what is a good work out plan for a skinny guy to gain mass quick?
337604
A possible diet plan is to use protein shakes after your workouts and healthy fruit smoothies before your workouts for energy.  It really depends on the the person.  But, in order to gain mass quickly, you must consume a lot of calories.  I would suggest at least 3000 calories a day.  But keep it healthy like mentioned above.  Eat lean meat, fruits, vegetables, bread (like whole grains).  Eat about five or six small meals a day.... Try to avoid fatty foods (most notably dessert like ice cream) and you should be able to pack on muscle.\n\nA possible workout plan...while simultaneously sticking to diet plan above..is to work out about 3 times a week every other day.  Focus on compound exercises..that work major muscle groups.  Examples are dumbbell bench press, squats, lunges, and rows.  That way, you can work the most in the least amount of time.  On you off days, maybe do one session of cardio..but keep it to a minimum since you want to gain weight.  \n\nHope this helps
1065424
To bulk out in such a short time you'll need to cut out your 'long-distance' running.\nAs I'm sure you're aware you can gain weight quite fast in this time, (and it usually hits the stomach) But to put on this amount in muscle, can take about 5-6 months.\n\nGood luck in your attempts.
205336
Time, just eat right, work out at least an hour a day on weight training 6X/week 3 days uppper body, 3 days legs.  Then, run sprints, 20 yard sprints X 30 reps/day for endurance and speed.  I also suggest getting a bicycle and riding 10 miles a day for the summer to build up your legs and endurance on top of the workouts.  Finally give your body a full day each week to recover, and never excersize the same muscle groups two days in a row as they need time to heal.  That way you can add bulk to your frame without hurting your body.\n\nDO NOT TRY THE "EASY WAY" AND TAKE PERFORMANCE ENHANCING DRUGS.  They work, but are counter productive if you are interested in going further as success at this level comes by talent and hard work.
444801
eat more protein and work on strength training to gain muscle mass.
975964
Lots of protein and carbs. Also stay off the light weights. go for the 2 or 3 rep power lift. IE, what I do...wide arm bench press....260 for4...300 for 2 to 3... 315 for 1 to 2 when you get where you want, go to light weights and lots of reps, 3 sets of 20 you'll have size, strength and definition!! power up! :)
344297
You definately want to up your caloric intake, which it seems you are doing. Make sure you are eating more lean protein and vegetables. Keep bread and other carbs to a minumum, but you *do* need to eat them. To bulk up quick, you can try lifting heavier weighs for fewer repetitions. This doesn't burn off the fat over the muscle though. You could end up with big old muscles with a layer of fat over them. To avoid this, lifting a lighter weight (say 5 or so pounds) for MORE repetitions makes long, lean muscles. I'd also suggest an exercise ball. You can do so much with just your body, two 5 pound weights, and an exercise ball. You can try adding one of those powders from GNC. Sometimes they taste nasty so only get a little container at first to see if you like it instead of buying a huge one and possibly wasting your money because you don't use it.
285266
Hmm, do you really need the steroids? Go to a gym that offers a machines that work out a wide range of muscles. Be sure to run or swim for cardio exercise, and be sure to take your vitamins!\nSteroids aren't the safest method for gaining muscle mass, and in my opinion the guys on those strongest man competitions look absolutely disgusting. Built guys look very nice (think Tyrese form 2Fast 2Furious), but super ripped is just gross.
304253
Since you are an etcomorph.  Being of smaller frame and you probably have a high metabolic rate, I would suggest eating a lot.  Healthy stuff of course though.  Like eat lean meat, vegetables, and fruits.  Try to get at least 3,000 calories a day.  Try drinking protein shakes after your workouts and energy drinks before.\n\nOkay so you have a dumbell..maybe two..use it for compound exercises like hold one dumbbell in each hand and squat.  Also use if for lunges. Hold one dumbbell in hand and have other hand against wall...move calf up and down..this is standing calf raise. For upper body, do shoulder press and maybe upright or bent rows.  If you have rudimentary bench you can do bench presses.  You can do these w/o weights too..like body weight squat, pushups, and situps.\n\nGood luck..be sure to eat and also get another dumbell. You need protein to build muscle.
312888
Presumably you don't want to be fat, but bigger.  So I recommend lifting as heavy weights as you can, do the protien thing, and build up your muscle.  Now also keep in mind that this takes a long time.... so I guess if you want to gain wait quick...\n\nDrink Starbuck\neat McDonalds\nwatch too much tv
59000
find a good protein drink and work out with weights to gain muscle mass. muscle is heavier than fat.
160856
Depending on how "thick" you are thinking of, some amount of weight training would be advisable.  It's the best way to increase muscle mass.  Weight machines in the gym will help build muscle, but it's the exercises with free weights that make solid gains.  You can ask any personal trainer how to best work the legs and they will most likely say squats are their choice.  These also work your butt and lower back.  Obviously you have to balance your workouts so that all of your muscle groups get adequate attention - symmetry is important.  \n\nExercise is only half of the equation.  A proper diet with a good amount of quality protein is essential if you want to make healthy progress.  Eating 5 times a day is also important, as this ensures a more complete absorbtion of nutrients and aids muscle recovery.  You will need to eat more calories than usual if you would like to gain muscle mass.  This isn't a reason to go crazy, but typically if you start a good workout routine your body will tell you that it needs more food, trust me.
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!
975875
Lots of cardio.  Eat right.  I assume you do not want to "BULK UP", since you say "lean".\n\nYou can do ab work all the time but if you have a layer of fat covering it up, you will NEVER see them. \n\nBelieve it or not, deadlifts and squats will give you a nice lean body with decent body mass.  To NOT bulk up stick with higher reps.\n\nEVERYONE has great abs, just some of us are hiding them under layers of FAT!
1000234
well, if you don't mind putting out effort, http://www.bodybuilding.com/fun/index.html that site will tell you how to get in shape and what to eat and all to build up muscle mass
312568
For starters increase your dietary intake of good carbs and protein. I like the nytrowhey for hard gainers. Great stuff. Also creatine definately works great\nThe quickest way to put on weight(good weight) is a combination of weight training, supplementation, rest and diet. Everyday make sure you get ample rest 9 hours at least. Join a gym and get start training hard, this will increase your appetite for food. Get down 6 or more meals a day filled with red meat, chicken, vegetables and some carbs. Whether it be potatoes, rice, pasta, don't be scared of the carbs. Use a weight gainer such as Universal Nutrition Muscle Juice, along with creatine and Universal Animal Pak. Consistency as in anything else in life will bring results. You will look and feel great using this method. Remember muscle is heavier than fat, and more visibly appealing, so rather than just eating alone weight train, supplement, diet, and rest
928465
Thats a tough one.  It sounds like you are in good shape which is good.  I would switch from doing as much sprinting to doing more endurance style work.  Try running longer distances slower or perhaps an elliptical on low resistance for longer time.  This will work more on toning and burning calories rather than bulking you up.  Pilates like the other guy said is good too.  If it takes a long time, don't sweat it.  Many guys like a girl with muscular legs. :)
1129862
I run for 30minutes, 500 situps not at once divide it up,150 leglifts,100 pushups and 500 jumping jacks, 20 squats each held for 20 seconds.This is a days work out. Eat alot of protein and eat 6 small meals a day.I suggest 4 times a week