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]

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]

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]

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]

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]

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]

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?

[BotakBunny]

Has anyone taken steroids to gain muscles?

There is enough of scientific evidence showing that steroids will promote cataract formation.

I personally would suggest sticking to a well balanced diet with good lean proteins and lotsa exercises instead of using drugs to promote muscle growth.

Just my 2 cents worth.

[SocialCircle]

Has anyone taken steroids to gain muscles?

Never take steroids.
U might drop hair on head.
And develop pimples on face and shoulder.
Just google on steroid bodybuilding online.
At gym I last time saw 1 pack muscles very very fast.
Then I noticed he exhibit the traits of steroid taking.

Eat complex carbo and protein like salmon, chicken breast and eggs.
Build slowly. Like some of the bros here said, do till failure.
Don’t lift too heavy, good form comes first.
Feel and imagine the muscle fibres extend and contract.

[TheGreatOne]

Never take steroids.
U might drop hair on head.
And develop pimples on face and shoulder.
Just google on steroid bodybuilding online.
At gym I last time saw 1 pack muscles very very fast.
Then I noticed he exhibit the traits of steroid taking.

Eat complex carbo and protein like salmon, chicken breast and eggs.
Build slowly. Like some of the bros here said, do till failure.
Don’t lift too heavy, good form comes first.
Feel and imagine the muscle fibres extend and contract.

Different people different side effects
I didn't lost hair and managed to have two kids but excessive acne is true

[WinterMelonTree]

No background info how to advise?

You skinny? you fat?
you 60 yo? you 20yo?

There is no 1 method fits all.

[ulysses84]

come here ask is of zero use, you need to get your ass moving and take massive action, think big , act fast , start small.

[SocialCircle]

Different people different side effects
I didn't lost hair and managed to have two kids but excessive acne is true
Heard that once u stop the steroids, the muscles will shrink back.
True?

[entering]

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

A bit off topic but I learnt this from another friend which I used when I was fucking 2-3 girls a day when I got posted to Cambodia.

When I fuck, I off all fans, air con etc and make the room warm. After fucking for about 30 minutes to 1 hour, about once to thrice a day, I lost like 15 kgs, went from 89kg to about 74kg.

Plus my stamina was great and I was not only super hard, it looks bigger cuz the tummy was smaller.

Sorry if it's not directly about muscles. These days when I go Hotel 81, I also off the air con and fuck. At the end, both me and my FBs are all drenched in sweat and breathing heavily.

But after the shower, I feel fantastic.

[TheGreatOne]

Heard that once u stop the steroids, the muscles will shrink back.
True?

As a matter of fact, yes

[aakumu]

Hi bro,
Eat lots of lean chicken and do an hour of workout.
drink lots of water and get lots of sleep.
If want muscles have to give up a lot, time time time to do other things.
Bodybuilders spend at least 9 hours of their life to gain bulk.

My humble two cents.

[BacktoCheonging]

eat 300-500grams of meat daily, on days you don't feel like eating meat, eat eggs, 3-4 a day is fine.

aim for 3000 Calories daily, not more than 3100 calories.

eat some vegs and fruit daily.

drink enough water but not too much, and get enough sleep.

training wise, you need to lift weights, you can't build muscles from running or swimming or cycling.
lift moderately heavy, 6-8 reps to failure.

[fabiann]

I'm 38. Weight 64kg. Height 176. Wa. I have been trying to build up my body mass/muscle for years. But still stayed the same. Protein shake, protein powder, mass/Weight gainer. All I tried. It doesn't help me at all. I do eat like 4 meals a day. But minimum 3 lah. Still the same.

I have high metabolism by the way. So old liao, my metabolism still so high.

Did think of steroid before. But after I seen a few guys hair dropped. I don't dare liao. Haha

[Kruzer0102]

Hard to give advice since quite vague..

You can try researching in these few areas tho..

1) Understanding your body
2) Diet and nutrition
3) What are yr end goals in mind? (Fit?buff?strong?dun b greedy and pick all at the start)
4) Finding the right exercise routine for you( i m telling u that there are over 100+ routines out thr on the net, some workout offers u no progression, some yes)

[Pomfret]

There is enough of scientific evidence showing that steroids will promote cataract formation.

I personally would suggest sticking to a well balanced diet with good lean proteins and lotsa exercises instead of using drugs to promote muscle growth.

Just my 2 cents worth.

Yes, that's true, but healthy diet is hard to build mass for bulked muscles and muscles cutting

[Pomfret]

Never take steroids.
U might drop hair on head.
And develop pimples on face and shoulder.
Just google on steroid bodybuilding online.
At gym I last time saw 1 pack muscles very very fast.
Then I noticed he exhibit the traits of steroid taking.

Eat complex carbo and protein like salmon, chicken breast and eggs.
Build slowly. Like some of the bros here said, do till failure.
Don’t lift too heavy, good form comes first.
Feel and imagine the muscle fibres extend and contract.

Hair loss is due to high testosterone level and not because of steroids alone, notice most elite athletes are bald when they reached a certain age.

I tried lots of method and went to the extend of mass gainers, but the result of steroids (not yet tried, but based on my friends intake) is visibly material.

[Pomfret]

Heard that once u stop the steroids, the muscles will shrink back.
True?

Ya, true, it becomes saggy because it turns to extra fats.

[Pomfret]

Hi bro,
Eat lots of lean chicken and do an hour of workout.
drink lots of water and get lots of sleep.
If want muscles have to give up a lot, time time time to do other things.
Bodybuilders spend at least 9 hours of their life to gain bulk.

My humble two cents.

Also depends on the workout done, avoid cardio if one is aiming for bulk muscle growth

[SocialCircle]

Hair loss is due to high testosterone level and not because of steroids alone, notice most elite athletes are bald when they reached a certain age.

I tried lots of method and went to the extend of mass gainers, but the result of steroids (not yet tried, but based on my friends intake) is visibly material.

I guess slow and steady training effort builds long lasting muscle mass.
No point risk balding and becoming fat for quicker results.

[entering]

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

Some silly questions:
1) the mass building is for which end and result?
2) are you already surrounded by guys who have mass, or ladies who love man with mass or you just like looking like that?
3) do you know maintaining the look, the form etc, requires a lot of time commitment.

Don't misunderstand, I'm not being negative but just want to understand what's the reasons for this thread.

If it's for girls who like big guys then... Ok go ahead.

But if it's for fitness and also to build a lean fit frame for lots of sex, then I recommend hot sex.

Hot sex is go into a room, off all fans and air con and just fuck everyday for 4-8 weeks.

Sounds funny until you see yourself losing 20 kgs, can plank for 20 minutes doing missionary, and the girl remembers you for the hot, sweaty juice spilling sex.

Same concept as hot yoga.

If you can't find girls to have sex everyday, then couple it with weights and/or yoga.

Besides that, do all the big muscles first.