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male
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anonymous
writes: Hi!i'm 16 and work out 3 times per weekcan anyone tell me how to gain muscle mass without taking protein supplements? i take high protein foods and have no results in my 12 inch arms.
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male
reader, anonymous, writes (12 October 2006): Be certain that you have an excellent diet. Study it as much as possible (naturally this is in addition to proper exercise and rest). Also, realize that we all have only so much potential.
A
male
reader, anonymous, writes (11 October 2006): 13-15 inch arms are good for a 16 yo so you are not far off.
The number one thing you need to do is get to the library and get a reliable book. Like maybe Bill Pearl. You need to understand why your body adds muscle mass and how to optimize your approach to it. Adding a potato isnt it.
You do need protein to build muscle but you dont need tons and tons and tons. There is a limit to how much you body can convert so dont think more is better with this. You can probably get away with adding eggs to your day, or making sure you are getting chicken or beef. Or add an inexpensive protien powder- you dont need MetRx.
You also need to do the right exercise. IT should be hard. Like 5-8 rep should be the most you can do if you want your body to add mass. The last rep should be hard. Poncing around with 5 pound curls is not going to do anything.
And you need a decent schedule too. You really ought to get a book and read through at least a few chapters. You body grows capacity because of stress and rest. If you do curls everyday you wont get anywhere either. Once a week of direct work on a body group is enough. That works out to a good 3 day schedule.
And good luck!
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A
female
reader, Yuna~  +, writes (10 October 2006):
 I don't know if it's true, but I heard (from a guy)if you eat a potato every day along with working out, you will gain muscle mass very effectively.
I know starch makes you gain weight, and it will turn to sugar. But if you are skinny and lacking muscle mass, I can see the potato method might work. If you're a bit chubby, and wish your fat will turn into muscle, you might have to go on a diet first to loose the fat and then gain muscle back by eating healthy.
I hope this helps.
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A
male
reader, Lostandalone  +, writes (10 October 2006):
 I work out and the thing that gave me the most mass was protein supplements but thats only when I was able to afford it because it can be pricey. I went from 135 to 175 in 4 months. I'm now 180 but I don't want more mass. Your work-outs must be intense. It doesn't take long hours in the gym or going everyday. Go 3 times a week like you have been work out one area at a time. Day 1: chest, triceps and shoulders. Day 2: rest. Day 3: biceps and back. Day 4: Rest. Day 5: legs and abs. Day 6 and 7 rest. Your body gains weight by taking in more calories than what it needs. So EAT like there is not tomorrow. Mainly protein. The best I have found is egg whites. Also, have very intense work-outs. Never rest more than 3 minutes between sets. Lift heavy weight with low reps. Drink lots and lots of water. If you're in question about how much then multiply your current body weight by .66 and the answer is how many ounces you should drink daily. Get a multi-vitamin. I use mega man from the GNC. This will increase your appetite. I hope this helps.
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A
reader, anonymous, writes (10 October 2006): my husband is into muscle building and its all he can talk about, and now im making meals that are very high in protien. if ur afraid to take protein supp or just plain old dont want to use them then you should increase the amount of protein in ur diet, try eat chicken breast, eggs, peanut butter. u also need to eat more sustainable carbohydrates, like whole grain rice and whole wheat bread. and if ur trying to gain bigger muscles than going to the gym 3 times a week is not enough. my husband saw emediate results in 2 months going 4-5 times a day fo 1-1half hours each time. but every body is different. and protien drinks are healthy and safe for u as long as its used right and continue to eat the right foods.
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