How to put on mass?

schnizzz · 2014-11-04T18:05:19+00:00

Quick answer: You gotta eat more. A LOT MORE. Sleep longer at night and take naps in the day.

There's a nice short book called "Swole" by Johnny Pain that helped me put on 20 lbs last year, without getting fat. You should be able to find it online somewhere in pdf, or you can get it on kindle (kind of a rip off in terms of price but a great book).

TheAssh0le · 2014-11-04T18:41:49+00:00

Food. Piles of food. Protein, fat, and carbs; meat, dairy, and bread/pasta.

The Big 3. Bench press, back squat, dead lift. As well as any other movement that involves multiple muscle groups and a long range of motion.

More weight fewer reps. Never do more than 10 reps for your routine, 10 should be your half max warm up. I personally like doing 5 sets of 5 (5x5).

Heavy weight means you need to take precaution in the likely event that you fatigue in the middle of your set; partner and/or safety bars etc.

spoetnick · 2014-11-04T16:57:18+00:00

If you are into this try /r/fitness /r/gainit and /r/weightroom They all give solid advice.

Now the trick to bulking is eating more than you burn. Get a calorie/bma calculator and start counting the fuckers. If you want to gain weight try to get 500 calories more than you need daily, trying to lose weight, eat 500 calories less.

If you want to take it a step further you can start counting macro's.

I can recommend http://www.myfitnesspal.com/

tombreck2 · 2014-11-04T16:58:48+00:00

8-10 reps and 1 gram of protein per pound of body weight per day

jecht8 · 2014-11-04T20:03:39+00:00

I am also 6'2" and was once 150. Tracking calories and consuming 3500 calories a day was the only way I gained any weight. The MyFitness pal app is a good one to try.

This was with my only activity being 3x a week lifting and 1x per week cycling. If you do any other physical activity (including lots of walking), then calculate the calories burned from that and add it to 3500.

thatwasdepressing · 2014-11-04T18:15:02+00:00

How old are you? What program are you on?

If you are relatively young, you could do a program like Starting Strength, with the idea of getting a lot stronger, and a lot heavier, in a short amount of time.

You'll still gain fat, it's impossible to avoid, but at least you'll have bigger lifts, it can jump-start your training.

northsidefugitive · 2014-11-04T18:18:40+00:00

Up the weight and dump calories into your body right before you go to sleep.

Title	How to put on mass?
Author	[deleted]
Upvotes	1
Comments	19
Date	November 4, 2014 4:50 PM UTC (11 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/2l9wfr/how_to_put_on_mass/
Archive Link	https://theredarchive.com/r/askTRP/how-to-put-on-mass.193546 https://theredarchive.com/post/193546

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