How to build muscles

[Iamnewgais]

Come bros, give me some tips how to get the gainz. May be useful if you know what I mean.

[dgenz55]

Originally Posted by Iamnewgais

Come bros, give me some tips how to get the gainz. May be useful if you know what I mean.

Pushups, squats, leg raises, burpees, incline pullups, pullups. Do these and build a foundation. Do them almost every day (you are 20 your body will recover, assuming proper form)

Go to the gym then do the barbell lifts. Squats, deadlifts, bench. Get numbers and lifts to be high. Ideally you should aim for something like benching your bodyweight for 10 reps. Do these exercises about 3-4 times a week, and on your rest days do the above exercises in the first paragraphs when you are free.

Make sure to eat healthy and clean. 0.8g of protein per lb of bodyweight. Drink lots of water. Get milk, yoghurt, eggs, protein powder, fish.

Its about consistency. You can do these for a month and give up and get no gains. Do what I say for a year straight and you will be surprised.

[Peacekeeping]

Tbh it has very much to do with your body type. If you are skinny all your life it is still possible to build muscles but you have to try extremely hard.

[dgenz55]

Originally Posted by Peacekeeping

Tbh it has very much to do with your body type. If you are skinny all your life it is still possible to build muscles but you have to try extremely hard.

Both have their pros and cons. Skinny people can keep a lean and nice looking face but spend more effort to bulk and build muscle and often need to eat until want to gag.

While fat people naturally pack more mass, usually have nicer calves (my observation, their leg carries their weight for years), but tend to rebound in weight and may have issues with loose skin.

Definitely possible for both, in fact is about how hard you work for it. Having a nice body and becoming disciplined in training does do wonders for your mental health and also confidence as well.

[Slivan]

you need to do your sets until failure
this is how your muscle tendons will stretch and grow
do eat and rest well after each session as well as it is important for growth

[Lunap]

Originally Posted by Iamnewgais

Come bros, give me some tips how to get the gainz. May be useful if you know what I mean.

Have sex every 6hours. Sure build muscles

[HandsomeBob]

Brudda, you gotta lift heavy and eat alot.
I will suggest 1gm protein per pound of bodyweight.
Get a trainer if you have the budget.
And no im not a trainer. Just a gymrat.

[Chrismeow]

20% Workout (Lift right, Progressive overload)
80% Lifestyle : Sleep, diet & stress

[asd123sbf]

Get 7 hours of sleep minimum.

Ensure you have 1g of protein per lb of body weight.
Lift till failure.
Repeat for 1 year.

I guarantee you’ll look good enough to snag most girls if you’re of average height and face.

[zetrio2002]

Take mass gainer powders and also eats lots of carbohydrates and meat. Gain weight very fast.

If you drinks lots of cokes or bubble tea, you also gain a lot of weight but unhealthily

[zxcvcxz]

Originally Posted by asd123sbf

Get 7 hours of sleep minimum.

Ensure you have 1g of protein per lb of body weight.
Lift till failure.
Repeat for 1 year.

I guarantee you’ll look good enough to snag most girls if you’re of average height and face.

Proper rest is the most underrated part of body building and getting fit and strong. And sleep for Singaporeans in general is usually poor.

[bignehneh]

If just want to be tone without being too big size, is it do lighter weights but more reps?

[Newbieshag]

Originally Posted by bignehneh

If just want to be tone without being too big size, is it do lighter weights but more reps?

Bro on top of weight lifting , can also consider swimming but like other bros here said clean diet, stretching and rest are important too.

[edwintantan]

Originally Posted by Iamnewgais

Come bros, give me some tips how to get the gainz. May be useful if you know what I mean.

i have the fastest way to have mustsir
go buy a maker must be permanent one ,, then go to mirror to draw on your body ,, is this what you mean ???

[Pomfret]

Has anyone taken steroids to gain muscles?