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  1. #1
    primeedits's Avatar
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    How to gain muscle?

    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.

  2. #2
    Swek's Avatar
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    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

  3. #3
    Podgor's Avatar
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    It's all about diet, sleep and how intense your workout is.
    Don't eat sugar, white flour and fast foods.

  4. #4
    bollkollnoll's Avatar
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    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.

  5. #5
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    Hello

    eat a high-calorie meal...

  6. #6
    cnguy's Avatar
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    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.

  7. #7
    mysteriousmangoes's Avatar
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    beginning strength training or Olympic Weightlifting

    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

  8. #8
    Stuka13's Avatar
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    I would focus more on less reps with heavier weigth. FWIW

  9. #9
    Altcoin's Avatar
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    hit the gym mate and eat well

  10. #10
    JonD44's Avatar
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    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.

  11. #11
    Zelson's Avatar
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    constant work in the gym. eat more and eat healthier. repeat

  12. #12
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    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.

  13. #13
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    horizontal bar 3 times per day by 20 times . 1 day train 1 day rest

  14. #14
    6apk's Avatar
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    Quote Originally Posted by TruHasla View Post
    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.

  15. #15
    bearbearson's Avatar
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    it depends on your bodytype and your diet. as long as your diet is perfect for your body you'll gain fast muscles

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