Q&A for How to Gain More Muscle Mass and Strength

Push-ups, squats, and planks are all great exercises you can do at home, and they don't require any special equipment.

Building strength generally requires sets with fewer reps but extremely heavy weight. Try 3-6 sets of 6-8 reps at very heavy resistance to build strength.

In a month, depending on where your physique starts, you can see differences in the way your clothes fit and possibly some new tone or definition if you are very thin.

You will need to get at least 20% of your calories from lean healthy protein sources such as meat, poultry, soy, eggs, milk and milk products, lentils, legumes, seeds and nuts.

Increasing overall body strength requires work for all the moving parts, including the heart. Try a program of calisthenics to work all the body parts together to really improve overall strength, or get the help of a personal trainer to teach you a good balanced workout plan.

To avoid injury, adjust the weight, not the set and rep schedule. Keep to three to four sets of six to eight reps and work up the weight gradually so that the final few reps of the final set are very challenging.

People just use the term mass to describe the size of your muscles. Lean muscle is just muscle.

Fortunately, as you move around in a wheelchair, you work your arm muscles. If you want more of a challenge, purchase some wrist weights, and find a suitable trail to go along.

Quick isn't really the way to go. If you want strong, durable, or large muscles then you are going to have to work for it. Protein is a vital aspect of building the best muscle. The most commonly suggested measurement of daily protein is 1g/lb of body weight. Also, you should develop a routine. Most athletic people have separate days for focusing on arms, legs, chest, shoulders, and core.

Creatine is a dietary supplement as well as your "fat burner." You'll have better results with diet adjustment and just creatine than hitting a "fat burner." The supplement industry is built on ripping people off; don't fall for the "proprietary blend" crap. Exercise hard and often, eat well, and sleep harder. The human body can do amazing things if you let it.

You might to be eating enough protein for muscle-building. Also, you might not be eating enough calories to support your workouts. Most likely, your diet needs tweaking.

Okay, Im guessing you are around twenty years old. So try eating around 2700 calories and go on a 5x5 program such as the ICF one (the best in my opinion). If you are not gaining a tleast 1/2 a pound a week, up the calories by 100-200.

Yes. Muscle helps burn fat.

Heavy carbs, light sugar, vegetables and fruits are always good. Can't stress this enough - have ample protein. It is estimated that 90-98% of bodybuilders don't get enough.

Muscles require 48 hours to recuperate after strenuous exercise. You could work all of those muscle groups one day, then take a day off, then work them all again the next day and so on. However, it is more common, and would be better advised, to work your upper and lower body on alternating days.

It depends on your current level. Assuming you're a new gym-goer, you will get good results no matter what; these are known as "newbie gains" - meaning you can get away with training each body part very little, and still see great results. You should either be doing full-body, or upper/lower-body splits to begin with, and as you get to an intermediate level, your muscles will need more stimuli in order to grow. This is when you might go over to a push-pull-legs split, or even a bro-split (where arms, chest, back, legs, shoulders all have a day). If you're training full body/upper lower, give your body a lot of time to recover (i.e. 3-4 training days in a week, not 3-4 in a row).

No. Going to the gym makes you wider, or slimmer, depending on your goals, not taller.

It would be detrimental, as you would put on weight and not gain any muscle mass.

Around 3000 calories daily. Shoot for 300g carbs, 195g protein, and 100g fats.

Do a lot of cardio. Exercises such as running help you lose weight, but they also help create lean muscle.

You should consult with a physical trainer, to ensure that you do not do any exercises that could harm you in the process since you are small and thin. They will be able to give you their professional opinion and help you out with this.

Read the article. It gives a number of different examples of proteins. Meat, fish, and animal products are the most typical sources of protein.

Generally speaking, it will depend on your nutrition, body type, and workout plan to determine that.

Try this routine daily: 20 press ups, 20 squats, 40 secs of plank, 20 secs of balancing on each leg, lots of running (ideally not on a treadmill, it is better to do it outside. A martial art and some gym work. The only way to become stronger is to do as much fitness training as possible. Most of the time, do more than you set out to for your fitness routine.

No. but with or without them, you'd need a well balanced diet. Eat plenty of protein and clean carbs, low sugar. all that. You can't out-train a bad diet and you can't use supplements to replace a bad diet.

Do each rep slowly, ensuring you're using proper form and technique. Fast reps could cause muscle and ligament injury, which could hamper your training.

That depends on the age and the overall body's health. Small children aren't usually advised to go to the gym, as their muscles haven't developed completely, so they can be fit and strong by doing sports or martial arts. As a teenager you can start building muscles and go to the gym around the age of 15 or 16 as the muscles are almost completely developed, but again doing sports and other physical activities are better than lifting weights as they still haven't completely developed. Adults can obviously build muscles and strength, but it depends on their health conditions too. Even old people can build muscles, but for them it completely depends on how their health conditions are.

Short answer: The advice in the article will help you plenty! Long answer: You might be going through hormonal changes during your transition, and while this might affect muscle growth very slightly, I don't think It'll make any major changes. Studies have shown that that biological males and females actually have similar potential for muscle growth (implying that anyone between also has this similar potential), and that a solid exercise foundation (as laid out in the article) will help anyone, cis, trans or intersex.

This depends on your training age. If you're a beginner, this is a big ask and you might tire yourself out before you make any real progress, it might be best to start workout out three times a week with a full body routine focusing on compound movements like squats and bench press. if you want to work out more times a week, then make sure the muscles you work get an adequate rest time.

For sure. Try out different sets, weights, and reps and see which works best for you.