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  1. #1
    Registered User nathansol's Avatar
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    Hi everyone, how can I build muscle mass quickly?

    I'm male 24, ectomorph. I have a problem with weight gaining.
    How can I build muscle mass quickly? Is there any supplement recommendation?
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    Moderator SuffolkPunch's Avatar
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    Nobody gains mass quickly. Just make sure you are eating enough food to gain weight. I assume you are underweight although you didn't post any stats. You may have to count calories to make sure you are consistently eating enough - not just in bursts.

    Use a well known whole body routine like Fierce 5 - see workout programs forum sticky threads.

    Supplements are low on the list of priority, you could start with creatine monohydrate and a protein powder to help you top up your daily protein total when needed. Consult the macro calculation thread in the nutrition forum.
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    Originally Posted by nathansol View Post
    I'm male 24, ectomorph. I have a problem with weight gaining.
    How can I build muscle mass quickly? Is there any supplement recommendation?
    Eat a calorie surplus.

    Start by making a commitment to GETTING BIG by lifting four days per week and eating 6 x day.

    Example of how to eat ( adjust cals for you)
    Time-food
    5 - eggs, oatmeal, milk
    8- whey shake with banana, peanut butter, Greek yogurt
    11- two cheeseburgers, milk
    2- two turkey sandwiches, almonds, milk
    5- steak, potatoes, broccoli, milk
    8- whey mixed in oatmeal, peanut butter


    Example of how to lift:

    Monday-
    Bench press 3x8
    Incline bench 3x8
    Pull-ups 3x 8
    Rows 3x8
    Military press 3x8
    Upright rows 3x8

    Tuesday
    Squats 3x8
    Leg press 3x8
    Leg curls 3x10
    Barbell curls 3x8
    Skull crushers 3x8


    To be contd.


    Thursday
    Bench 3x8
    Db incline 3x8
    Pull ups 3x8
    Db rows 3x8
    Dips 3 sets 8
    Upright rows 3x8

    Friday
    Deadlift 3x5
    Leg press 3x8
    Leg ext 3x12
    Leg curls 3x10
    Db curls 3x8
    Pushdowns 3x8


    Choose weights that get you CLOSE to targetted reps. For example if your target was 8 but you did 10, 11, 12 for example, try more weight! If you only got 4,5, 6, back off alittle.

    Rest about 3 min between compound lifts, 2 min between isolation work.
    Last edited by coachcalande; 06-09-2022 at 01:14 AM.
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    Registered User showjo1josh's Avatar
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    Agreed with the others above. Best recommendation would be to use a online macro calculator for weight gain to determine what amount of calories you need to take in. Then get an app like my fitness pal to track how much you're getting in each day and try to hit your numbers. Then you can look at adding in supplements to help you try and hit those numbers if needed such as protein shakes, weight gainers, creatine etc.
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    Supplements are not the place to look for weight gain. Do not be afraid of calories as you get going. You will likely gain fat along the way and can cut back accordingly, but stuff your face with dense (fats) foods to be able to eat more through the day. More meals may help stimulate hunger. Also adding in some simple sugars to oatmeal, pastas and such can help stimulate hunger. It will be a battle, but consistency will be key otherwise you may put on 5lbs in 2 weeks then loose 3lbs over a weekend if you are not consistent. Good luck!
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    Start eating a lot and creatine will help too!
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