What is the fastest way to gain muscle and get stronger?
154490
If you want to gain real muscle that will stay with you, try to lay off all of the crazy muscle building drinks, shakes, high-carb diets and all of that trash.\n\nYou need protein and a good amount of carbs, but most importantly a WELL-BALANCED DIET. Make sure you eat enough GOOD sugars and vitamins right after you work out, as well as gradually drink about a liter of water depending on how much you weigh. Bananas and orange juice provide the vitamins and sugars your muscles need to strengthen themselves immediately after a workout.\n\nEveryone knows muscles are built from protein, so tuna fish (good, healthy source of protein), or fish (also a great source) are good things to work into your regular diet.\n\nIn the morning, try to eat eggs once in a while because they also carry a lot of protein.\n\nNever over-work your muscles to the point where you're going to hurt yourself. You will not gain muscle like lightning no matter what you do. Steroids are a poor decision as well. If you enjoy growing (literally) breasts, your testicles shrinking and causing severe physical problems as well as dependency on the drug, maybe steroids is for you. I wouldn't recommend them.\n\nTalk to someone who knows what they're doing to figure out a workout plan for you.\n\nGood luck with your muscle!
120617
The best way to increase your weight is to always exceed your daily energy requirements. Find out exactly how many calories you burn on a daily basis through an assessment of your BMR (Basal Metabolic Rate)& AMR (Active Metabolic Rate). Once you have these numbers, it's simple math. Ensure you are above or consuming more calories than your body burns on a daily basis and you should increase your mass with the appropriate weight training regimen. \n\nhttp://preventdisease.com/healthtools/articles/bmr.html\n\nHere are some tips:\n1) always eat a heavy complex carb meal (pasta/rice)at least 1-2 hours before going to sleep.\n2) try weight gainer shakes at your local health food store.\n3) STAY AWAY FROM CARDIO (this really should be a short-term ideally since refraining from cardiovascular exercise can jepordize long-term health). For your purposes in the short-term, cardio will only hamper efforts to gain weight. If you don't have to run then walk, if you don't have to walk then stand, if you don't have to stand then sit, if you don't have to sit then lie down.\n4) weight training (if you are at least intermediate level) should not exceed 8 reps, especially on large muscle groups. Please seek the advice of a professional trainer before proceeding with heavy weights if you are not at least an intermediate level weight trainer. \n5) concentrate on multi joint and power movements such as squats and deadlifts for the largest spike in growth hormone during your workouts (again proceed only under supervision)\n6) never workout more than 90 minutes\n7) track your progress - it's the only way you'll find out what works for you\n8) sleep sleep and more sleep - minimum 9-10 hours to maximize growth.\n9) Drink plenty of water\n10) Creatine - probably one of the best ways to gain weight (if used properly) in the short-term.\n\nHere's a list of weight training exercises to help you:\n\nhttp://preventdisease.com/fitness/Strength_Exercises.html
226128
eat a lot of protein. they are the building blocks of muscles. you should consider protein shakes. get a good exercise programme and stick with it.\neat half a banana before you train and the other half straight after, preferably with a shake. \nwith a good diet, thats high in protein, and a good work out progamme you should be able to do it easily.
828157
If you want to increase your strength anywhere, you need to move weight.  The best (well, easiest) way to increase chest strength in particular is to use the chest press and similar machines in a gym.  But going to a gym is not for everyone, and you can get a lot of the same kinds of exercise from simple dumbells that you can buy in any sporting goods store for just a few dollars.  \n\nIt is hard to describe the exercises, but fortunately, they are illustrated and explained on a number of Web sites.  Here is one of them. http://exercise.about.com/cs/exerciseworkouts/l/blsamplechest.htm\n\nGood luck!!
967369
The way to build strength fast is by doing short, quick reps but by going all the way down, which is the lastest information they claim to know. You also need to increase either the amount lifted or the number of reps you do once your fitness peaks in order to build all the way up to your amount set for. \nAlso eat more protein of course... you need proper rest between sets cause that's when all the muscle building takes palce... take 2 days off in between the same muscle workout\nthese are good reps you are doing btw. keep it up
555002
Eat foods that are high in protein and carbohydrates, these will give the body the energy it needs to help you exercise for longer periods of time.  Eating spaghetti or some other type of pasta is the best way to get carbs into your body.\n  Exercise is the best way for you to "bulk up", start with something simple like walking, jogging then running round your block, then do the same but include going through a park.  Once you can run these courses with ease, throw in a few obstacles for you to jump or climb over.\n  Also try going to the gym.  Most people at the gym are more than willing to help you with your training while your learning, the most important thing to remember is not to expect changes immediately, they will come with time, as will the weight.  Muscle weighs more than fat, you don't want to be a fat kid (unless your a lineman in football), fat kids get bullied more easily because they can't fight back.\n  Take it slow and easy, don't push your body too hard, you will only injure yourself!\n  Good luck kid!  I hope you make it!
872331
ok...\n1.. training when u young and your body still growing you will f up your body and stunt your growth...\n2. the only way to increase muscle mass is to eat protein... beans, fish, tofu etc etc...\n3 after training make sure u get some zinc in to repair the nerve endings\n4 get a proper training schedule to maximise your time in the gym\n5 eat 5 times a day to keep your matabolism up and going\n\nthat all i could think off!\n\nhave fun!
158350
working out anything for more than 45 min is a waste of time because you end up destroy your own current muscles for energy, and also leads to overtraining which will also waste your muscle and prevent them from recovering thus will not build you any new muscle. \n\n\nnow here is the way to build muscle properly and increase the speed in which you will gain them:\n\nthe secret to gaining muscle is to shock your muscles every work out. this can be done in the following ways:\n\n-changing the order of the exercise each work out\n- changing the speed at which you lift the weights, slow or faster\n-super sets which means doing two or more opposite or same body part exercises\n- giant sets which means no rest between all sets performed for a specific body part\n- negatives which means lowering the weight very slowly after one rep\n- stripping which means lifting the heaviest weight you can to muscle failure (when you can lift it anymore) for no more than 6-8 repetitions and then going to a slightly lower weight + repeat\n\nthat's only a few ways to shock your muscles into growing. Muscles have a memory so you must vary and change your routine and shocking methods constantly.\n\nalso there is the diet component:\n\nproteins: make sure you eat a palm size protein portion every meal, which should be every 3 hours that you arent sleeping and do not eatt 3 hours before going to bed to prevent food from metabolizing into fat.\n\ncarbs: 2 clenched fists is the ideal portion\n\nfats: olive oils, flaxseed oils, peanuts, almonds, no more than 10-12 or a table spoon per meal for the oils\n\nmake sure you do not work the same muscle groups within 48 hours or 2 days to give them time to recover and grow.\n\nmake sure you sleep at least 8 hours, as much of the recovery occurs during sleep.\n\nmake sure you eat no more than 1 hour after your work outs\n\nmake sure you have a protein shake before going to bed, no other food if possible \n\nthrow junk food, alcohol, and other tempting food in the garbage. \n\nkeep your training to 3 sets of 6-8 repetitions per exercise@ 3 exercises per body part\n\nany more question, visit this excellent site bellow, and good luck
889513
Gain Weight Step 1 - eating!\n\nEating is the first and most important factor that is needed to gain weight. It's simple - you need to eat more calories than you burn. This does not mean eating anything and everything that is not nailed down. Carefully plan your meals with foods that will help you gain lean mass, not fat. I suggest 6 meals. Breakfast, lunch, dinner, and three other small meals scheduled throughout the day. The goal is to eat every 2.5 to 3 hours.\n\nFocus on foods such as steak, chicken, fruit, milk, vegetables, cheese and assorted types of nuts. It's recommended to eat 4 - 6 pieces of fresh fruit a day, and at least four tall glasses of milk. Milk is a great, cheap protein source - take advantage of it. A sample snack meal would be a glass of milk, an apple, and a hand full of peanuts.\n\nGain Weight Step 2 - lifting!\n\nAs stated, proper eating is of utmost importance when attempting to gain weight, but if you do not lift weights, the majority of that gained weight will be fat - not muscle.\n\nWhen trying to gain weight, I suggest working out three times a week. You need to lift hard and then recover for the next workout. Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press. These are the exercises that will turn those extra calories into muscle. You are not going to gain much by doing lateral raises and step-ups every workout. You need the multiple-joint lifts that will shock your system and stimulate your body into growth. Focus on getting strong by adding a small amount of weight each workout. If you focus on strength, size will follow. Case in point, look around at your local gym - the strongest guys are also the biggest.\n\nGain Weight Step 3 - supplements!\n\nTo gain weight, you do not NEED supplements, but they will help you gain the weight quicker. That's what they are, supplements to an already good diet and training program. Think of supplements as the finishing touch.\n\nI like to keep things simple and, therefore, I suggest only two types supplements for those wishing to gain weight. The first is a weight gain shake. The shakes I recommend are ProLab's N Large 2. It's the best value out there. The way N' Large 2  will help is by giving you a large quantity of calories in one small serving. It will provide you with 620 calories in one easy shake and is especially great for people who do not have time for breakfast, or snacks while on the go. Just mix a serving with water or fruit juice and gulp it down in a just a couple of minutes. Get yourself a Shaker Bottle to make it even easier.\n\n\n\n\n(I got these answers from the website below...check it out, it has some great advice)
944200
Great question! I've done a variety of push-ups and I've seen better results with added weight. You might already have a nice set of muscles, but if you add weights you'll have more bulk. \n\nThere's one simple way to get bigger faster. Cut your rest time shorter no more than 30 to 90 seconds between sets. Longer rests let your muscles slacken by not stressing them long enough to stimulate growth. Shortening the rest reduces recovery time for your muscles, so you've more likely to completely fatigue them. So which workouts will give you broader pecs? Try the following: \n\nPush-ups : These are a great for the upper body and chest, but aim for perfect form before increasing number of reps and sets. Keep your entire body from head to heel in a straight line, and look down. Gradually such resting your feet (or hands) as on a bench or gym ball. Do about 2-3 sets of 16 to 20 repetitions each. \n\nBench Press : Lie on a bench, making sure your neck and lower back are in contact with the bench, and your feet are not too far from the body (causing your back to arch.) If your bench is too high (this too can cause the back to arch) then place your feet on a platform to avoid hyper extension of your spine and keep it neutral. \n\nTaking appropriate weights, raise your palms, keeping your wrist pronated and above the chest. Inhale and bring your palms down close to your chest. Exhale and push your palms up, straightening your elbows but not locking it. Do about 2-3 sets of 8 to12 repetitions each, feeling volitional muscle fatigue by the end of the set. \n\nBench Flye : Same positions as above except your palms are facing each other. Inhale as you take your arms down in an arc. Do about 2-3 sets of 8-12reps each. \n\nAs a variation, the bench Press or Flye can be done on gym ball in a supine incline position or supine bridge position for added work by the stabilizers.
764956
Endurance exercise can help improve both speed and strength. Do each of the follow for minute and march in place for a minute keeping the knees lifted inbetween each move.\n\nPretend Jump Shot - lead with the left foot first and then the next minute lead with the right\n\nShuffle back and forth three steps to each side and stay low like you are almost squatting\n\nQuick Feet - the legs wide run in place as fast as you can while staying lower in a squat-like position\n\nJump Rope\n\nLateral Leaps - pick up the right leg leap to the right and then back to the left\n\nTire Jumps - leading with the right foot step forward like you are stepping into a tire and then bring the left foot forward, right foot back and left foot back. be sure to really pick up the feet (remember up over the tire) and pick up the pace to a run and than switch the next minute so your left foot is leading
820615
You need to get in the weight room and do lot of low weight reps on your quads and hamies.  This will increase your force production without increasing your weight, which should increase your speed.  Working on your calves should help some, too.
869503
If you are looking for 1 single exercise to help you gain muscle mass, I would say pushups are the best.  If you are asking this because you are trying to look good, mix in some bicep curls too.  But if you are just trying to gain size and to better defend yourself, pushups are the quickest.  Start with sets of 15 and increase to sets of 50.  Do 4 sets every day.
712864
Simply train for strength.  Human muscle tissue contains three different fibers:  Red (endurance, low intensity), Intermediate (moderate intensity work), and White (high intensity, responsible for strength, speed, and overall size).\n\nThere's no need to do "explosive" training to become faster--such training actually WILL generate injuries from all the jerking and pulling created between the muscles and the tendon attachments.\n\nI would recommend standard weight training, doing mostly compound movements; excercises that use more than one muscle group, such as squats and bench presses.  Perform each excercise with weight that's heavy enough to reach positive muscular failure (the point where you cannot do another repitition regardless of how hard you try) within six to eight repititions.  Keep your movements absolutely under control--no jerking or swinging, unless you like your doctor and wish to visit him often!  In choosing the weight you use, make sure that you can hold the weight in place, briefly, at any point of the excercise's rang of motion.  If you can't, you didn't lift it--you threw it, using momentum to rob your muscles of work they should have been laboring against.\n\nIf you're sceptical that using slower, heavy, movements is a good way to generate both an increase in strength and speed, consider this:  Let's assume that you're about to pick up a box that you fully beleive is heavy.  You'll lift that box pretty quickly, won't you?  Also, image yourself carrying a five-gallon bucket that's full of water.  The handle breaks.  Your hand--which is still under control of an arm that was holding some weight just moments before--would jerk clean up to your shoulder before you'd be able to react to the broken bucket handle.  Strength and speed are related!  \n\nMake sure that you allow plenty of time for muscle recouperation and growth in between workouts--overtaining is very easy while training for strength, because the more intense the workout, the more a muscle is exposed to stress.  The more stress, the greater the amount of time needed to recover.\n\nFor more information, I'd recommend the excellent book by Mike Mentzer entitled, "High Intensity Training the Mike Mentzer Way," which is availible at most major bookstores.
956758
Do squats, and forget the high reps, you want strong powerful quads so you can be a monster at your postion. 4-6 reps for squats\ndeadlifts\nshrugs\ndo these with your regular workout and you'll gain alot better and powerful, explosive muscles.\nAll these are to be done heavy
1045551
Do power jumps. Setup a few levels that total in height 3 to 4 feet. Then in each hand hold 5 pound weights and jump on top of these levels, then step down. Repeat this for about 30 minutes. Next, go to the gym and work on your calf muscles. Using the calf machine will make your calves stronger. Don't over do it, you want to have lean muscles, not heavy. Then go the machine that works out your legs. I ts the one where you lay on your back and you lift the weights with just your legs and feet. The goal is to get explosive jumping. If you can beat a guy to the rim by jumping faster, then it doesn't matter how high he jumps.\n\nHave fun.
244088
i. Eat more calories\nDo the math. Eat larger portions and eat at least five meals a day.\n\nii. Make smart choices\nFor example, choose dairy products, fish and meat over bread. Choose eggs over vegetables.\nEat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.\n\niii. Protein is important\nncrease your protein intake\n\niv. Snack a lot\nConsume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.\n\nv. Fluids help too\nDrink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.\n\nvi. Intensify workouts\nAerobics are great, right? Not for weight gain!\nYou need to exercise really hard and intensely to gain muscle mass\n\nii. Weights are the way to go\nFocus on free weight exercises (which do not require machinery) that target your large muscle groups. For example, you need dumbells, not fancy gym machines.\n\nviii. Space out your workouts\n\nIf you have a high basic metabolic rate -- which means you expend a lot of energy even at rest -- you need short intense workouts instead of long periods of low-stress activity.\n\nix. Creatine?\n\nx. Be consistent