what is a good way to build muscle and bulk for a man?
404691
free weights, protein shakes.
81562
You should try strength training instead.  Using weights would help build muscle.
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.
804088
Do body Building! It helps build strong muscles which give you wieght. I have a cousin who does wheight lifting and he is only 18 and is 230 pounds. he has gigantic arms and has a six pack
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!
675224
It takes heavy weight to develop bulk. light weights with more repetitions will tone and slenderize
307134
These are 2 great programs for bodybuilding.\n\nProgram #1: Working Out To Build Mass \n\nIm currently useing this one\n\nMonday \n\n\nBench press 1x12, 10, 10 \nIncline press 1x12, 10, 10 \nMilitary press 1x12, 10, 10 \nSide-raise 3x12 \nTricep ext 3x12 \nKickback 3x12 \n\n Click Here For A Printable Log Of Monday! \n\nTuesday \n\n\nPull down 1x12, 10, 10 \nSeated Row 1x12, 10, 10 \nBent-over-raise 1x12, 10, 10 \nShrugs 3x12 \nBarbell Curl 3x12 \nDB Curl  3x12 \n\n Click Here For A Printable Log Of Tuesday! \n\nWednesday \n\n\nTake a day off. Eat plenty and sleep.\nThursday \n\n\nSquat 1x12, 10, 10 \nLunges 3x12 \nStiff-Legged Dead lift 3x12 \nLeg Curl 3x12 \nCalf-raise 5x12 \n\n Click Here For A Printable Log Of Thursday! \n\nFriday \n\n\nStart rotation over. Workout Saturday if you feel like it. If not, wait till Monday for another workout.\n\n\nProgram #2: Gaining Muscle & Losing Fat \n\nThe following is a workout program for you to look at. Now, this is just here to give you an idea of what I'm talking about. It's not the answer. In other words, you'll still want to switch things up every couple of weeks or so. \n\nMonday \n\n\nBench press 3x12 \nIncline fly 3x12 \nMilitary press 3x12 \nDB French press 3x12 \nAerobic Work 20 to 30 minutes. \nHeart rate at 60 to 90%. \n\n Click Here For A Printable Log Of Monday! \n\nWednesday \n\n\nSquat 3x12 \nLunges  3x12 \nLeg Curl 3x12 \nPull down 3x12 \nSeated Row 3x12 \nBarbell Curl  3x12 \nAerobic Work  20 to 30 Minutes. \n\n Click Here For A Printable Log Of Wednesday! \n\nFriday \n\n\nSquat 3x12 \nBench Press 3x12 \nLat pull down 3x12 \nBarbell Curl 3x12 \nDB French press  5x12 \nAerobic Work  20 to 30 minutes. Heart rate at 60 to 90%. \n\nquestions? Contact me. I will give you some great websites and articles on how to truly lose that weight.
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)
60199
#1 if you have a lot of fat start there. Try to lose some of that first. Caridio, better diet, etc.\n\n#2 then just begon to tone up. Less weight more reps 10 - 14. low weight high reps just make you look more bulky.\n\n#3 diet. In order to gain muscle you really need to keep your fat intake to a minimun. Eat food rich in protein, but not to high on carbs. Turkey, Grilled chicken, boiled potatoes, LOTS OF VEGGIES, to start two or three protein shakes are pretty decent. 1 in the morning, 1 after workout, 1 at night. You have to eat 4 - 6 small size meals rather than just three big ones. Don't ever allow yourself to get too hungry. opt for healthy snack like raisens, peanuts, yogurt, fruit, etc. Before you start loading up on any supplements like creatine give your body 6 - 8 weeks to adapt to your new workout. You should begin to see "real" results by then.
807782
Hi, Im not a body builder but I started lifting weights around your age.\nOne of the most important things if you want to build muscle is your diet. It depends if you have a fast, slow or normal metabolism (how fast your body burns calories/energy/fat) you should know yourself what you are. Make sure you have a balanced diet and a little bit of extra protein (chicken & turkey are good sources). If you need a bit more protein in your diet I would recommend a "protein shake" these are safe and are not steroids they just contain a multi-vitamin and protein (protein can be found in many foods naturally) this is an easy way to boost your amount of protein without the hassle of cooking etc.\nRead up on diet etc I recommend www.menshealth.com I would also recommend the magazine it features a wide range of workouts, food, interesting articles, sports etc.\nDon’t work yourself too hard lifting heavy weights if you feel any strain stop! Don’t try to act tough in the gym and lift weights to impress others you could do serious damage that will set back your training and may be do permanent damage.\nYou can build muscle doing cardio/sport etc. I would also recommend that you build up your flexibility while you are young this will help prevent pulling muscles etc in the future. \nStart with light weights 3 sets 15 reps as it gets easier build up the weights. Also rest a day between lifting weights its normal to feel achy the next day but this will go away after awhile. I would say to do a workout like this 3-4 times a week.\nI could go on forever but check out the website and the magazine if you go to a decent gym don’t be afraid to ask questions there too. Have a look at www.maximuscle.co.uk too I wouldn’t recommend anything else but the protein shakes though.\nGood luck!\n\nEDIT: I forgot you are only 16! You are still growing so take it easy and eat a balanced diet up your intake of protein but you probally wont need a protein shakes at your age. I would also say you should start swimming its a good full body work out.
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.
692929
You might consider the Atkins diet - lots and lots of protein to help build muscle - and maybe doing some work in construction to help build your body up.
892156
whey protein powder and a multivitamin really....ive learnt (by experience) that most others are just a waste of money...you just need to ensure you're getting enough protein to heal your muscles, and a good multivitamin just for the sake of it.....i also take a zinc supplement to make sure my testosterone level is high enough, and a magnesium citrate (300mg) pill to relax muscles..dont bother with most of that fancy stuff....creatine will add some bulk though....but yeah, vitamin+protein would be adequate
1152653
put as much weight on your shoulders as you are comfotabl with when you work out. the only way to build muscle is to tear it. no pain-no gain. muscle grows on 3 things- protein, creatin, and water
359639
I used to be in the same shoes than you.  If arms are small and you want to build them up do the following \n\n1-work out arms 2 times per week with free waits.  Use enough weights to only be able to do 10 reps. That will build bulk.  do only three excercises, tricepts curls, bicept curls, dips, etc. per excercise day.\n\n2-take amino acides and protein with your diet.
322916
Eat protein & exercise to build bulk. Otherwise you'll just be fat & flabby in the long run.
473307
Building muscle mass requires high intensity training. This is basically what you have described; high weight, low reps.\nI would suggest 2 sets of 6-10 reps in good form  making sure the muscle group is worked to failure.