How do I gain muscle mass?

Question

I am a very scrawny teen. I'm a boy, about 115 pounds and about 5' 9"

I am planning on joining the basketball team because I am pretty good but my coach says I need to gain 15 pounds. How am I supposed to do this without having all the weight go into my belly. I want to be kind of built, I want the 15 pounds to be muscle. How am I supposed to do this?

Answer 1

Eat more healthy meals throughout the day. Do push ups, pull ups, chin ups, body weight squats, body weight calf raises, handstand presses(against a wall) and maybe some isometric exercises.

Answer 2

roids man

Answer 3

adding mass without adding fat means you need to start working out. Now there are training exercises that you can do using your own bodyweight, but to be honest there's only a certain distance you can go. I would suggest you buy a Barbell/EZ bar, and a set of dumbells and possibly an exercise mat and hit those weights.

But remember pumping iron isn't going to get you big (15lbs bigger I mean) You really have to up your eating because from your personal stats you probably have a fast metabolism, so will need to eat like a horse.

Visit Bodybuilding.com and read up on the beginners bodybuilding and beginners nutrition sections. I think you will find these useful

Answer 4

To gain mass, you have to do a small amount of reps at the maximum weight you can handle. You also have to rest the muscle your working for the next 3 days or so. The mass is going to come during the rest period. Heaviest weight you can handle (without hurting yourself of course. Do not overdo it, heaviest weight without hurting yourself. Even it's it's just a 10 pound dumbbell. I can't stress safety enough, especially if your going to be lifting weights alone), low reps. This breaks the muscle down, Rest the muscle/muscle group for three days before repeating. If your eating your protein during the three days, this is going to help the muscle mass gain, as this is going to occur during the rest period. Contrary to what most people think, body builders only work a muscle group once every 3-5 days, as the mass comes during the rest period. Diet also important. Protein. Drink the shakes if you want, but try to eat chicken breast, tuna, and nuts.