How do I gain weight and muscles?

Asked 4 years ago

I am new to working out and was wondering what tips you can give me to gain weight and muscle mass.

Janell Harper

Tuesday, May 12, 2020

To gain weight and muscle mass, you need to eat more calories than you burn every day. Start by calculating your total daily energy expenditure (TDEE), you can do this using an online calculator. Once you have your TDEE, add about 500 calories to it, and that should be your daily calorie intake to start off with. Try to increase your protein intake too. This will help with muscle synthesis and growth.

Alba Blankenship

Saturday, May 16, 2020

Gaining muscle mass takes time. Be patient and make sure that you are eating enough protein.

Brigitte Wilder

Tuesday, May 19, 2020

If you want to build muscle, you need to be in a calorie surplus. You also need to include progressive overloading in your training. Try to do resistance training at least 4 times per week and gradually increase the weights that you use.

Alyson Randolph

Sunday, May 24, 2020

You need to eat in a calorie surplus, train with a heavier workload and a lower rep scheme.

Vonda Mccall

Thursday, May 28, 2020

Lift heavier weights, eat at least 1 gram of protein per pound of bodyweight and focus on progressive overload in training. Stay consistent and you will reap the rewards.

Bradford Flores

Friday, June 12, 2020

To gain muscle, you will need to lift heavy weights. I would recommend keeping your rep range low and your weights high. Aim for 3 to 4 sets of no more than 6 reps for each exercise, and make sure that you use a weight that is challenging.

Sheldon Tran

Friday, June 26, 2020

You need to increase the amount that you are eating. Try to include more lean meats, sweet potatoes, brown rice and vegetables to minimise the amount of fat you gain while trying to gain muscle.

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