I need some advice on how to gain muscle properly. I have been tring to gain weight and add muscle for years but nothing seems to work. I took protein drinks and exersiced all the time but nothing ever happened. I am 25, 5'7", 120lbs. I dont drink sodas or eat sweets no fast foods but eat everything else, minus a few greens not much but a few. please help.
Here are five important rules to help you with your quest to bulk up!
1. Eat consistently. Every day, have three hearty meals plus one to three additional snacks. Do NOT skip meals! You'll miss out on important calories that you need to accomplish your goals.
2. Eat larger than normal portions. Instead of having one sandwich for lunch, have two. Eat three potatoes at dinner, instead of only two. Have a taller glass of milk, bigger bowl of cereal, larger piece of fruit.
3. Select higher calorie foods. Read food labels to determine which foods have more calories than an equally enjoyable counterpart. For example, cran-apple juice has more calories than does orange juice (170 vs 110 calories/8 ounces); granola has more calories than Cheerios (700 vs 100 calories/cup); corn more than green beans (140 vs 40 calories/cup).
4. Drink lots of juice and milk. Beverages are a simple way to increase your caloric intake. Instead of drinking water, quench your thirst with calorie-containing fluids.
5. Do strengthening exercises (weight lifting, push-ups) to stimulate muscular development so that you bulk-up instead of fatten up. Some underweight people are afraid exercise will result in weight loss rather than weight gain. If that's your case, remember that exercise tends to stimulate the appetite; you'll want to eat more. (Yes, exercise may temporarily 'kill' your appetite right after a hard workout, but within a few hours, you'll get hungry.) Exercise also increases thirst; you'll easily be able to drink extra juices.
To build maximum muscle you have to lift heavy weight. I don't know what your weight training program looks like but to build muscle you need to use a small number of reps with heavy weight. Your routine doesn't have to be time consuming but it does have to be intense. I've had the best luck with one or two sets of the heaviest weight I can perform 5 reps with.
Exercises that hit multiple muscle groups are more effectie at building bulk than isolation exercises. Deadlifts and squats are among the best for the lower body; bench press, military press, bent rows, and chin-ups are great for upper body.
You will have to eat a bit more to build muscle. I don't think much of protein shakes or any functional foods; just eat more healthy foods and you should be fine.
ok thanks for your answers