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...get bigger and stronger muslces. And how often...

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Question by bigmone
Submitted on 8/22/2003
Related FAQ: Hardgainer Bodybuilding & Weightlifting FAQ
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how do I get bigger and stronger muslces.
And how often should I lift, or should I lift everyday.


Answer by sam
Submitted on 2/4/2004
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I have tried all kinds of stuff &   i want to gain my weight and want huge big muscular body .

waiting for ur response..

thankx

SAM

 

Answer by joe_mama
Submitted on 2/29/2004
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lift a certain amount of wates to ware u can only lift 3-5 in a set, and do this 2 times for each exersise.  it's important to eat a lot of protein such as chicken, burgers and other meats.

 

Answer by v0dka
Submitted on 3/16/2004
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Make an exercise roster. Such as. Day 1 (monday's) 50 weights left arm/ right arm
40 sit up-s, 20 push up's (MAKE SURE U WARMUP BEFORE EXERCISE. Also cool off exercise after.  (Tuesday) Touch toes, 30 times. Run a certain distance. do situp-s with a twist 40 times. etc.  So basically 1 day you should use weights, enxt you should run. next weights, then run, you get the picture? good luck.

 

Answer by Onno
Submitted on 6/1/2004
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Training everday is likely to result in overtraining for most people (unless you are on steriods). I personally train each body part once a week. My current schedule is:

Monday - Chest and triceps.
Wednesday - Back and biceps.
Friday - Legs and shoulders.

Typical time i spend in the gym is no more than 45 minutes. Its impossible to keep a high level of concentration without fatigue fo so long. I would start of with 2 warmup sets to get the blood and nutrients into the muscle with a very light weight. Then i would superset until burnout and immediately go to another excercise with as little rest as possible.

This training scheme that works for me is based on high intensity low volume.  This will reduce the amount of overtraining to almost nill.

As for diet, eat about 6 times a day. Take a whey protein shake in the morning and just before you go to sleep.  Another usefull tip is to take gain weight right after your workout to put energy into your bloodstream as quick as posible so your body does not go into starvation mode.

 

Answer by dean 'o'
Submitted on 6/9/2004
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i would like bigger muslces but i cant seem to put wieght on can you help me!!

 

Answer by jon
Submitted on 6/14/2004
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hahahahahaha u guys are pathetic

 

Answer by Steve
Submitted on 8/24/2004
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work hard one day and then have a 2 day break and you carry on doing that routine for 4 weeks.

 

Answer by Get Big
Submitted on 11/19/2004
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Lift 4 times a week.  Eat 5 times a day.  Each meal should contain 30-40 grams of protein.  Supplement with protein powder and creatine.  Consume a protein shake right before your workout and a carbohydrate drink (Gatorade or juice) immediately after your workout.  Lift heavy.  15-20 sets of 4-8 reps.  Sleep 8 hours each night.  If this doesn't work then take steroids.

 

Answer by ll
Submitted on 11/29/2004
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i would like strong musles so i can be more popular

 

Answer by chav
Submitted on 12/9/2004
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yeah uhhh, im 15 and i can bench over my body weight and can lift with the best of my age group but i dont have the look. Only the strength. How do i get the look?

 

Answer by Ironman
Submitted on 12/15/2004
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you guys got it all wrong. start off heavy and go intence...eat lots...good food not junk and do not do cardio....or cut cardio down to no more then once a week...drink lots of water. whey protein befor workout...and befor bed..and try 5grms of cretine once a day befor workout

 

Answer by kash
Submitted on 1/30/2005
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hi i am 14 yr's old and i have already started to do weight lifting and i want to make my abs n all my muscles to get a workout i ave read wat it says in the boxes above and i want these effects of muscle to work out fast i wil follow up some of the followin ideas


Monday - Chest and triceps.
Wednesday - Back and biceps.
Friday - Legs and shoulders.

but only for a certain time so can u plz get bck to me thnx


 

Answer by too6y4uuk
Submitted on 2/21/2005
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to add mass and muscle to the legs, like any other part of the body, there's not just one simple answer I.e lift weights. you need to take many other factors into consideration such as getting the right amount of sleep, eating correctly, training properly, keeping correct form and using an appropriate weight etc etc. excellent websites to visit are www.teenbodybuilding.com or www.bodybuilding.com , why not check out the current mr olympia as well www.bigroncoleman.com and as for jons comment, these are people trying to improve their bodies, there is nothing pathetic about it.pathetic would be someone like you leaving comments like that on a forum where you have no interest or knowledge what so ever about the subject in hand

 

Answer by brandon
Submitted on 2/22/2005
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use guys are weak little batards

 

Answer by ????????
Submitted on 2/22/2005
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I am a pretty skinny guy.... wat is the quickest way to get my bones bigger while getting more meat on my skin...

1. should i eat get a litter fatter n make it into muscles

or

2. eat while working out

 

Answer by mike
Submitted on 3/8/2005
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eat & liftweights & run

 

Answer by Razor
Submitted on 4/26/2005
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It is most important to stay consistent. Diets are for losers. If you want to get big quickly, you need to eat healthy foods high in protein and lift free weights. Free weights will allow more muscle groups exercise instead of just one or two and this will put your muscles under stress. Lift as a low amount of reps and a lot of pounds to allow your muscles to expand. Eating a lot is important and anyone can get big, it just takes time and consistency.

 

Answer by vick
Submitted on 5/9/2005
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300sit ups,250push ups,100pull ups do that 2 times a day and you'll go from geek to bully.

 

Answer by big Shock
Submitted on 5/23/2005
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Eat at least as much protein as your body weight example if you weight 200 pound eat 200 grams of protein a day AE" eggs, bacon, burgers, whey protein isolate, steak, potatoes,oatmeal etc.... Get on a workout schedule the key is to shock your muscles everytime you work out so do not overtrain i reccomend;

Monday
Chest @ tricepts
Chest,,
Bench
Incline
decline
Flys

Tricepts
French press
Pushdowns
dips.

Tuesday
OFF

Wed.
Shoulders
Mil press
Shrugs
Reverse Shrugs
Chainsaw Pulls

Thurs.
OFF

wed.
Bicepts Back

Hanging curls
Preacher curls
Hammer Curls
and to finish 21's

Back

bent over rows
Squats
Dead lifts

Sat..

OFF
SUN OFF..

 

Answer by Bo
Submitted on 6/7/2005
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I Agree With Onnos Method.

But Dont Just Think That Its All About The Gym. You Must Keep Up Your Diet. That Is A Big Part Of It. I Got Really Serious About Lifting At About 15 For Football I Was Benching About 230 And Only 5,8. I Didnt Eat Right And Ended Up Small But Muscular NOT What You Want. So Excersise Then Eat To Refuel

....Jon Dude Wow Only A Kid With No Class Would Come On Here Talking Crap About People Who Want To Do Good For Their Body In The Future Just Dont Say Anything

 

Answer by WOW
Submitted on 7/6/2005
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you all are gay !

 

Answer by SaVaGe
Submitted on 8/4/2005
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To get bigger.. eat like no other. High carb and high protein diet. Drink post workout protein shakes, and most importantly work out at least 4-5 times a week.

My routine is: chest/arms(bi's and tri's alternating with back/shoulders/legs
      note: a lot of the time i tend work
            plan my workouts according to
            what muscles are sore.. and
            and what ones arn't

-push yourself to the max (have a trustworthy spotter that will just barely give you the help you need in order to get that last repetition) NO PAIN, NO GAIN!

 

Answer by Balla
Submitted on 8/10/2005
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you should do certain part of your body certain times so do chest,biceps- Monday Tricep,back-tuesday and Shoulder,legs-Wednesday and Traps and abdominals thursday and on Friday Chest and biceps again.
Your body only needs about 2-3 day to fully recover from a proper workout. I suggest you start low and train to do more reps and only 3-4 sets and then when you think your good move up on the weights. Remember to take nutrition always take protien and high protiem food, if you want to take creatine.

 

Answer by mike
Submitted on 8/17/2005
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ummm you guys are pretty sad im fourteen i lift every day. but only cause my body is used to it i bet i lift more than all of you. man i cant get over the fact that im probably bigger than all of you, 6 foot 2 235.

 

Answer by rofl copter
Submitted on 9/13/2005
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do roids..

 

Answer by ikty
Submitted on 9/19/2005
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i cant p ut wieght on

 

Answer by matt
Submitted on 9/28/2005
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i want to get big and i was wondering what i could take to get me there faster

 

Answer by theREALlifter
Submitted on 10/11/2005
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I think that you can lift everyday but should not lift the same part of the body everyday because your muscles don't have enough time to repair themselves because when you lift your tearing the muscle fibers and the need to repair themselves. If you do not let that happen you will never see results so do different muscle groups each day and a resonable amount of reps like 3x10 not maxing out all thetime otherwise u will not gain anything

 

Answer by MR MOTIVATOR
Submitted on 11/14/2005
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IM PROPA MUSCLEY ALREADY INIT N I CN LIFT LOADS

 

Answer by Chase
Submitted on 11/26/2005
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I think you should do as many sit-ups and push ups as you can until you just cant simply do any more, im only 14 and i can do 40 push ups every 10 minutes, just try to do other excercises that can help strengthen you

 

Answer by jimmy
Submitted on 11/26/2005
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Ive usually lifted weights while listening to my favorite music, it really seems to help

 

Answer by M
Submitted on 12/4/2005
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if u want to become bigger, its best to go gym about 3 times a week. Work different parts each day like
Monday - Chest and triceps.
Wednesday - Back and biceps.
Friday - Legs and shoulders.
Do 4 sets on each machine, and do a weight which starts of easy but ends up hard as you progress. so basically do four sets on the same weight. If at the end you dont feel it working, then next time move up weight. You must eat plenty of carbs and proteins. Hope this helps

 

Answer by stevethepirate
Submitted on 12/12/2005
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you guys really are pathetic

 

Answer by Ryan
Submitted on 1/4/2006
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well ive been training for 6 weeks at home. my fitness guide to train at home is to lift a chair in one arm for 20 reps then swap arm then do 20 on the other. then i lay on a narrow table and lift a heavy chair 30 reps a time. i have started to notice the top half of my body is enhancing. i will do the bottom in due course. i also grab the legs of a char a lift the chair over my head so i am enhancing the back and triceps muscles i do 10 reps a time.  WELL I HOPE IT HELPS BUT ITS ONLY A HOME FITNESS GUIDE

 

Answer by rick
Submitted on 1/12/2006
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im 15 and im using 2 20lb dumbells cuz thats all i got, is that good for me?

 

Answer by of
Submitted on 1/26/2006
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keep on running

 

Answer by paul childs
Submitted on 2/6/2006
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how do i get bigger arms do use protein supplements

 

Answer by paul childs
Submitted on 2/6/2006
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how do i get bigger arms do i  use protein supplements or not ?

 

Answer by victor
Submitted on 2/11/2006
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u should try weight lifting 3 or 4 times a week. Depending  on how big or old you are you should eat foods that are high in protein and a little bit high in fat like peanuts or whole milk

 

Answer by poop eater
Submitted on 4/5/2006
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you need to poop a lot

 

Answer by jack
Submitted on 4/6/2006
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just eat proper loads or maybe buy some weight gain to bulk you up but its very important that you eat alot mainly protein and work hard at gym. good look

 

Answer by Riz
Submitted on 4/17/2006
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the most important thing besides workin out is eatting. And people don't understand how much you gotta eat. I try to be constantly always be eatting. You got to have 1 gram of protein for each pound but if u wanna gain mass u need 1/3 more.

 

Answer by equinox
Submitted on 5/4/2006
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yo Onno
ive started to put weight on ive come from 9 stone - 13 stone.i think im ready now for some hard work.

thankx

 

Answer by charlie
Submitted on 6/1/2006
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i think that if you all really want to get bigger, you will contact me on 0422-782-907. thank you. talk 2 ya all shortly! catch.

 

Answer by Anonymous
Submitted on 6/8/2006
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First and foremost, pathetic???  I bet I chest press you with one arm, literally exaggeration aside.  I eat meat in quantities sizeable to that of small children, to help support my near 325 frame, and at less than one percent body fat that's far from pathetic.  That's impressive.  These guys are looking for help, and everyone has to start somewhere.  Jon I think you're just upset because it's the jocks like us that beat you back in the day and stole your lunch money.  You're just venting that frustration.  And forget about countering with the argument that us jocks have a lack of intelligence, because you'd have an argument that falls to deaf ears.  Weight training is actually one of the most mentally challenging endeavors for both intelligence requirements and willpower.

Secondly, here's how to get big.  Workout, eat, rest, repeat.  That's it.  Plan a process and do the number crunching necessary with nutrition and weight calculations on your own time.  But there is no secret.  If you're not gaining you're not trying hard enough.  Push that extra set.  It's not supposed to be easy.  Just buckle down, and forget about seeing results.  Champion bodybuilders took years to attain there form, weeks aren't going to amount to anything.  

 

Answer by mike
Submitted on 6/11/2006
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i bet you ain't much either.....

 

Answer by Scott
Submitted on 7/25/2006
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If u want to big big and huge u got to eat ever 2 hours and eat clean not your cheeseburger or fries eat veggies fruit and protein like chicken fish and if u want to gain more u have to eat the cal like if u are 140 pounds and u wanna be 170 u have to intake 1700 cal in each serving u need 23g of protein and u need to eat clean meals u don t grow when u work out u grow when u rest remember that.

have a workout plan for Me i work out 5 days a week and cardo is a Wednesday or Thursday u need cardo to keep your form.


Monday-biceps/triceps
Tuesday-chest/back
Wednesday-shoulders/all three deltoid's
Thursday-cardo
Friday-legs/calves/neck

in this days abs get done every day and forearms get 2-3 times a week to keep them pumped.

there is alot of stuff on the market to make u big and drain you pocket but the best is eat 6-8 times a day ever 2 hours and try to get isolate protein.

 

Answer by Jdogg
Submitted on 7/29/2006
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wow no offense to the person that said to lift 3 times a week like one day for 2 muscles for like 45 minutes i mean come on if u want to get HUGE! u r going to have to lift a lot more than that  and for often u wont see  the increases u want to see

 

Answer by sebastien tardif
Submitted on 9/1/2006
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yes i would like to know....like....i work out and stuff....and i do alot of walking...but i noticed my body size does not get any bigger actually it looks to me as i get smaller...what should i do...

 

Answer by Renz
Submitted on 9/3/2006
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go to the gym and lift weights. Have a regular diet. And play a sport at school, in your neighborhood. It will work for some people. Work out for 30 minutes a day and 2 times daliy.you dont want to hurt yourself and go over the limit.

 

Answer by Jons gay
Submitted on 9/12/2006
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After reading Onno & V0dka's workouts I created my own rooster type thing.

I think...
1. You must have alot of Protiens, and greens... for example eat a Chicken sandwitch with a side of salad.
2. 30-45min workouts WARMUP FIRST!!
3. stretch, run , workout, EAT HEALTHY
and last..
4. Pain = good heh

 

Answer by sinhalasoldier
Submitted on 9/16/2006
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pce in lanka! get rid of all da tamil tigers! yeeeee

 

Answer by Frank
Submitted on 9/17/2006
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Hay Im Frank Im 250POUNDS iM tRYIN TO GET TO 300-320 I WANT BIG MUSCLES AND I DONT CAR IF THERES FAT TO BUT IM 6'1" I WANT TO BE HAS BIG AS THE WWE BIG UNDERTAKER BUT I AM LIFTING WEIGHTS AND STUFF BUT I WANT A FASTER WAY TO GET BIG ANYONE? MABy THAT NEW STUFF HHH Is Advertising

 

Answer by dude
Submitted on 9/30/2006
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wat if i anin't got much time but don't want pills i jus want to be natural!!!

 

Answer by woody
Submitted on 10/7/2006
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i have 18  biceps but i want my chest big to how can i do it?


 

Answer by MeloYellow
Submitted on 10/23/2006
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haha a weight gainer works great, how ever, weight gainer only workings if its ADDED to ur schedule as opposed to REPLACING a meal in ur shedule, on average, if u can complete the serving of three cups of weight gainer you would get about 50g of protien and 2000 calories. Taking it right beforeu go to bed should start working in a few days. But in order for you to notice a difference at all you need to be on a shedule. Also , a pb n j sandwhich works amazing aftrer everymeal as well..these 2 things combined led me to put on 24 lbs in a month and a half.

im 5'9 165 lbs, so my metabolisms fastttt.


if this works for me it will deff work for you.

 

Answer by me
Submitted on 10/31/2006
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i need help too... i even ate fastfood for a week straight and gained about .1 of a lb no joke....and thats not good for football

 

Answer by big t
Submitted on 11/4/2006
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just do no  exercise and just eat food and drink alot of bear then you will gain weight... and smoke a joint listing to ben harper will get you big

 

Answer by JSD
Submitted on 11/23/2006
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YOU GUYS SUCK HOW PATHETIC ARE YOU SISSYS

 

Answer by fishy
Submitted on 11/27/2006
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how can i get bigger i way 11 stone i am only 16 but i wanna train with weights n also protein but i need to no what to do before i do that can u help me type back thanks a lot... or send me a email please.. mike_fishy@hotmail.com   thanks well appreciated?

 

Answer by ZIRCHxWORLD
Submitted on 12/18/2006
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I believe the real problem is lack of confidence not muscle, some think muscle will boost confidence but if u have good confidence then muscle is a result. goodluck<3

 

Answer by rchak91
Submitted on 1/17/2007
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I agree with v0dka and Onno. You should always stretch before and a little after you lift. You also should have a routine. It helps you, so you don't overwork one muscle.

 

Answer by tjuuxxgggggggg
Submitted on 2/13/2007
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tujjjjjyjyyfgygghgfiughhhjklhfguu;ghuhtgutghhhghughgughpguihhuirhtguhg
ghuipuiggyhguhhggurig

 

Answer by brandon
Submitted on 2/22/2007
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i want to play football but the coach wont let me

 

Answer by ur all dumbasses
Submitted on 3/5/2007
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first Joe mamas completely and idiot u don't eat burgers and high fat foods for protein thats worse for u and second he cant spell. i personally lift Monday through Friday i train all different body parts. Monday Wednesday and Friday i train hard doing core lifts like bench, squat, etc. then Tuesday and Thursday i don't lift as hard and i do what i missed or didn't have time for i eat pretty healthy drink a can of pop only about once a week otherwise just water, Gatorade and juices and eat pretty healthy pretty much just no fast food and have a few salads and turkey sandwiches etc.  I may be only 15 but i bench 235 squat 315 and I'm 6'1 185

 

Answer by Ady
Submitted on 3/9/2007
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Leave masterbation and think positively. you can't get bigger unless u eat too much.
never leave your stomach empty always eat something.

 

Answer by Armin
Submitted on 3/11/2007
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well im 16 years old and about 5"7 and 122 pounds.which is kinda small for my age but the problem is that i play soccer and i need to get alot bigger....for now im using the new anator p70 but dont know if its gonna get me bigger or not...if any1 has used this product and know anything about it respond plz..tnx

 

Answer by haha
Submitted on 3/13/2007
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jon ... who u think u r ... mr world u fag

 

Answer by dildocaucusx
Submitted on 3/19/2007
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i snort crack and work out, it works great then i smoke pot to eat and i eat

 

Answer by aaron
Submitted on 4/3/2007
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What you need to do is let you muscles rest between session because you need to remember that when you lift your muscles break down and you need to give them time to build back(when they build back up they build up bigger than before) Thats where the protien comes in, it helps build the muscles back up. If you want to lift each day just lift different muscles each day. Have fun.

 

Answer by aaron
Submitted on 4/3/2007
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What you need to do is let you muscles rest between session because you need to remember that when you lift your muscles break down and you need to give them time to build back(when they build back up they build up bigger than before) Thats where the protien comes in, it helps build the muscles back up. If you want to lift each day just lift different muscles each day. Have fun.

 

Answer by bigash
Submitted on 4/14/2007
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you should go onto maximuscle and get a workout routine

 

Answer by kingkong
Submitted on 4/15/2007
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masterbate alot. i have 21 inch arms n im only 19 only because of excessive masterbation

 

Answer by tyler
Submitted on 4/15/2007
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if you want to get bigger eat 1 gram of protein per pound of weight. and also eat alot of carbs. every day work out once a week, but when you do. do high weight low rep
if you can do more that 3 reps higher the weight. this will only help if you are tired and sore after the workout so work harder than hell one day a week and this should bulk you up

 

Answer by Woodstar (tallest man in Norfolk)
Submitted on 4/30/2007
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pulling a wugga means you must eat chicken for a special amount of time. if you do eat chicken i will kill jumpers for fun. hes alot of professional under control of fire arms and even forgeting to put the kettle on. so when you see him dig a yoop i think you should throw him in the can of of beans....Baked beans. i hope this filled your jug and i hope to see you soon....Captain Picard OUT

 

Answer by woodstar (again, the tallest man in Norfolk)
Submitted on 4/30/2007
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if you need me contact me on woodytriple6@aol.com i hope i helped. thank you

 

Answer by bra boys
Submitted on 5/8/2007
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wank man

 

Answer by troy
Submitted on 5/30/2007
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bobs is the best

 

Answer by wodon
Submitted on 6/7/2007
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I found the best way to put on muscle is to train 6 times a week for about 20-30 mins doing 3 body parts in each
workout and eating anything thats high in calleries when ether possible you may get a bit fat eating a lot but it works.

 

Answer by Damen
Submitted on 7/2/2007
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First off if you really want to put on mass, and want to do it quickly take some supplements. No its not going to screw up your body if your control how much you use.  Take protein shakes. Muscle Juice is cheap and is high in protein.  Also you can take other supplements like Cell Mass. (Works really good)  But for lifting you want to be able to do about 10-15 reps per set. And you want to do about 3-4 sets.  Increase the weight if you can each set.  To make it easier take a little book and pen to the gym and keep track of each Set and how much eight you do.  That will also become motivation as you see the weight increase. Also just talk to one of the trainers at the gym. They will know what to do.

 

Answer by don
Submitted on 7/7/2007
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You should train 3 days a week as muscles need 48 hours to grow and repair themselves. Do not allocate training certain muscles on certain days, otherwise ur allowing too much rest.Lifting weights that allow 12-16 reps grow muscle, 3-7 reps boosts strength, 7-12 somewhere in the middle, so make sure to hit these equally. Make sure ur getting enough calories and protein, eat foods low in sat. and trans fat, eat whole grains.

 

Answer by Strong man
Submitted on 7/14/2007
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everybody listen up all you have to do is lift weights eat alot of meat and protein and you will get stronger. Now I bench 575 pounds.

 

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