How can a thin guy gain muscle mass? How to exercise in the gym. Some say that you need to do more repetitions, others - more approaches, which method is better for gaining muscle mass?

How can a thin guy gain muscle mass? How to exercise in the gym. Some say that you need to do more repetitions, others - more approaches, which method is better for gaining muscle mass?

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answers (9)

Answer 1
June, 2021

The truthful honest answer is that without a competent course of steroids, no variations in performing the exercises will give anything. Don't torture yourself in vain. If you are naturally thin, take a marathon run. A lot of familiar pitching people are terribly jealous of those who can run a marathon, and some even try to carry out this terribly difficult event for them - to run a marathon. For example, Lev Goncharov (see his channel on YouTube) Master of Sports in weightlifting - he trained for 2 years and broke off by 20 km. But a healthy thin peasant can run 20 km in 2 hours without any preparation at all, and a marathon with 1 year of training in 4 hours is not a question for the worst.

Answer 2
June, 2021

Everything was tested back in the 19th century. Approaches need to be done at least 3, otherwise the muscle will not have time to load and no more than 6, otherwise it will overload. And the number of repetitions in the approach for muscle growth should be within 9-11 times.

Answer 3
June, 2021

You don't need to do a lot of reps to gain muscle mass - this is an approach for burning fat, developing endurance, but it will work against weight gain.

To build muscle, you need to do 3-4 sets of each exercise with heavy weight. There should be 6-12 repetitions, no more. Those. you should take such a weight that you do not have the strength to do more than 12 reps in one set. In this case, your muscles will receive microtrauma, micro-tears and grow.

To gain mass faster, I advise you to use a gainer. It contains protein for muscle growth (training is meaningless without it), as well as carbohydrates. A gainer is a fairly high-calorie sports diet, and you just need to increase your calorie intake.

You need to take a supplement 2 times a day, both on regular and training days.

Regular meals too revise. Try to eat more, but healthy foods - cereals, lean meat, dairy and soy products, legumes, fish - all this will help you gain muscle mass, not fat.

Answer 4
June, 2021

Muscles grow and, most importantly, they get stronger - only if there is a sufficient level of testosterone in the blood ... Or rather, not so much if there is it, but if the body maintains an adequate proportion of testosterone / estrogen ... If muscle mass, according to the trainee, is not grows when visiting the gym, let a person try to train at home in addition to the gym: additionally every half hour throughout the day he does push-ups from the floor (or pulls up, squats, does exercises with dumbbells, pumps the press - 1 approach each), but not harder than up to 50% fatigue in every approach. This kind of exercise keeps your blood testosterone levels high during the day, and when you fall asleep at night, it ensures that growth hormone is released into the bloodstream. If exercise in the gym does not work, then the testosterone level is insufficient. This level should be raised with the help of additional exercises at home: every half hour for ONE any exercise (1 approach) - up to 50% of fatigue in the approach. IN NO EVENT, with this technique, you can not eat anything meat, inject testosterone from the outside in any form, smoke, drink alcohol. Working out at home every half hour can raise a guy's testosterone levels, and a girl's estrogen levels MUCH more powerful and faster than injections of anabolic hormones.

Answer 5
June, 2021

Nutrition (balanced diet b / w / y), sleep. The question of reps, if these are arms (biceps, triceps) high reps. Back heavy weights correspondingly low reps, chest and heavy weights and light weights. Shoulders only high reps. Calves are heavy weight. For beginners, a trainer is necessary, it is not so much the performance of the exercise and the number of repetitions that is important, but the feeling during its execution, this is the most important thing. You need to feel and understand your body, this comes with time and experience.

Answer 6
June, 2021

Nutrition and routine are the most important. And only then training. It is much more difficult to recruit than to throw off - everyone knows that. The main thing is to tune in and be patient. An experienced coach is the key to success, maybe he prescribes some kind of doping, but it's hard to go straight

Answer 7
June, 2021

Have answered similar questions a million times. These are the highlights:

5-7 sets in the rep range of 6-10 times a week per muscle group will be sufficient. A prerequisite for growth is the progression in weight on the barbell from week to week.

By nutrition - more meat and "right" carbohydrates (porridge). Carbohydrates are even more important than protein. More carbs - more weight gain. Squirrel just should be enough.

Answer 8
June, 2021

I will repeat the next answer - eat and sleep as much as possible. Eating high-calorie, meat, but by no means sweet or starchy is a set of jellied meat on the sides, and not muscle mass. In addition to meat (chicken breasts in priority), all sorts of buckwheat and oatmeal porridge, cottage cheese, eggs, nuts, especially walnuts, butter will normally go in - for thin beginners this is the most.

I don't know who advises more repetitions there, probably it’s joking. An elementary truth - to GET mass, you need to lift such a weight that you can lift a small number of repetitions - 6 times on average. There are three basic exercises that involve as many muscle groups as possible - deadlift, squat, and bench press. They maximize entry-level mass gain. Well, of course, under the supervision of an instructor who will set the correct execution technique, after a proper warm-up and secure the lower back with a special belt

Answer 9
June, 2021

Eat a lot, sleep a lot, find a good coach. For the first six months, without supervision, do not approach the simulator and do not even think about dumbbells, otherwise there will be trouble, and not weight gain. Do not train using programs from the Internet.

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