also i find that when i dont do shit over the summer in terms of running and training, i trick my body into feeling like it haas accomplished more with less effort when i go to tryouts or whatever.
 
i wouldnt do the carb idea. i do protien. so eat alot of tuna and fish because they have amino acids which will help build up your boidy mass.

also when you work out, do cardio every day and then take a day break, same with working out.
 
where do all you guys get that creatine is so bad for you, as long as you follow the instructions it won't do anything other then ure gonna retain water. I know lots of people who take it and have never once had any negative side effects from it. And correct me if I'm wrong but how can something ure body produces naturally be so bad for your body. Sorry to go off topic...If i were you, for soccer id wouldnt go for mass id go for more strenth because itll be hard for you to gain mass when your doing allot of cardio. just be sure to switch up your workout routine from time to time so your body doesn`t become use to it.
 
Eat a ton of protein, make sure you eat something high protein after you lift, and try to eat things that are high calorie but not a lot of volume aka you can eat more of it.
 
creatine is bad for you...last time i checked it wasnt approved by the FDA, and whats in creatine is NOT naturally produced by your body. that stuff can mess up your liver and kidneys. i went to the doctor a couple years ago to see what he said and he told me its obviously my own choice, but that i should stay away from it. other supplements like whey protein and amino acids are not bad for you when you use them correctly because that IS something that your body naturally produces.
 
Why does everyone think that creatine helps you gain water mass? That is absolutely not true. Creatine is a natuarally occuring supplement in the body. It controls how efficiently your body utilizes nutrients. Basically, by taking creatine, you are just gaining ATP, which is the first source of energy your body uses when executing demanding tasks, such as lifting. Basically you can lift more before your muscles get tired and go into oxygen debt. When you can lift for longer, you obviously get stronger. It really doesn't have alot to do with water except for you need the water to help the creatine help your utilization of nutrients.
 
^it does make you retain water, if you take it for a while ull notice that ure bigger but the muscle isnt that hard, when u go off creatine u lose some size but not all of it cause the water leaves, and then you tone up.
 
creatine itself is naturally occurring, but when you go to the store and buy a jug of "creatine powder" from GNC for example, theres other chemicals in it that are not naturlaly occurring and thats what can mess you up. and with the water thing, the creatine attracts the water to your muscle cells, its called cell volumization, so when you stop taking creatine the water stays there
 
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