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Quickest Way To Gain Muscle

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What is the Quickest Way to Gain Muscle Fast? Why High Frequency Training is the Way to Break Plateaus

There is nothing more frustrating than spending day after day in the gym working your tail off to gain muscle mass and then not seeing any visible results in the mirror. Why can some people build muscle fast and others stay on a plateau that seems to last forever? Unfortunately there are about one hundred answers to that issue and I don’t have time to go through every possible problem here so I will give some recommendation on how to bust through just about any sticking point in gains.

If you have been in a sticking point for more than two to three weeks and aren’t switching things up you can plan on being there for a long time. The best way to break a plateau and reignite your love for mass building is through a quick bout of high frequency training or HFT. High frequency training will push you out of your comfort zone and into the gain weight fast zone. Let me explain why. When you are in a rut sometimes drastic measures are required for drastic results.

What is High Frequency Training?

About the author:
If you want to know How to Get Ripped Abs check out the How to Get Ripped Abs Review. See the complete details of the system to get ultra lean and ripped.The best way to gain muscle mass fast is to follow these tried and proven routines. Build Muscle Fast with the top rated programs for developing massive muscles and getting ripped fast! Save yourself the trouble of wasted efforts.

Source: http://www.articlesbase.com/muscle-building-articles/what-is-the-quickest-way-to-gain-muscle-fast-why-high-frequency-training-is-the-way-to-break-plateaus-1619471.html

Frequently Asked Questions

  1. QUESTION:
    What is the quickest way to gain muscle?
    I am very skinny. I want to tone up, gain muscle(legs, chest, and arms), and get a six-pack. What is the quickest way to do this without purchasing exercising equipment? Please be descriptive

    • ANSWER:
      Gaining muscle takes the same amount of focus and preparation as
      losing weight. Some important facts about gaining muscle:

      •You can’t necessarily gain muscle without gaining some fat as well.
      •There are no magic foods, powders or pills that will allow you to
      gain muscle and lose fat at the same time. Some people can do this
      naturally (again, the genes), but most will gain some fat along with
      the muscle
      •Your body is very different from a bodybuilder–trying to gain mass
      to look like them is not the best idea. They have different muscle
      fibers than you and some may even be getting a little help from
      illegal substances.
      •If you’re a teenager, you’ll have a hard time changing your body
      dramatically. It’s changing constantly and it will change even more as
      the years pass.
      •Gaining weight requires eating more and lifting more
      Gaining muscle requires that you eat more calories than you burn. For
      those with high metabolisms, that may seem impossible, but if you try
      a few of these tricks, you’ll find that adding calories to your day is
      easier than you think:

      •Choose calorie-rich foods like granola, bagels, biscuits, avocados,
      olives, corn, meat, nuts, peanut butter, milk, yogurt and cheese.
      •Add extra calories to your meals by using milk instead of water for
      soups, sauces and hot cereals.
      •Sprinkle powdered milk into casseroles.
      •Add calorie-rich foods (like avocado, cheese and dressing) to
      sandwiches and salads
      •Mix beans, meat or cheese into pasta or side dishes
      •Snack on yogurt, shakes, crackers and dip
      •Keep a food diary for a week or so to get an idea of what you’re
      eating and where you can add more calories
      The trick is to add calories without adding too much saturated fat.
      You can also consider downing smoothies or meal replacement shakes in
      between meals.

      Lift, Lift, Lift

      Once you get your calories under control, you need to start lifting
      weights. This will help you gain more muscle and help minimize the
      amount of fat you gain (although you should expect to gain some fat as
      well). Folks trying to gain muscle should:
      •Lift heavy. This means lifting enough weight that you can only
      complete about 6-8 repetitions of each exercise. The last few reps
      should be difficult–the last one should be really hard, but not
      impossible.
      •Have longer recovery periods between sets
      •Have more recovery days between workouts
      •Use spotters to avoid injury
      •Continue with cardio, but keep it at maintenance level–around 2-3
      days of cardio a week to keep your heart in shape
      •Start with a full body program 2-3 nonconsecutive days a week, if
      you’re a beginner. Allow your body a few weeks to get used to lifting
      weights before you tackle more intense routines.

  2. QUESTION:
    What’s the funnest and quickest way to lose weight and gain more muscle?
    I was wondering what was a great way to lose weight in the quickest amount of time? Also what is a quick way to gain muscle and tone up the body? I am tired of feeling like a slob, so i just want some helpful advice on this issue.

    • ANSWER:
      Well i don’t know about muscle, but the easiest way to lose weight is to stop trying. I kept on trying and trying and i was gaining weight but, as soon as i quit trying, i lost 5 lbs.

  3. QUESTION:
    What’s the quickest way to gain muscle mass?
    I have a high metabolism, I go to the gym regularly, I drink protein shakes every time I go to the gym but the thing is no matter how much I eat I’m still the same weight. What’s the quickest way to gain mass?

    • ANSWER:
      I work 10 hrs a day and eat out all the time due to the job. Hasn’t been an issue for me. The key is to know where to get protein from, which is Absolutely key to building muscle.

      Fish
      Lean Meats
      Chicken

      So I order food that starts with grilled fish meat or chicken. Then I have a steamed or grilled vegetable or two to go with it. There are no real fast food choices out there. You might have to start making your lunch or dinner and bringing it in a small cooler. In a pinch, Ive had the turkey salad at Subway, Ive even ordered a whopper and at it without the bun. You got to real plan ahead in todays world of unhealthy fast food in order to make good gains without the fat.

      Trust me you will see the mass in no time , its just that you do not have a proper plan go on this

      http://www.realmusclemen.info gives you 10 free of protein shakes when you buy the advice book , great for you dude

      good luck

  4. QUESTION:
    Quickest way for me to gain muscle?
    I’m a skinny sophomore in high school. What would be the best and quickest way to gain muscle so i can have at least some muscle before summer?

    • ANSWER:
      Gaining weight & muscle is a two step process: you have to eat more and lift weights or engage in some sort of strength training routine.

      The most important rule to remember if you want to gain weight is to eat more calories than you burn. Only by doing this can your body use the excess energy to build muscle. If you eat less than you burn, there is no way to gain weight, it’s as simple as that. Your first step is to figure out how many calories your body burns per day. Use this calculator http://calorieneedscalculator.com to get an estimate. Now eat more than you burn and you’re on your way to gaining muscle.

      Gaining weight is as simple as eat more than you burn but if you want to gain muscle, you also need to exercise. If you just ate more without lifting weights, you’d just gain fat and become unhealthy and overweight. When you lift weights (or participate in any strength training) you’re actually causing some damage to your muscles.

      When you rest, your body uses those extra calories to repair and rebuild the muscles. When this process is complete, the muscle is stronger and a bit bigger than it was before. You obviously won’t notice a difference right away, but over time you will find yourself becoming stronger and bigger.

      You need to keep your diet clean to gain the right kind of weight. Stay away from sugary and simple carb foods such as candy, foods made with white flour, soda and other junk. These foods will promote fat storage, something you don’t need. Stick to foods made from whole wheat flour, oats, brown rice, lean sources of protein (chicken, some cuts of beef, fish), nuts, beans, legumes and protein shakes – yum yum. If you need more details, go to the Guide to Gaining Muscle – http://straighthealth.com/pages/guides/gainweight.html

  5. QUESTION:
    Quickest way to GAIN muscle and wieght?
    I weight 90 lbs and am a sophmore. I am going to have to wreslte 103 (at 103lbs) this year. What is the best way for me to put on weight and muscle and what is the quickest way for me to do it?

    • ANSWER:
      Eat copious amounts of lard

  6. QUESTION:
    what is the quickest way to gain natural muscle?
    i just joined a gym and what is the quickest way to gain natural muscle?

    • ANSWER:
      Train hard, eat well & rest.

      Each one of those you could write an essay on but basically you will want to train 4 to 5 times a week lifting weights.

      You will need to eat carbohydrates and protein after your workouts to fuel your muscle growth.

      You will also need to know when to rest you body to give it a chance to grow.

      If you have just joined the gym and really don’t have a clue to start with this I would highly advise you speak to one of the trainers, Even just for one session and they can show you what exercises to do and give you a plan to stick to.

      If you have a plan you’ll be at an advantage that most gym rats never think to get.

  7. QUESTION:
    Whats the quickest way to gain muscle ?
    Ive been lifting weights everyother day and for the past 6 months and i havent gained any muscle and i dont know what i should do, and also how long do muscles take to grow when working out ?

    • ANSWER:
      make sure you don’t stress yourself,

      put on a slightly heavier weight if you feel you can.

      drink lots of water, and protein-rich foods can really help.

  8. QUESTION:
    What is the quickest way to gain muscle in your thighs and arms?
    Not including drugs.

    • ANSWER:
      Weight lifting!

      Do squats, leg press, dips, bench press, and preacher curls.

      And eat lots of protein and calories.

  9. QUESTION:
    what is the quickest way to gain muscle in your arms?
    I’ve tried different techniqes but none have shown to take less tahn 6 months.

    • ANSWER:
      weight training, you should ask a gym, however i have a feeling that they would tell you that you need to do an overall workout and not concentrate on one area of the body

  10. QUESTION:
    Quickest way to gain muscle for a girl?
    I know I kind of already asked this I am just looking for an average of the answers. Thanks in advance.

    • ANSWER:
      Gaining muscle takes the same amount of focus and preparation as
      losing weight. Some important facts about gaining muscle:

      •You can’t necessarily gain muscle without gaining some fat as well.
      •There are no magic foods, powders or pills that will allow you to
      gain muscle and lose fat at the same time. Some people can do this
      naturally (again, the genes), but most will gain some fat along with
      the muscle
      •Your body is very different from a bodybuilder–trying to gain mass
      to look like them is not the best idea. They have different muscle
      fibers than you and some may even be getting a little help from
      illegal substances.
      •If you’re a teenager, you’ll have a hard time changing your body
      dramatically. It’s changing constantly and it will change even more as
      the years pass.
      •Gaining weight requires eating more and lifting more
      Gaining muscle requires that you eat more calories than you burn. For
      those with high metabolisms, that may seem impossible, but if you try
      a few of these tricks, you’ll find that adding calories to your day is
      easier than you think:

      •Choose calorie-rich foods like granola, bagels, biscuits, avocados,
      olives, corn, meat, nuts, peanut butter, milk, yogurt and cheese.
      •Add extra calories to your meals by using milk instead of water for
      soups, sauces and hot cereals.
      •Sprinkle powdered milk into casseroles.
      •Add calorie-rich foods (like avocado, cheese and dressing) to
      sandwiches and salads
      •Mix beans, meat or cheese into pasta or side dishes
      •Snack on yogurt, shakes, crackers and dip
      •Keep a food diary for a week or so to get an idea of what you’re
      eating and where you can add more calories
      The trick is to add calories without adding too much saturated fat.
      You can also consider downing smoothies or meal replacement shakes in
      between meals.

      Lift, Lift, Lift

      Once you get your calories under control, you need to start lifting
      weights. This will help you gain more muscle and help minimize the
      amount of fat you gain (although you should expect to gain some fat as
      well). Folks trying to gain muscle should:
      •Lift heavy. This means lifting enough weight that you can only
      complete about 6-8 repetitions of each exercise. The last few reps
      should be difficult–the last one should be really hard, but not
      impossible.
      •Have longer recovery periods between sets
      •Have more recovery days between workouts
      •Use spotters to avoid injury
      •Continue with cardio, but keep it at maintenance level–around 2-3
      days of cardio a week to keep your heart in shape
      •Start with a full body program 2-3 nonconsecutive days a week, if
      you’re a beginner. Allow your body a few weeks to get used to lifting
      weights before you tackle more intense routines.

  11. QUESTION:
    Whats the quickest way to gain muscle without supplements?
    need help.have been trying to bulk up a bit for awhile but have little success.im male.16 years old if that helps

    • ANSWER:
      At 16 your going to struggle to put muscle on because all your muscle mass hasnt developed yet but that doesnt mean you shouldnt workout. It will just be a little harder to put on and results wont bee seen as much or as quick. It will certainly take time to see decent results.

      To gain muscle…its easy you lift heavy weights to bulk up but you dont lift it alot (only a few reps).
      to tone you lift lighter weights and do many reps. My suggestion is do upper body workout one day and lower body workout the next. it takes less time and leaves you with a little bit more energy after your done.

      As for nutrition, PROTEIN will be your best friend so eat foods like nuts, fishes, chicken, vegetables, fruit, etc. Protein builds muscle so the more you eat the better but watch calories, the more calories you eat, the fatter you will get which is just a waste of time working out then. Also drink up on your chocolate milk. thats been proven to be just as effctive as those supplements that cost more than the choclate milk

      Make sure to have complete meals too. eat about 4-6 well balanced meals a day and most importantly stick with the weight lifting. you wont see results at all if you rarely workout or never workout. Results come from hard work and dedication and the motivation to change yourself for the better

  12. QUESTION:
    Whats the quickest way to gain muscle weight?
    I’m working out at least 3 days a week (2hr workouts) right now, doing all the protein shake stuff, eating well but can I do more? What kind of diet, how many days a week at the gym, etc.

    • ANSWER:
      First of all, a 2 hr workout is too long. After about an hour your body becomes catabolic and starts to break down muscle. You should work out about four times a week with about hour long workouts. Try to incorporate alot of compound exercises into the workouts such as squats, bench, deadlifts, cleans, etc. As far as diet goes consume about six small meals a day with 1 to 1.5 grams of protein per pound of bodyweight. Do high intensity cardio twice a week. Also if you want you can try creatine. Take the powdered form 30min before workouts. Hope this helps.

  13. QUESTION:
    what is the quickest way to gain muscle?
    i work out and im strong and big but i want more how can i do it quickly without taking steroids or any other foreign substance lagitamite answers are appreciated

    • ANSWER:

  14. QUESTION:
    Quickest way to gain muscle?
    I’ve been working out for football next year, but I want to know if theres any quick way to gain muscle? I goto the gym 5 days a week, is there anything else I can do?

    • ANSWER:

  15. QUESTION:
    What is the quickest way to gain some muscle?
    Whats up!

    Just want to know how to get a six pack?

    • ANSWER:
      Quite simple really all you have to do is go to the gym at least 4 times a week. Speak to one of the gym instructors, They should give you a routine to follow.

  16. QUESTION:
    What is the quickest way to gain arm muscle besides lifting weights?

    • ANSWER:
      Unfortunately unless you do some sort of resistance exercise you won’t gain muscle. You can eat all the protein you want but it won’t give you more muscle.

      If you don’t want to use any types of weights the best thing you could do is pull ups with palms facing inwards and your arms shoulder width apart. That will help build up your biceps and back muscles. Your other option is doing push-ups with your hands close together to workout your triceps (muscle in the back of your arm).

      Other than that you will have to lift some sort of weights.

  17. QUESTION:
    What is the quickest and safest way to gain muscle mass?
    I’d like to gain strength and mass without having to do all the unhealthy things concerned with a “cut” cycle. In other words, I want to develop as much pure muscle, without gaining the fat that usually accompanies it.

    10 point to the best advice…and thanks!

    • ANSWER:
      Weight training with good cardio workouts and a lean diet rich in protiens. Avoid Breads, Dairy products and pastas, the fats carbohydrates you don’t want. You can use a mass builder protien mix like creatine.
      Lots of water, no high fructose syrups, if it’s on the label it out. no Caffinated beverages, Stay away from the sugars. Lots of fruits and fiber.
      Sausage is a good way to retain water to help build muscle but the down side is the fat.
      Also some red meats, but not more then 5oz servings during a setting, and you will gain more muscle mass eating fish then any other meat, because of the omega 3 and 6 protiens.
      Also consider some flax seed oil and a good multi vitamin.
      Only wieght train every other day, and never try to power lift, lift allot or repatition, then afte a week increase weight. You get more results out of lift 20 pounds 500 times then lifting 100 pounds 10 times.
      Well what are you waiting for get started, I need the points!

  18. QUESTION:
    What is the quickest and easiest way to gain muscle and lose weigh twith minimal effort?
    what is the best way to gain a 6 pack without going to the gym? Thanks in advance.

    • ANSWER:
      I think you really do need to go to a gym to bulk up and get a six-pack.

      If you need any trining guides there are some really good ones at: http://www.fitnessreview.info/build-muscle/

      I used No Nonsense Muscle Building a few years ago and it really helped me.

      Good Luck!

  19. QUESTION:
    quickest way to gain muscle for a sophomore lineman?

    • ANSWER:
      steroids is the quickest way
      but the dumbest

      exercise everyday

      upper body monday

      lower tuesday

      conditioning wednesday

      upper body thursday

      lower friday

      sprints saturday

      pushups (diamond wide regular etc.) pullups,chinups, and abs (crunches, planks etc.) on sunday

  20. QUESTION:
    Whats the quickest way i can loose belly fat and gain muscle ?
    does anybody know the quickest way to loose belly fat gain muscle ?

    • ANSWER:
      Do sit ups and crunches and cut down on the fat intake. Any other way is really unhealthy.

  21. QUESTION:
    what is the safest, but quickest way to gain muscle?

    • ANSWER:

  22. QUESTION:
    What is the quickest way to gain weight and muscle?
    I’ve been working out a lot and I haven’t seen any results in 3 months. I’m thinking it’s because i’m not eating enough meats? I’m not sure. Help.

    • ANSWER:
      You need to consume atleast 2500 calories/day, as well as roughly 200-250g protein. Make sure you get 6-8 hours of sleep, as muscles only grow at rest. And make sure you’re using really heavy weight with all exercises that you can only perform 1-6 reps. This will shock your muscles, thus causing them to grow.

  23. QUESTION:
    The doctors told me to gain weight quickly, what’s the quickest way to gain muscles…?
    but which would be quicker to do without access to a gym? Getting fat or gaining muscles. I would rather the second as pigging out doesn’t actually turn into weight for me. What would be the quickest way to gain muscles for me at home without a gym or weights etc… I really hate visiting the doctors. Which would be quicker, eating very fatty foods or gaining muscles?

    • ANSWER:
      Search for exercise videos on You Tube and follow the simple instructions. A combination of exercise and diet is best in order to gain muscles.

      Why do you need to gain weight?

  24. QUESTION:
    Quickest and best way to gain muscle?
    Im basically looking to build muscle in my upper body and arms… What would be the best way to do this; Weights, running?..

    Thanks.

    • ANSWER:
      Lifting weights is the best way to gain muscle growth, as heavy as you can handle safely without cheating on the exercise. If you have to cheat to complete an exercise you will target the wrong muscle groups and gain less or suffer injuries.
      Many people make the mistake of over-training.
      You need to train long enough to rip muscle tissue 3 times per week but not too many repetitions. If you train every day or for too long per session you will rip muscle faster than it can re-grow and make slower progress.

  25. QUESTION:
    Quick way to gain muscle mass as a veggie?
    How can I gain muscle mass without eating meat, fish and poultry? I’m pretty slim and I work out every day and drink whey protein, but I’m not seeing great results.

    • ANSWER:
      Beans and legumes are the richest source of protein among plant foods. And they are low in calories and high in fiber, which lowers cholesterol and removes toxins from your body.

  26. QUESTION:
    Whats the quickest way to gain 10lbs of muscle for football?

    • ANSWER:
      I’m guessing you want to gain muscle mass, not fat. Well in order to gain muscle weight, you’re going to have to workout and eat the right amount of protein, carbohydrates, and fats. But since you’re younger, if you lift weights, even just do body weight circuits, you’ll tear your muscle fibers just enough that you’ll be able to grow muscle. It’s preferred that you take a protein shake after wards, and always get adequate rest.

      Doing push ups, pull ups, and body weight squats are good. Also, work on football related drills such as catching, running routes, getting hand-offs, etc. Practice sprinting from anywhere from quick 10 yard bursts to 100 yard football field length runs. Make sure you work your anaerobic endurance, not so much your aerobic endurance, since football’s mainly about explosion and quick bursts of energy.

      Get a hold of a coach/trainer and follow their workout routine. A general rule of thumb is to consume 1g of protein per pound of body weight. Just make sure you get quick digesting protein after your workout to help maximize your muscle growth potential.

      Talk to your doctor, parents, and coach if you really want to gain healthy weight. Eat a lot when you think you’re on a growth spurt.

      Good luck.

  27. QUESTION:
    Quickest way to lose fat and gain muscle?
    Im 5’7 and 125 lbs. Im am also a guy. What specific routines and workouts can i do to lose fat and gain muscle? I have a bench set and dumbells but that is it.

    • ANSWER:
      Hi Kenny

      The quickest way to lose fat and gain muscle is you will need a healthy diet.
      Start with whole protein food like:
      Turkey
      Chicken
      Tuna
      Cheese
      Milk
      Eggs

      Make sure you eat a good amount of high quality carbohydrates like:
      Pasta
      Cereal
      Breads
      Muffins
      Potatoes
      Sweet Potatoes
      Carrots
      Corn
      Apricots
      Oranges

      You need the carbohydrates to fuel your workouts and to prevent your body from breaking down muscle mass for energy. Limit your intake of sugary drinks and fatty foods. You want to gain muscle mass and lose fat.

      A general body workout would be best. You will be targeting all the muscle groups. You just need some barbells and plates. To build muscle mass you need to workout with heavy weights and low reps. Be consistent and workout about 3 times a week. You will need to do this as a lifestyle to get the results you want.

      Good Luck.

  28. QUESTION:
    What’s the best way and quickest way to gain muscle?
    This is a personal question, I’m not looking for an average answer. I’m looking for an answer that can directly apply to the details below.

    About Me:
    I’m 19yrs old and am 5’11″-ish, and weigh approximately 118-125. I have a very high metabolism (that a lot of people tend to get jealous about). With this, I basically break down everything I eat, and haven’t gotten a single pound that I managed to keep from the junk, snacks, fruits, vegetables, and other meals I’ve eaten. I’m pretty much have an athletic yet skinny body size.

    Reason: I’ll be beginning to exercise and am looking for ways to build up muscle in my upper body, arms, forearms, abs, and legs. I used to do 3 sets of 500-1,000 crunches weekly, but after a few months+ of not working out, I would need to begin doing 3 sets of 100 and working my way up. However, my only problem is, how do I build upper body weight, meaning my chest, back muscles and arms up til the ripped point.

    I’m not necessarily trying to look as if i were a body builder, I much prefer to look ripped where I wouldn’t have to flex to show my muscles.

    Thanks in advance.

    • ANSWER:
      focus on one muscle group a day and give it the rest of the week to recover.make sure to beat that muscle to it’s limit on that day.most important thing is diet.for us who have fast metabolism,it’s kind of like pulling something heavy uphill.one lapse in diet and the week’s effort is ruined.make sure to eat plenty of food high in protein.workout only in the gym,not after wards at home too.rest is very crucial.try to go for heavier weights to gain muscle.have a whey protein shake thrice a day.stay away from cigs and alcohol.

  29. QUESTION:
    Quickest way to gain bicep muscle?
    My friend and I are 6 foot 2 and 145 and 175 respectively, and are wondering what is the best way to gain bicep/tricep muscles (look ripped!!)

    • ANSWER:
      stinkin push ups and pull ups…. its your own body weight that helps with your own muscle gain, after you can bench press yourself move on to weights

  30. QUESTION:
    Ok well i would like to gain more muscle. Quickest way?
    Ok so im like 120lbs and like 5’10″. Im thin. I wanna gain more muscle quickly. Been workin out after school Tues. And Thurs. And ima play football nxt year. So then ill work out for 2 hrs tues-thurs. Well i would like to know what i should eat. I dont like vegetables much but love fruit and meat. How much Protein should i intake each day? Just anything would be nice

    • ANSWER:

  31. QUESTION:
    Quickest way to Gain Muscle Bulk?
    I’ve been going to the gym for a year and i can see a difference but i feel i could do with bulking up a lot quicker. I know all of the 80% of your max and 40% for endurance and for muscle tone but i need to bulk up quicker. Does anyone have a good training program or plan which works??

    btw if this helps —
    age – 15,
    140lbs,
    5′ 9”
    i can bench press about 60kg :/
    bicep curl 13kg

    thnx for the help

    • ANSWER:
      Formula is quite simple

      Eat more… Although it may seem like you are eating a lot, you probably aren’t.

      GOMAD (Gallon of milk a day)
      Peanuts
      porridge
      turkey
      chicken
      eggs

      Just eat variations of these types of foods, otherwise you will get bored of stuffing your face with the same stuff daily

      porridge+bananas+syrup
      egg mcmuffins
      banana toast with peanut butter

      to name a few

      And small meals throughout the day.. bring the nuts with you too.

      LIFITING

      heres the tip for growth

      40 minute workout
      60 second rest between each set

      Chin ups…+ a dipping belt
      Compound only exercises (deadlifts, bench press..)
      Less reps/ Increase weight… the moment you feel strength gains… then you increase again.. don’t wait a few weeks, do it instantly.

  32. QUESTION:
    Whats is the quickest way to lose weight and gain muscle mass?
    I am 23, and weigh 170 pounds. I want to lost some weight (its all in my abdominal region), but gains muscle mass as well. Should I run and lift weights? Right now I am doing 100 squats a day (with just my body weight) and as many situps and pushups as I can. Also, should I start taking protein shakes? Any ideas would be really appreciated!

    Thanks!

    • ANSWER:
      I lost 70lbs and got back into my size 32 jeans by eating McDonalds!
      No joke! All you have to do is stay away from bread, pasta and cokes. If you like sodas, drink a diet-anything…they have no carbs and no sugars.
      I lost all that weight by eating meat and chicken and on my lunch breaks I went to Mcdonalds ordered 3 of their best burgers and tossed the bread.
      It was hard not eating pasta and bread at first but in the first week I lost alot of weight, it pumped me up and I kept doing it.
      Your body is very simple when it comes to gaining weight.
      It has to burn SOMETHING for fuel, and it has two options. Glucose or Fat. It will always burn Glucose FIRST.
      If you eat bread and pasta, french fries….you consume glucose…..so your body will burn that and never touch the fat.
      If you deplete the glucose from your system it will burn fat, and keep burning it until its virtually gone. You can cheat and eat the bad stuff now and then, but just keep a balance.
      In the begining, eat NO bread, no pasta, no french fries or potatoes….in about 4 weeks you can snack on it…..because your body will burn it so fast it wont matter anymore.
      Chances are, once you burn all that fat, you will find that you have muscle you never saw before.
      Good luck!
      D@N

  33. QUESTION:
    what is the quickest way to lose pounds and gain muscle.?
    I am currently doing football and some small exercises and i am trying to monitor my eating, but it doesn’t seem to work. I had to be on an asthma pill called prednisome and it makes me gain. I got off today. Nothing seems to be helping. I am trying to lose from 10-30 pounds, and/ or turn it into muscle

    • ANSWER:
      Honestly, I know a REALLY good and FAST healthy way to lose weight AND gain muscle.

      Diet: Drink 6-8 cups of water a day (without ice), and COFFEE.

      FOOD –
      Protein: 4 oz of LOW Fat Turkey (lunch meat), Chicken, Tuna (with little or no Mayo), or Egg Whites.
      Greens: Eat LOTS OF LETTUCE, Celery, Cucumbers, Pickles, Green Beans…pretty much anything green. 1-2 CUPS per meal.
      Carbs: Eat WHOLE oat or wheat Oatmeal – ½ cup, twice a day.
      Sugar – ½ cup strawberries or ½ Cup Grapefruit Juice ONLY in the morning.

      MEALS –
      Breakfast: 4oz Protein, ½ cup Strawberries
      Mid Morning Snack: 1-2 Cups of Greens, 4oz Protein
      Lunch: 1-2 Cups Protein, 1-2 Cups Greens, ½ Cup Carbs
      Snack: 4oz Protein, 1-2 Cups Greens
      Dinner: 4oz Protein, 1-2 Cups Greens, ½ Cup Carbs

      It’s best to use low sodium salt, try not to drink soda, but if you MUST then drink diet. Also, sugar free flavored water mixes are good (lemonade flavors are especially good), and you can sweeten them with Equal or Sweet ‘n Low (sweet n low doesn’t have aspertame in it, so it’s better for you).

      Exercise:
      ALWAYS Stretch before weight lifting, walks, jogs, swimming, etc.
      Some tips:
      1. Mixing walking and weight lifting increases weight loss and muscle building by 30% MORE than if you were walking WITHOUT weights.
      2. Walk at least 1 hour everyday, if you can then walk twice a day.
      3. Swim laps if you have a pool.
      4. Ride your bike if you have one.
      5. Lift weights between exercises, and give yourself breaks.
      ****YOU MUST mix up the muscle groups that you’re working to get the best results by doing mixed forms of exercise.****

      I was doing this diet and I was losing 1-2 pounds a day, and losing inches of my troublesome parts like crazy. The first couple of days, I usually lose 3-5 pounds, and then less as I continue but it evens out to 1-2 lbs. Good Luck! It’s easy once you get into it.

      Don’t forget that muscle weight more than fat, and if you are working your muscles, and you don’t see a drop on the scale it MAY be because you’ve been gaining muscle while dropping fat. You’ll feel it in your clothes.

      P.S. Only weight yourself ONCE a day, RIGHT when you wake up.

  34. QUESTION:
    What’s a quick way to gain muscle?
    I know there isn’t a “quick ” way but what method do you have for building muscle, I lift weightson a daily basis , how can I build some more muscle ?

    • ANSWER:

  35. QUESTION:
    What is the best quickest way to lose weight and gain muscle?
    how long does it usually take to notice a diffrence?

    • ANSWER:
      Dylan, consider the advice of my bodybuilder friends and focus on legs. Legs are your foundation, and they contain the largest muscle groups in your body. Training them releases more test and growth hormone than training your torso or arms. You should find the following clinical/scientific evidence useful for informing your supplementation and training. Good luck!

      TOP 3 CLINICALLY EFFECTIVE SUPPLEMENTS FOR MALE MUSCLE ANABOLISM
      1) 3g GABA post-workout – http://www.ncbi.nlm.nih.gov/pubmed/18091016 – 3g GABA quadruples growth hormone levels.
      2) Creatine solution during resistance training – http://www.ncbi.nlm.nih.gov/pubmed/18708688 – Creatine supplementation during resistance training increases intramuscular IGF-1 independent of dietary routine.
      3) 1g calcium carbonate daily – http://www.ncbi.nlm.nih.gov/pubmed/15755856 – We conclude that calcium carbonate supplementation of adolescent boys increased skeletal growth, resulting in greater stature, bone mineral acquisition and lean body mass.

      TOP TEN TIPS FOR LEAN MUSCLE GAIN
      1) Take 3g of GABA at least once per day. http://www.ncbi.nlm.nih.gov/pubmed/18091016 – 3g GABA QUADRUPLES growth hormone levels!
      2) Post-Training Meditation – http://www.ergo-log.com/meditationhormones.html
      3) Have lean protein for breakfast: eggs, steak, yogurt and/or a protein shake
      4) Stock low-fat, low-carb, protein rich foods and snacks such as yogurt, milk, hard-boiled eggs, lean marinated chicken breasts and unprocessed, unsalted nuts – make your own lean & clean trail mix with almonds, cashews, pecans, walnuts, dried fruits and yogurt or dark chocolate. Don’t let your baseline blood sugar trough while you’re recovering from workouts; keep feeding the furnace with protein at least once every two hours.
      5) Avoid drinking any form of cola, at all. It inhibits protein synthesis, which means you won’t grow much muscle while drinking it. http://www.ergo-log.com/milkcola.html Drink milk and fresh-brewed green tea instead of colas, soft drinks or alcohol. “Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks.”
      6) Use a twice-daily combinatorial protein and ALA supplement offset from workout times (i.e., morning and night) but drink creatine solution during resistance training
      7) Take quercetin to reduce post-workout inflammation and boost mitochondrial biogenesis: http://en.wikipedia.org/wiki/Quercetin
      8) Learn the basics of training if you haven’t already—http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm—and learn how high-quality rest is at least as important as exercise for anabolism
      9) Use clinically proven, evidence-based weightlifting techniques including muscle confusion, eccentric loading and optimal intensity for maximum ROI. Concentrate especially on “the big three”: squats, deadlifts and bench press, for maximum returns for effort.
      10) Bonus tip: Did you know that a glass of 1% milk, the moment you wake up, offers up protein and calcium and cuts your obesity risk 70+%?

      LEG TRAINING TIPS
      1) Work out your legs twice per week: i.e., have two leg days.
      2) On the first leg day, hit them hard with the following: squats (Smith machine is ok, though a barbell balanced on your shoulders over a rack that can catch it if it falls is ideal) 3 sets of 10, deadlifts (don’t hurt your back by bending at your waist; instead, do deadlifts squat style, by bending your knees and hips) 3 sets of 10, and leg press 4 sets of 10. Follow these with two different types of calf exercise, 3 sets of 15-20 each, where you squeeze at the top of the motion and slowly relax during the eccentric phase over several seconds. Take your time on calves, or they won’t respond. Finish up with leg extensions 3 sets of 10 and leg curls 3 sets of 10.
      3) Rest for a full 72 hours after your first leg day. I.e., no cardio and no weights involving your legs. It’s a good idea to take a full day or two off any kind of physical activity after this hard leg day, to avoid overtraining and catabolism.
      4) On your second leg day, do plyometrics or jump training involving burst movements. Google plyometrics if you’re uncertain here, and watch some videos, or check out the plyometrics session(s) of P90X. Follow this with two different types of calf exercise as before, and then some stretching.
      5) Don’t run or jog much, if at all. Instead, walk 1-2 miles 2x per week for light cardio, and also mix in circuit training techniques during your torso weight training days.
      6) Check out http://www.bodybuilders.com and see what works best for teen bodybuilders with awesome-looking legs.

  36. QUESTION:
    Whats the quickest way to build muscle mass (using calisthenics)?
    Hi,

    What is the quickest or best way to gain muscle mass using body weight exercises?

    TIA

    • ANSWER:
      It is hard to gain muscles using body weight exercises, because you cannot incrementally increase the weights to achieve optimum muscle mass gaining effect. However for a start, you can try some of this simple exercises.

      Push Ups
      Place your hands on the floor just beyond shoulder width apart. Keep your back straight and your knees straight and parallel to the floor. Slowly lower your body so as to touch your nose to the floor and then return to the start position by explosively pressing yourself upward. Again, it is imperative to keep your back and body as straight as possible throughout this movement.

      Bench Dips
      Position your hands shoulder width apart on a secured bench. Move your feet out as far out in front of you as possible. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps.

      The thing is that you will hit a point where your body weight will not be difficult to you when you are doing 8-12 reps. That is when your muscle growth will be minimum. In that case i would suggest you move on to gym routines.

  37. QUESTION:
    What is the quickest way to lose fat and gain muscle natural without buying special treatment?

    • ANSWER:
      You going to have to do one or the other.

      Building muscle coincides with building fat (unless you have a super high metabolism to begin with, which you don’t since you said “lose fat”).

      So are you going to gain muscle mass or lean up first?

      In my suggestion, i’d get lean first. It will be a great bridge for you to get into heavier training.

  38. QUESTION:
    What’s the quickest way to gain muscle mass. i’m 16 and have been working out for 6 months or so. 6’3″ 185lbs?
    i’m fairly skinny and have about a 18 percent body fat. i recently increased my calorie intake (6meals) and change up my work out. i’m a member at a gym. but i see very little results. i k to keep rep range between 6-10 and fairly heavier weights for bulking. the most results i seen are in my chest but haven’t been seeing any results anywhere lately. i do also sleep 8-9 hours. so any other tips…not including shakes. default pic will give u a idea of my body size
    and no steroids are not an options…lookin for free tips so no vince sites or anything like that either

    • ANSWER:
      First thing you should do is avoid a few things which may cause damage and injuries to your muscles, such as:

      - Don’t go training like a bodybuilder
      Imitating the training of some champion bodybuilder doesn;t have relevance for average people like you and me, and will only cause over-training, injuries and illness

      - Avoid bodybuilding magazines and their advices.
      Follow their advice on build muscle, gain weight an in 6 months you’ll look just like you do now, with one exception: you will be pissed off!

      - Don’t spend your money on suplements, steroids and pills which say will make you gain muscle fast. All these products are made with one purpose: to take your money.

      Here is what you SHOULD DO:

      - Eat the right food, and keep giving your body the energy he needs. You don’t have to eat large amount of calories to do that (that will only make you fat). There are types of food which will make your muscle grow faster, but there are others that will prevent any chance of getting ripped.

      - drink a lot of water! Our body is made aprox 60% of water, so be sure to drink lots of it during workouts as well as before and after.

      - About the workout program, you should try fewer reps with more weight, and give your muscles time to rest between reps, this will make them grow bigger faster.

      Here is an article of a skinny guy which managed to gain muscle really fast. He gained 10 pounds in 2 weeks without taking supplements or dangerous steroids or working long hours at the gym. He talks about all the things he did and worked for him.

      http://tinyurl.com/oemnw4

  39. QUESTION:
    what is the quickest way for me to gain muscle mass?
    i weigh 139 pounds and am 5 ft 7 in, i am in relatively good shape can some one give me advice

    • ANSWER:

  40. QUESTION:
    Whats the quickest way to lose fat and gain muscle tone for summer?

    • ANSWER:
      Getting your nutrition in check

      cardio 5-6 days a week

      work each muscle out once a week

      example….

      Monday – Off

      Tuesday – Off

      Wednesday – Quads, Hamstrings, Calves

      Thursday – Chest, Delts

      Friday – Off

      Saturday – Back, Traps

      Sunday – Arms, Ab’s

  41. QUESTION:
    What is a quick, fast way to gain muscle and lose fat?
    I’m 14 years old and I want to tone up before summer ends. I weigh 112, but it’s mostly fat, though I appear to be very slim. I really want to lose this fat. And I want to gain muscle in mostly the abdominal area. I will do almost anything to lose this weight and gain muscle, any suggestions?

    • ANSWER:
      Volunteer for Habitat For Humanity building homes. Great summer work and trust me you will get in shape.

  42. QUESTION:
    Whats the best way to gain some muscle?
    So I’m a skinny guy, 18 yrs old but I only weigh around 128 lbs.
    I have a very high metabolism. What’s the best or quickest way to gain some muscles? Will protein drinks help? If so which ones?

    • ANSWER:
      Gaining muscle takes the same amount of focus and preparation as
      losing weight. Some important facts about gaining muscle:

      •You can’t necessarily gain muscle without gaining some fat as well.
      •There are no magic foods, powders or pills that will allow you to
      gain muscle and lose fat at the same time. Some people can do this
      naturally (again, the genes), but most will gain some fat along with
      the muscle
      •Your body is very different from a bodybuilder–trying to gain mass
      to look like them is not the best idea. They have different muscle
      fibers than you and some may even be getting a little help from
      illegal substances.
      •If you’re a teenager, you’ll have a hard time changing your body
      dramatically. It’s changing constantly and it will change even more as
      the years pass.
      •Gaining weight requires eating more and lifting more
      Gaining muscle requires that you eat more calories than you burn. For
      those with high metabolisms, that may seem impossible, but if you try
      a few of these tricks, you’ll find that adding calories to your day is
      easier than you think:

      •Choose calorie-rich foods like granola, bagels, biscuits, avocados,
      olives, corn, meat, nuts, peanut butter, milk, yogurt and cheese.
      •Add extra calories to your meals by using milk instead of water for
      soups, sauces and hot cereals.
      •Sprinkle powdered milk into casseroles.
      •Add calorie-rich foods (like avocado, cheese and dressing) to
      sandwiches and salads
      •Mix beans, meat or cheese into pasta or side dishes
      •Snack on yogurt, shakes, crackers and dip
      •Keep a food diary for a week or so to get an idea of what you’re
      eating and where you can add more calories
      The trick is to add calories without adding too much saturated fat.
      You can also consider downing smoothies or meal replacement shakes in
      between meals.

      Lift, Lift, Lift

      Once you get your calories under control, you need to start lifting
      weights. This will help you gain more muscle and help minimize the
      amount of fat you gain (although you should expect to gain some fat as
      well). Folks trying to gain muscle should:
      •Lift heavy. This means lifting enough weight that you can only
      complete about 6-8 repetitions of each exercise. The last few reps
      should be difficult–the last one should be really hard, but not
      impossible.
      •Have longer recovery periods between sets
      •Have more recovery days between workouts
      •Use spotters to avoid injury
      •Continue with cardio, but keep it at maintenance level–around 2-3
      days of cardio a week to keep your heart in shape
      •Start with a full body program 2-3 nonconsecutive days a week, if
      you’re a beginner. Allow your body a few weeks to get used to lifting
      weights before you tackle more intense routines.

  43. QUESTION:
    Whats the best way to gain muscle quick without spending loads on the gym?
    Naming exercises would be useful too, pictures especially.

    • ANSWER:
      try muscle gain drinks and you will have to work out loads otherwise steroids which really arent the way forward adn they make you fat if you arent training.
      pure perserverance i believe.
      ive been out with a few body builders and thats how they did it!
      good luck!

  44. QUESTION:
    I just joined the gym n I am trying to gain muscle what the best and quickest way?
    I am 24 years old but very skinny, how can I gain muscle and weight? whats the best excercise

    • ANSWER:
      You need to eat lots of food so your muscles have the building blocks they need to grow. Go to exrx.net and bodybuilding.com and learn about proper nutrition.

      You need lots of rest and recovery time in the form of a proper sleep every night, because this is when your muscles actually grow.

      And finally, you need to hit the gym and starting lifting weights. Buy or borrow from the library a book called Starting Strength (version 2) by Mark Rippetoe. Also, again, read every article on exrx.net so you learn how musculature and biomechanics work. The core of your workout should revolve around barbell squats, deadlifts, bench press, clean and jerk, and snatches.

  45. QUESTION:
    Quickest, Most Effective Way to Gain Muscle/Mass?
    I am 22 years old, about 6′ tall and weight 150 LBS. I am slender and fit, I have tried working out numerous amounts of times and stop after a while because I guess I get discouraged. I cannot gain mass, no matter what. I eat like crazy, I normally have a homemode blended all-fruit smothie type thing for breakest and then due to time limitations some fast food for lunch, and whatever for dinner. I cant figure out how to work out to effective gain mass.

    • ANSWER:
      Hey,

      I’m a few years older than you, 6’3″. I used to weigh about 158 lbs, was fairly fit, and had always had had trouble putting on mass. By the sounds of it, your metalolism, etc is fairly similar to mine. A little over 2 years ago, I got serious about putting on some decent weight, and I now weigh just under 210 lbs. Here’s what I did:

      1. Lift weight. I don’t think theres any magical numbers. I vary the routines I do. Sometimes 2 sets, sometimes 4. I usually lift a weight that I can do no more than 12 reps (lifts) before failure (the point where I physically can’t lift the weight for a full rep any more). Over time, make sure to try to continually increase the weight you lift.

      2. Eat. I believe that in my case, eating more was THE main thing that helped me gain weight. 3 meals just isn’t enough. Ideally, I try to make sure I’m eating something every couple of hours. I drink a helluva lot of (low fat) milk. It’s an almost complete food, and it takes no time to drink a couple of glasses of milk anytime through the day. If I only have time for a light lunch, I’ll follow it with something like a milkshake. Basically, if I start to feel hungry, I eat something (or drink some milk). I also drink a couple of protein shakes each day (one with breakfast and one before bed). The rule of thumb is to try and make sure you take in a minimum of 1 gram of protein per lb of bodyweight, each day. This seemed to do the trick for me. Don’t go to bed hungry. Your body needs fuel (especially protein) while you are sleeping – this is the time most of your muscle growth will occur:

      3. Rest. Your muscles actually grow while you are resting/sleeping. Lifting weight damages the muscle, and they repair and grow while you rest. I make sure my workouts are intense, but then rest 3-4 days between them. Every couple of months I also stop lifting weights completely for a couple of weeks, to allow my body to fully recover.

      4. Be consistent – especially make sure you eat enough every day.

      I guess that’s basically it. I probably put on about 26-30 lbs in the first year. After that the gains slowed down – but that’s how it goes: initially your body will respond quickly, but as time goes by the gains will slow down.

      You will put on a little bit of fat (this goes hand-in-hand with gaining muscle), but if you’re anything like me, it won’t be enough to worry about. My target is to reach 220 lbs, then I’ll work on burning off a few lbs of fat to bring out the definition more.

      That’s basically it. I did all of the above using only free weights at home. I never set foot foot inside a gym.

      Hope this helps!

  46. QUESTION:
    Quick way to gain muscle mass?
    Can someone tell me a quick way to gain muscle mass, so i can get huge fast? thanks

    • ANSWER:
      to bulk up make protein your best friend. Stack up on animal protein and also protein shakes. Lower your carb and fat intake. Stop doing cardio exercises and emphasize on weights, benches,push ups and lifting iron. You can see your muscle mass grow gradually.

  47. QUESTION:
    Quickest Way to Gain Weight / Muscle?
    I’m 6’4, 140 lbs. What is a good thing I can stick to to make me a little bit stronger and bigger. I play basketball soccer and golf.

    • ANSWER:
      Hey Kevin,

      You don’t just want to put on weight, I doubt that you want to turn into a fat guy, as a former fat guy, trust me, you don’t want this.

      To put on weight while still maintaining a chance with the ladies I can give you a few principles for adding rock hard muscle to your body.

      Sounds to me like you’re an ectomorph, a kind of body type that is normally attributed to marathon runners, your body has a hard time keeping weight on because of your metabolism, which you can learn to use to your advantage.

      To find out how much you should be eating in order to put on weight check out this calculator:

      http://www.calculator.getrippednow.org

      Now that you know how many calories you need, you must have the right training program to go along with it. I can’t explain it all here but I’ll give you examples:

      1.Intensity – A short hard workout is better then a long one any day

      2.Weight – Make sure you are lifting 90-100% of your 1 rep max with a 1-2 minute right in between. To make your body grow you must give it a reason.

      3.Rest – Recovery is the secret weapon to growth, your muscles grow when you sleep and rest, not in the gym so make sure you have adequate rest periods between your workout.

      I hope this helps, you can get a ton more information at the site below.

  48. QUESTION:
    I need to shed fat and gain muscle in 3 weeks. What is the quickest way to do it?
    I am 31, 5’5″ tall and I weigh approx. 120 lbs. However, I have a little tummy bulge from pregnancy and my thighs are a little giggly. What’s the fastest way to get toned and lose the giggle? Are there any exercises I can do that will give me fast results?

    • ANSWER:
      As long as your diet is on track, get some cardio going! How much do you do right now? Approximately 20 minutes a day, at a steady pace on the treadmill is a great idea.. Also, you could try Interval Cardio Training.. It’ll help burn more fat, boost your metabolism and more! I read about it here: http://www.swolefitness.com/fitness-articles/losing-weight/get-shredded-with-interval-cardio-training/

      Good luck and start kicking some butt!

  49. QUESTION:
    I am 18 years old I weight 135 lbs. 5’8 tall what can be a way to gain muscle quick?
    I work out 3-5 days a week for 8 months I havent felt any progress what should i do to gain muscle

    • ANSWER:
      Okay, I’m 5/8 200 pounds. Been pumping iron for years. Time for you to hit the very heavy weights. Do about six to ten reps, four sets for each exercise. Try to workout till failure. Get plenty of protein, via your diet or take Whey protein shakes. You may mix them with skim milk and creatine.

  50. QUESTION:
    Whats the quickest way to build muscle?
    I am currently 5″10 247.8lbs and get picked on about my weight a TON I just joined a gym this week and have been going and do all the machines and doing 3 sets 15 reps and then however much weight I can do…. I have about 2 months to get rid of this weight and to start to gain muscle what is the quickest way and do not say steriods -.-

    • ANSWER:


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