How to gain muscle?

[primeedits]

I'm a college student around 190 lbs, and I really need to put some size on for the upcoming rugby season. its hard to eat clean on a meal plan but is all I can afford.

[Swek]

Are you tracking your calories? If so are you already eating at a calorie surplus? Would recommend about 1g of protein per pound of body weight if you already go to the gym

[Podgor]

It's all about diet, sleep and how intense your workout is.
Don't eat sugar, white flour and fast foods.

[bollkollnoll]

workout hard, make sure you are on a calorie surplus and eat 2 g protein per kg bodyweight. also at least 8 hours of sleep per night.

[ashwinparkar]

eat a high-calorie meal...

[cnguy]

Can you up your protein intake with a shake and continue to do strength training? Don't eat a high carb diet. You'll just gain fat.

[mysteriousmangoes]

Check out the beginning strength training method. There are coaches around if you're in a metropolitan area. Or check out an olympic weightlifting gym near your area. They'll accept anybody b/c its underused and its one of the fastest/researched ways to Make gains possible. All the fitness stuff you see online is loud noise. Plus Calorie surplus too, gotta bulk before you cut

[Stuka13]

I would focus more on less reps with heavier weigth. FWIW

[Altcoin]

hit the gym mate and eat well

[JonD44]

Hit the weights hard.
Get enough protein and calories.
Get enough sleep.

I think sometimes people look too much into it when those are the basics for getting good gains.

[Zelson]

constant work in the gym. eat more and eat healthier. repeat

[afried1]

Get enough nutrients and have a good workout that works the muscles you are trying to build. If you are just trying to improve your all around strength in every part of your body I would say the best way is to go swimming a few days a week. Do a lot of butterfly if your trying to work your lats and shoulders.

[TruHasla]

horizontal bar 3 times per day by 20 times . 1 day train 1 day rest

[6apk]

horizontal bar 3 times per day by 20 times . 1 day train 1 day rest

From this there will be no muscle mass in a short time! Diet and weight gain exercises! It is better to include a lot of protein and carbohydrates immediately after exercise.

[bearbearson]

it depends on your bodytype and your diet. as long as your diet is perfect for your body you'll gain fast muscles