Muscles responds differently to different types of training (size vs. strength). I really do want to gain some weight as well as gain some muscle. I’m 21, 6″0 and yo yo between 140-145 pounds. I have recently started taking my diet alot more seriously in an effort to put on weight in a healthy” way by eating clean foods and ensuring I’m in a caloric surplus. My main problem is that when i do put on weight, it all goes straight to my stomach! I’m in the gym 5 days a week (not weekends cos I work), and I’m utilizing an upper-lower split approach combining both compound and isolation exercises. I also go for 30min-1hour walks first thing in the morning in a fasted state.
If you’re a beginner, just about any workout will be intense enough to increase protein synthesis. But if you’ve been lifting for a while, you’ll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs. Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds’ rest between sets.
Because women naturally have lower testosterone levels than men, building lots of muscle generally takes a carefully controlled diet and lots of (heavy) resistance training. This means that it’s unlikely for you to ‘accidentally’ build yourself a bulkier or more muscular body.
If you’re the type who does bodyweight training, or even HIIT, then you’ll know that although these are great workouts, and will help on your journey on how to get shredded, you can’t rely on them alone. In order for your muscles to grow they need to be under a high amount of resistance, and the obvious answer is to train them up with weights.
Increase Frequency. The more often you train a muscle, the more you trigger it to grow. The more you do an exercise, the quicker your technique improves, and the heavier you can lift. Start Squatting, pressing and pulling three times a week instead of only once.
Protein is important for mass gains because it’s the only nutrient that’s capable of stimulating muscle growth. You should consume up to 2 grams of protein per pound of body weight daily. Eating every three hours will help ensure you’re absorbing and assimilating enough protein to support muscle growth.