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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Results 1 to 6 of 6
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06-08-2022, 08:32 PM #1Registered User
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Hi everyone, how can I build muscle mass quickly?
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06-08-2022, 11:46 PM #2Moderator
- Join Date: Jan 2007
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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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06-09-2022, 01:08 AM #3Registered User
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Eat a calorie surplus.Originally Posted by nathansol
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.
"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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06-09-2022, 02:44 AM #4Registered User
- Join Date: Feb 2013
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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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06-22-2022, 05:50 PM #5Registered User
- Join Date: Jul 2009
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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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06-25-2022, 09:49 AM #6Registered User
- Join Date: Jul 2021
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Start eating a lot and creatine will help too!
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