Building mass

[topdog]

is it possible for a lean person to build large muscles?  Do I have to eat more and gain weight in order to build more muscle mass?  I'm able to lift more weigt, but my muscle look the same to me? Is that due to the fact that I only weight a certain amount or not providing enough fuel for the mucle?

[LatsMcGee]

My opinion, yes you can.  Here are a few tips.

1.  Cut back your training to three days a week.  Concentrate on the big multi joint movements.  Train for 45 minutes to an hour tops.  Forget the concentration curls and tricep kickbacks!

2.  A good way to up your calories is to take down a shake while you train.  Whenever I do this I make great gains.  I usually start to drink it around halfway threw my workout.

3.  Forget Cardio, Forget abs.  If you really want to gain mass this won't be a huge problem for you.  I you must do cardio limit it to twice a week tops. 

4.  Don't sweat having to eat more meals necessarily.  Instead of having those greens with your steak throw some potatoes in the mix.  Add some almond or peanut butter to that toast with your eggs in the morning.  Drink a glass of milk with all your meals.

[Jr. Yates]

YUP lats Mcgee did a pretty good job of covering it short and simple.

[BigAlski]

Well I would only add that if you have the time do maintenance abdominal work 2 or 3 times week.  This is so if you want to then cut down you don't have to start from scratch, although you wont see you abs if you are heavier and massing.

[Arnold jr]

is it possible for a lean person to build large muscles?  Do I have to eat more and gain weight in order to build more muscle mass?  I'm able to lift more weigt, but my muscle look the same to me? Is that due to the fact that I only weight a certain amount or not providing enough fuel for the mucle?

 To put on serious mass you have to take in serious amounts of food, there is o way around it, end of story

Well I would only add that if you have the time do maintenance abdominal work 2 or 3 times week. This is so if you want to then cut down you don't have to start from scratch, although you wont see you abs if you are heavier and massing.

He should definitely still train abs, not training abs is stupid in my mind. A lot of guys forgo ab training on the excuse that they are bulking and there is no point. But a solid strong mid-section will benefit you in the larger scope of things. Your body with strong abs is able to support more weight in training, especially when it comes to squats, deads, and military presses. Last off, who wants a soft belly?

[txhulk]

Eat alot of food train hard and heavy.

[WiseGuy]

my idea is....

1. use weight gainer shakes between whole food meals... try 4 whole food meals and 3-4 weight gain shakes....

2. protein & creatine  drinks right before and after workouts 

3. take in 30-40 gms healthy fats per day....

4. bottom line eat 2 grams protein per pd of body weight and 3-4 grams carbs per pd of bodyweight...

5. adjust your intake if you feel you may be gaining to much fat

6, 4 workouts per week using basic free weight movements with as heavy weight you can handle in good form for 8-10 reps