To gain muscle mass (or gain weight) to go from skinny to bigger...
Fill in the form below by selecting if you're male or female, typing in your weight, age, height & your activity level before starting this plan and then... Click "Tell me how to gain muscle" and Remember... You also need to do 1 of the 3 workouts below to gain muscle mass
Follow 1 of these 3 workout plans to build muscle mass...
- Workout Plan #1
Follow one of these muscle building workout schedules here to build muscle - Workout Plan #2
Use this Basic full body 3-day muscle building workout plan to gain muscle - Workout Plan #3 - How to build muscle without lifting weights
Do this workout plan here to build muscle without weights
If you're not happy with your mass gaining results......
You need to go here to see why you can't gain muscle and/or...
You simply need to eat more by adding 250-to-500 calories to your daily calorie total and just keep adjusting & experimenting with your daily calorie total until you get the desired results so for example...
If you're not gaining any weight eating 2000 calories a day divided by you eating 3,4,5 or 6 meals...
- You need to start eating 2500 calories a day divided by you eating 3, 4, 5, or 6 meals and if you still can't gain mass off of that...
- You'll need to eat 2750-to-3000 calories a day divided by 3, 4, 5, or 6 meals and...
- You would keep experimenting like this (making changes about every 1-to-2 weeks) until you start gaining weight and...
- You should ONLY EXPECT TO GAIN 1-to-2 pounds a week and gaining too much more than that may be fat gain and...
To quickly lose the fat you gained & Keep the muscle mass you gained on this program...
Go on this fat loss plan here to lose any extra fat you put on
hey im ripped...how do i get my self un-ripped
hey , I am 135kg, 179 cm, 29y, I used to be muscular since 12 years old , i used to train for more than 7 years then i just stop training due to life needs and just after few years my weight increased and i tried many times to reduce it , or get rid of all fat and its simply not working, i tried slimming products,regime programs, sport, noting working with me , my billy is big and thanks god i am still having big strong muscles but in the same time covered by fat, i need advice what should i do to lose that fat, i really need help man, hope u spend some time for me, really appreciated
I'm 16 5'2 and weigh 94 pounds I'm trying to get to 102 pounds. I've exercised and ate but I'm loosing weight instead of gaining it. Does anybody know what I can do. I really want a lot of the weight in my legs because I have stick legs and they keep getting smaller. 
use the plan on this page to gain weight
eat more.
eat lots more
if that doesnt work,
eat more and more and more, of the right things too
hi im 23 years girl im not careing a proper figure im of enough weight of 60, my height is 5.1,but my stomach is fat actully i want nice and little big butt and little fat legs could u sugest me some thing to do with that a fat stomach look little odd with out butt
if you're not overweight...
Hello Adrian,
I am 15 years old soon to be 16, 115 lb. I have been trying to bulk up for quite some time now, but i have a hard time sticking with my workout plan due to school and what not. I was wondering if you had any suggestions on a plan that i could stick with to not only gain but bulk up aswell.
Thanks
the answer was already on this page
did you already read this page?
im 5'4 and 98 pounds. i dont want just muscle mass i want to look soft, as im a female, but i find its particularly my lower half that is too thin, i have very slim hips and average butt....how to i develop all my body and particularly my hips thighs and butt. ive looked through everything, but i cant find anything specific for me.
i basically want to put on weight, without being muscly, and have a biggr lower half.
thanks!
Im happy wih my leg development. I want a huge upper body.Im 220 5'11 and have been lifting weights only but Im not getting the results Im looking for.Any suggestions? Thanks!
hey adrian im around 80-85kg and im about 180cm. My body shape is now muscular but i have a little excess body fat around the bottom of my abs and on the sides. My question is how do i keep building muscle and lose this fat so i have overall good muscular shape with good definition? and how much should i be eating and what should i be eating?
if you're satisfied with the amount of muscle you have now...
i am not completly satisfied with my shape, its muscular but i still want to keep building muscle onto it. Is there anyway to still keep building muscle whilst losing my last little bits of fat? and ive been taking creatine and ive finished my first 4 week cycle and soon about to go on it again. Is it ok to have creatine before my workout and protein after my workout?
then you keep working on building muscle and Just muscle for now and then afterwards - you can quickly burn off any fat and creatine is OK but it's not crucial to your success but protien is though
Hello Adrian,
Im 51yrs old 6"3' and 180lbs.My plan tells me that I should take
in amost 3000 cals.I'd like to lose 15-20 lbs of fat and gain 30-40lbs
of muscle what kind of program should I be on to do this?
Thx.
In that case...
you need to first foucs all your efforts on muscle gain and then...
work on fat loss just like the plan on this page advises you to do
Hi Adrian! big fan of yours! Love your workout suggestions and videos! But to get to the point, I am 21yo, 5'10'' and 168lbs. I am trying to get bigger (but not too big, just a good body proportion big), toner (which ive been achieving)... but the problem is I feel I am not getting bigger (very slow progress), just more tone and im lifting pretty heavy weights. Also if i want to get bigger, but i dont want to lose my abs... I know my problem, i only eat about average 1500-1800 calories a day... Of course i should be pushing it to 3000, but i dont want to lost my abs! What should i dooooo?!
PS: i am also taking vasacore (preworkout supplement), and protein shake after workout.
im 13 and i put on weight by sitting on my ps3 and i do not like it any more i used to be full of energy but im not no more.. i want to lose weight and get fit agen what would be the best for me? and i would like to have a 4-6 pack i did have a 4 but not no more.
Hi, I am at the verge of getting a six pack but I need to lose weight around my stomach, I am still trying to gain weight everywhere else though. Is it possible to only lose weight around my stomach?
thanks
Nope!
I wish I had found this earlier. Am gonna try this! Will share the results later.
Hey Adrian,
Okay so I have this huge problem in gaining weight and muscle, I stand about 6'6 feet tall and weigh only 160 pounds...and im really skinny, im trying to put on weight and muscle, i wanna gain alot of mass and get lean muscles...so I just started working out for the past 3 months, i wanna see better results...i want to know what kind of workout i should be doing weekly, i need a good workout plan, and i read about the eating part, i just need to eat more, put in more calories. So what do you suggest, thanks for your help!
did you look thru the workouts here to see which one is best for you?
Hi,
I'm a 20y old guy & I'm 5'9". I really need to gain weight and I've gone from 140 -160 pounds this year. However, I have a tendency to put on weight onto my legs and butt (which are now huge and chaffing) but I havn't put enough weight onto my chest & arms to keep me in proportion.
I've been doing upper body weights solely for the past 6 months and have seen moderate gains. I have not done any squats or other leg exercise because I found I easily got huge legs when I played sport at school which I don't want.
I really want to get thinner legs and a smaller butt now and increase my chest/arm muscle. What can I do to achieve this? Should I do cardio or leg exercises?
Thanks
I have two BAD knees which have both had ACL surgeries, a new hip last year, and a reconstructed achilles. I am 6'6" and my normal weight when playing basketball in school and summer leagues was 250( I am know 41 yrs old). I am know 285 and have gotten back into a consistent pattern of morning workouts before work. What are the best exercises for me to do to lose weight and strengthen/tone my lower body without killing my knees any further? Please help!
Sincerly,
41 wit game
things like swimming, bikes and ellipticals are low impact and will not put much pressure on lower body
Just visited yr website and I'm wondering if your exercises help a 56yo man with an underactive thyroid and type 2 diabetes?
i'm not a doctor but...
I weight about 134 lb and some time 136 lb
my height - 5'6
I dont think so at your weight and height
if you were overweight (which you're not) - you would lose some overall body & butt fat making your butt smaller as you lost weight
thanks for your wonderful site
i am doing arabic dance about 30 mints every day
do you think i'll loss my butt with this workout?
it depends
what's your weight ad height?
by following these workouts to gain muscle, should i not worry about gaining fat right now because after i gain muscle i can work the fat off? and is it the same to drink a protein shake between meals if i'm not able to eat another smaller meal?
Exactly and you're not going to GAIN a tremedous amount of fat but whatever you will gain can be burnt off afterwards and yes...
the protein shakes and/or meal replacements can take the place of a smaller meals
Hey Adrian, its me again, thats if you remember my last posts of course. I'm going to start the program for muscle mass tommorow, and i have strong feeling this will work. I just wanna tell you that you are very gifted ast what u do and i hope that fortune will come abundently to you one day.
very great calculator, now I can estimate how many calories should I get, so I keep an ideal weight. thank you very much.
Quite useful info up there. The options are helpful for one to choose which is most appropriate for attaining the desired level of muscle level.
Hi,
I am turning 17 years old. I weight about 260 pounds. I am naturally wide and tall, also wide boned. I am trying to go down to an average weight of 200 pounds, and have a toned and really muscular body. My time range is about 7 - 11 months. I LOOK UGLY NAKED !!! PLEASE GIVE ME ADVICE !!!
HI ! love this website ! 
I want to get bigger, should i lose my belly fat first or after i gained muscles ?
get bigger first and then lose whatever flab you gain afterwards OR...
Appeton weight gain , it really works, bec i have used it for few months in between working out in the gym,u really need to workout if u are hoping to take appeton weight gain,if u are using it with out doing any weight training then no point,if u really want to gain weight and muscles using appeton do weight training after taking a glass of appeton weight gain.take one glass of appeton after one hour of each and every meal,my weight was 50kg and (height-5′4″
and i could gain weight up to 63kg using weight gain.
How To Get Ripped In 8 Steps...
1. Get motivated to build muscle fast...
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3. Use The best muscle building supplements
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