How do i gain a lot of muscle fast without weird supplements or steroids?
413078
Lift weights and eat more,you can do amazing things with muscles.\nDo not overlook the obvious,push-ups and sit-ups still work.\nIt is hard work and never-ending and be careful how fast you try to accomplish it all.\nYou can rip muscles and get hernias that way.\nAnything done well is time consuming in one way or another.\nJust remember GIGO:Garbage In Garbage Out.\nIf your work outs are garbage expect garbage results.\nIt is that way with all things.
1112039
Step 1 - eating\n- eat more calories than you burn; eat every 2.5 to 3 hours\n\nStep 2 - lifting\n-  working out three times a week\n- Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press\n\nStep 3 - supplements\n- N Large 2\n- American Creatine - 1000g\n\n the 2 supplements mentioned above properly, you can expect a weight gain of about 10-15lbs within a month\n\nSince you don't want to take supplements you can do steps 1&2 especially if you have a 1-3 year time frame.
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
288194
No; absolutely not! You have some options here. Consider getting yourself a weight trainer & tell him/her you're wanting to bulk up. Consider increasing your protein intake. Also, start eating up to 6 smaller meals a day instead of 3 larger meals. There are also natural supplements you can take that will mimick hormones & steroids, but with less damaging side effects. Good luck!
456614
your body can only produce a certain amount of muscle mass without the use of steroids. That's just how genetics works. If you have a big frame, you can pack on more muscle then someone with a smaller frame. 280 pounds is pretty heavy, but I don't know how tall you are. If you got 280 pounds of muscle on you, then that's alot of muscle already. If it's all fat, then you need to drop the fat with cardio, and build the weight back with muscle. I would definitely go with the protein and calorie burning shakes that you get at GNC. A blend called Muscle Milk is good.
527801
Eating to Gain Mass\n \nThis is usually the forgotten element of most mass programs. Food. The truth is, no one will gain muscle without food. It seems so simple and basic, yet most don't get enough of it to build muscle.\n\nDieting for muscle gain is simply a matter of eating. You must eat more calories than your body burns off. Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely.\n\nThe majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutritionless calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle. \n\nHigh quality protein, which the body breaks down into amino acids, should be the center point of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. So, for example, if you weight 100 lbs., you should be eating at least 100 grams of protein per day. You also must have protein at every meal. \n\nTo enable your body to actually assimilate and use the all the calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients . I always eat six meals each day, evenly spaced out at three-hour intervals. My goal is to provide my body with constant nourishment throughout the day.\n\nYou don't have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources. Soy protein, tofu and bean curd have their place, but for getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish. \n\nHigh Protein Foods\nWhey protein \nEggs \nEgg whites \nChicken breasts \nTurkey Breasts \nLean Beef \nFish (tuna, salmon) \nProtein bar \nSoy protein Isolate \n\nHigh Carbohydrate Food\nPotatoes (baked, fries, hash browns) \nSweet Potatoes, yams \nOatmeal, cream of wheat, cream of rice rice \nBeans \nAny green leafy vegetable \nBread \nPasta \nAll cereals (hot or cold)\n\nHealthy Fats \nOlive oil \nSunflower oil \nSafflower oil \nFlaxseed oil \nWalnuts \nAvocados \n\n \n\nSample Mass Diet \n\nIt provides 2,440 calories, 234g of protein, 182g of carbs and 81g of fat: \n\n8am -- Meal 1 \nMyoplex, 1 tsp flaxseed oil \n432 calories, 42g of protein, 25g of carbs, 14g of fat \n\n11pm -- Meal 2 \n4 Whole Eggs w/ 1 cup of hash browns \n440 calories, 28g of protein, 36g of carbs, 20g of fat\n\n2pm -- Meal 3 \n6 oz. chicken breast with 1/2 cup of rice \n319 calories, 50g of protein, 23g of carbs, 7g of fat\n\n5pm -- Meal 4 \n4 whole eggs in a flour tortilla w/salsa \n367 calories, 24g of protein, 17g of carbs, 20g of fat\n\n8pm -- Meal 5 \nMyoplex, 1tsp flaxseed oil \n432 calories, 42g of protein, 25g of carbs, 14g of fat \n\n\n8pm -- Meal 6 \n6 oz grilled tuna with large baked potato, 1 cup of veggies \n450 calories, 48g of protein, 56g of carbs, 6g of fat \n \n\n\nhttp://www.skinnyguy.net
273891
You might be doing a little too much. Especially if you are talking about gaining muscle mass. Gaining muscle mass is a combination of exercise, nutrition, and recovery. If any one of those is out of whack you won't experience the best possible gains. In some cases you won't see any.\n\nMy advice would be:\n\n1. Cut you workouts down to three full body workouts a week. Either Mon,Wed,Fri or Tues,Thurs,Sat. This schedule will allow your muscles to recover and grow. Remember to increase the weight on all your lifts by 10% every two weeks. Try this for about six months. \n\n2. Get a gram of protein for every pound of bodyweight or your lean body mass. Try to get it from lean sources. Eat about six small meals per day.\n\n3. Try creatine and HMB.\n\n4. Drink plenty of water. If you divide your bodyweight in pounds by two that is the number of ounces of water you need to drink in a day.\n\n5. Remember to stretch.\n\n6. Do at least a half hour of cardio three times a week. For some fun cardio take up a martial art like Karate or Tae Kwon Do.\n\n7. Take a good multivitamin.\n\n8. Find out what your body type is. Are you a mesomorph, endomorph, or ectomorph? Are you a combination of any of these. These bodytypes determine how you should workout. Look them up on www.bodybuilding.com for a full explanation.\n\n9. Get as much quality sleep as you can. Eight hours a night is good. You grow while you are sleeping.\n\nHere's a sample three day workout:\n\nWORK OUT PROGRAM \n3 X WEEK\n\n\nLEGS\nSquat 3x8\nStraight Leg Deadlift 3x10\nStanding Calf Raise 3x10-15\n\nCHEST\nBench Press 3x8-10\nFlyes 3x8-10\n\nBACK\nPulldown 3x10-15\nBent Over Rows 3x6-10\nDeadlifts 3x10-12\n\nSHOULDERS\n\nMilitary Press 3x8-10\nUpright Rows 3x10-15\n\nBICEPS\n\nStanding Barbell Curls 3x10-12\n\nTRICEPS \nLying Tricep Extensions 3x10-15\n\nSTOMACH\n\nCrunches 3x50\n\n\nMon., Wed., Fri. or Tues., Thurs., Sat.\n\nEvery two weeks increase the weight on each exercise by 10%. If you can’t don’t worry about it. Keep trying until you can.\n\nAfter a while you can move back up into heavier workouts. Hope this helps! I used this answer once before to help somebody else!\n\nSource(s):\nBodybuilding 101 by Robert Wolff\nSuper Squats by Randall Strossen\nStretching by Bob Anderson\nThe Education of a Bodybuilder by Arnold Schwarzenegger\nArnold Schwarzenegger's Encyclopedia of Modern Bodybuilding
432115
Gaining quality muscle mass encompasses a lot of different factors. Exercise, diet, genetics, ...etc determine the amount and how quickly you can gain muslce mass.\nI hate to disappoint you, but what you are asking is impossible.\nThe good news is you can begin today building a better body and adding quality muscle mass.\nCheck out my site for more info. Good luck!
268818
go to walmart (yes walmart) get a big container of creatine and whey, work out 6-7 days a week take the whey before and after workouts (this is when the muscle needs it the most). take the creatine with sugar of some kind (mix it well with orange juice and it isn't too bad) and you can add the whey to the creatine mix. It needs to be blended by a blender for at least 2 minuets. Creatine is the main building block of protein and you should take it 3-4 times a day. Whey is a complete protein, and it is used within a half hour because it doesn't have any fat. Egg is a good high fat slow releasing protein. the creatine should be cycled, 3-4 times a day for no more than a week and then 1-2 times a day for a week or too, because the body realizes the external source and doesn't put it to it's full potential. Creatine and proteins are the safest way to gain because they are internally made! Creatine helps most with muscle recovery, and if you hit the gym hard you won't have a muscle ache in the morning with proper nutrition. I did what I just listed here for a week and gained 45 pounds on benchpress.\n\ndon't forget to scretch well
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
542305
you can gain weight in muscle. or just eat a lot of healthy foods.
150277
Fast is not necessarily good! Start eating right , lots of lean protein, fruits and vegetables. Try to stay away from breads , pastas and if you must have them, use whole wheat breads and pasta. They are really good.\nGo to the doctor and get a complete checkup including bloodwork to make sure you have no medical problems that exercise/sports could interfere with.\nStart slow! Pick an exercise/sport that appeals to you ! Make sure you stretch before you exercise and when you are cooling down. Try exercising for 15 -20 min every day for a week. Second week up it to 30 min. Third week, intensify the exercise. Each week you increase a little bit. It doesn't matter if you are weight lifting , playing golf or walking it is all done the same. Slow and steady doesn't get you hurt and makes what you are doing more enjoyable.\nThe next is a good vitamin & supplement program. Todays foods do not supply enough for our bodies . A high caliber natural vitamin/supplement program is the way to go. Not the store brands. They are sadly lacking in quality in government studies.
800249
The answer is not cheesecake or junk food!\n\nIf you want to gain weight, the best weight to gain is muscle. It weighs more than fat and is better for you health-wise. \n\nIf you go into a gym like 24 hr fitness, they'll endorse protein supplements, but this is not necessary. I gained roughly 15 pounds of muscle without it. And, I've heard that once you start using it, your body relies more and more on it.\n\nWhat I did was work out regularly. I loved the gym and was in there every day. I don't think going every day is necessary. It's also good to complement your weight training with some cardio. Many trainers will say not to do more than 30 minutes if you are underweight and trying to gain, but I liked to be able to have some endurance so I would do as much as an hour without any problems. If you've never been in a gym before or aren't familiar with the equipment, find a friend that is knowledgeable and ask him/her to show you how to use it. It is important to know the correct ways to lift and what NOT to do to avoid injuries - some injuries take years to develop so it is important to proceed with caution! When in doubt, ask questions first.\n\nTo bulk up, you want to do less reps with higher weight/resistance. (To tone you do many reps at lower weights)\n\nI think as you become more active, you'll find that you can eat more. You'll burn it pretty fast anyway, but it is still important to have a balanced diet.
114603
Don't eat junk food (McDonalds, etc.) because it will poison you.  Bread and grains should work.  Also, you should exercise your legs (ride a bicycle, for example) to gain some muscles.
757692
ok man, we are gonna cut straight to the point here. Just change your mindset for a moment and bare with me. Ok, in order to build muscle you must apply basic fundamentals. No matter how complex you think it is, it is very, very simple. Let me explain. \n\nFirst off, in an additional study, researchers say that with an increase in testosterone in the average male, he could gain up to 17 pounds of muscle with no effort toward weightlifting. \n\nBut thats with anabolic steroids.  You dont really need those.You can naturally increase your testosterone, only up to your genetics maximum ability. For example, Johns dad Fred was a boxer, he was very built and strong, his mom just did lots of cardio and stayed slim. Most likely John will be a very fit and healthy young man. Because of his genetics, he has been gifted with a good potential capacity to easily build muscle because his genetic card that has been dealt. \n\nHis testosterone is naturally high. (i know youve seen them before) The ones who never look at a weight, is cut, has ripped abs and is swole like crazy (i know it sucks).\n\nFortunately, if you just apply these principles (they are free, just read it). Along with this website and use your head, you will realize how easy it is. To cut it short ill just say them \n\nA. Stimulation – Training (load, density, volume etc)\n\nB. Supply (nutrient and protein intake)\n\nC. Signaling (anabolic hormones, testosterone, insulin etc.)\n\nNow, you follow something simple, and then you get technical, i see your friend has a genetic card that was dealt poorly unfortunately. But he still can gain muscle to his maximum ability. And an average male can gain atleast up to 20 to 30 more pounds of mass regardless of his genetics. \n\nJust check out the website, you may be familiar with him. Hes a genius, his name is Kelly Bagget.
943112
Muscle milk, excellent source of proetin, creatine, and everything in one\nweight gainer not sure of a good name brand, check GNC, blend with bananas\nHEAVY squats, rows, bench presses, and deadlifts
525679
I wouldn't suggest lifting weights until you're at least 12 years old.  In the meantime, you can still build strength by doing exercises such as pushups and pullups.\nTry doing 5 sets of both pushups and pullups, doing as many as you can with each set.  Do this 3 days a week.  You should become noticably stronger within a month or so.\nAlso make sure you run/jog at least twice a week.\n\nAs for vitamins, make sure you take a good multivitamin, in order to get all of the vitamins and minerals you need.\n\nTo gain weight, I'd suggest chocolate milk, peanut butter, and bread.  \nAnd no, weights do not make you slow.