I am 17 years old, and I would like to increase my muscle mass. What can I do?

I have searched the internet but you never understand anything about it... especially because it’s full of contrasting opinions. Any tips? Thanks

Reply 1

𝔻𝕖𝕝𝕚𝕝𝕒𝕙𝕙𝕙

What’s hard to understand about eating breakfast,eating protein and whole foods,working out or doing exercises,drinking water and eating healthy?

Reply 2

Benji8492

Have you tried taking protein shakes cause they help a lot. Also if you go to the gym do very limited amount of aerobic exercise like running long distances cause itll waste energy. If you focus on heavy weights then youre more likely to gain muscle coz high intensity is more challenging for muscles

Reply 3

MynameisSarah

Original post by Luke_s.23

I have searched the internet but you never understand anything about it... especially because it’s full of contrasting opinions. Any tips? Thanks

Just go regularly to the gym ( or while there is corona do some work out at home).
I recommend doing the three most effective exercises regularly (!) SQUAD, DEADLIFT and BENCH PRESS. Make a Plan for a Cycle of 6 weeks an example: week one you start with Squad 20kg, deadlift 30kg and Bench 20kg each 5 reps and 5 sets. Next week you add 2,5 kg and so on and in the end of the 6 week cycle you do a max out. You do a warm up (NEVER SKIP THE WARM UP) and than for every round you add 2,5 kg to your set and you only do one rep and you see how far you can go. The next Cyle of 6 weeks you start with 22,5 kg and repeat.
Muscles dont grow over night it needs time and consistency. And you have to eat very clean and well! Loads of vegetables and proteins (Tofu, Chicken etc) Protein Shakes are pure ******** and not healthy!

Reply 4

jackmarshal757

Any weight 4 x 12 reps

Reply 5

JustOneMoreThing

Original post by jackmarshal757

Any weight 4 x 12 reps

Not any weight, it has to be heavy enough that you can’t do more than 12, 3 sets will also suffice.

Reply 6

jackmarshal757

Original post by JustOneMoreThing

Not any weight, it has to be heavy enough that you can’t do more than 12, 3 sets will also suffice.

I meant any type of weight exercise

Reply 7

JustOneMoreThing

Original post by jackmarshal757

I meant any type of weight exercise

Even so, 3 sets is enough.

Reply 8

jackmarshal757

Original post by JustOneMoreThing

Even so, 3 sets is enough.

I normally do 4

Reply 9

JustOneMoreThing

Original post by jackmarshal757

I normally do 4

Even so, 3 sets is enough.

Reply 10

Luke_s.23

Original post by 𝔻𝕖𝕝𝕚𝕝𝕒𝕙𝕙𝕙

What’s hard to understand about eating breakfast,eating protein and whole foods,working out or doing exercises,drinking water and eating healthy?

dude, wtf, i didn’t insult your mother or things like that. Some people are too stressed nowadays

(edited 3 years ago)

Reply 11

gtty123

You workout, surprising right? Then, you eat in a caloric surplus - 200 to 400 above maintenance calories should suffice. Progressive overload is key as well. Also, you rest.