How to build muscle mass overall?

OK, you can put on muscle. First you need to find a gym because the best way to put on muscle mass is to lift heavy weights. Lifting heavy weights builds up your muscles and makes them bigger and stronger. A weight that is not heavy, or difficult for you to lift for a rep range of 6-12 will not be the best way to build up muscle. Talk to a PT about a weight training routine. Or email me on here.

Nutrition is 90% of getting bigger. You are going to need to eat a lot of lean protein to build up those muscles. Preferably 2 grams for every pound you weigh. So 290grams of protein per day and at least on a day you are training. This amount of protein will def increase your odds of gaining muscle mass. Stay away from fatty foods. Eat carbs because you need them for energy and continue to exercise regularly. Sleep and rest is very important as is drinking plenty of water.

Don't stop keep moving.

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Being so young and skinny you need excess calories. Don't even worry about what it is, just eat everything in sight and drink a lot of milk. More specifically for each lb you weigh you need to have at a Minimum of 1.2 grams of protein. So you need to consume 174 grams of protein daily (696 calories) and eat whatever else you can to get up to 3000 calories a day. But honestly the most simple diet advice is eat lots of meat, potatos, drink lots of milk.

As for exercises, while most definatly possible to gain muscle mass doing bodyweight movements, you will progress alot farther with compound barbell movements( squat, deadlift, bench press). Since you can't do this however, I recommend push ups starting with your hands together( diamond) do as many as you can, and progress outward. Also dips and chin/ pull ups are some of the best exercises in existence. Work them until you can do your body weight for 3 sets of 10. Then begin to load them with weight( put on a backpack and put some books in it if you have no dumb bells)

You need to work your core also for that just keep it simple buddy. Grab something heavy( relative for you) put behind your head and do sit-ups.

Proper breathing is crucial when weight lifting, inhale before the movement exhale( and I mean really blow that damn air out) during the movement will benefit you greatly. Hope it helps. Email me if you have further questions. Burtontraining@yahoo.com

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The Critical Bench is a program that basically works. The Critical Bench program will teach you all you need to know and not only how to place excess weight to your benchbut also how to call home a you will need to keep your diet clear and balanced to be able to have a healthy living and to get quicker more strength.

Don't run because you lose weight that way. Eat lots of protein rich foods and take supplements.If your very tall and thin check for doublejointedness and eye problems. Those could be signs of marfan's syndrome. To work out, get a community center gym pass

You say: "Im not a heavy eater." Well therein lies your problem. Start eating 2500 calories a day. If you eat more calories than you burn in a day, you will gain weight. Protein is the only thing that will make muscle.

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