What is absolutely necessary for building muscle?

Question

I've been working out for a couple of months now at a local health club.. I don't see very many results so far (I'm a small build). What do you suggest I need for building muscle..

-Do i absolutely need protein drinks or 'Muscle Milk'?

-What sort of lifting should I be doing (Reps, and how often each week).

-Any other suggestions?

Answer 1

Eat protein and drink water.

Answer 2

Try these 2 sites, they should tell you everything you need to know. I just workout to maintain my weight, I don't try to gain muscle mass. But these sites tell you quite a bit of useful information about the myths and truths of building muscle mass.

Answer 3

Muscle requires a positive nitrogen state in the muscle cells.  Simply put, you need amino acids from.... protein.  Aim for at least 1g per pound per day.  Also, you need to decrease simple carbs and replace them with complex carbs to grow.

If you weigh 150lbs, then 150g  protein is a good place to start.  Add in 300g of complex carbs and 50-60g of good fats and start there.   Break it all down into 6 smaller meals throughout the day and you have a winning combo.

Try for 8 weeks and if nothing happens increase total calories by 10% until you gain lean muscle.  If you start gaining fat, cut by 10% and hold for 8 weeks again.  It is not rocket science, but you have to be accurate and really put effort into it.

Al