How to gain muscle mass?

Applaud your efforts to want to improve. I think your post requires too much information for someone to post as it would be lengthy and speculative because we don't know anything about your workout history. But if you don't know what to do you should get a trainer or try some program like crossfit or kettlebells.

500+ calories in excess of what you take in to maintain weight, .8g protein per lb. of lean mass, and some simple program like Mark Rippetoes. Don't make it anymore complicated.

1. Eat around 5-6 small meals a day.

2. Buy a natural protein powder (no flavoring, sweeteners, chemicals, ect...)

3. Here's the protein powder I personally use:

http://tinyurl.com/7v9v3r2

4. Eat about 1g of protein per pound that you weigh.

5. I don't know how advanced you are with lifting and the like, but here's a great schedule.

http://tinyurl.com/6mofv5j

Bulking up won't make you faster and if you are running as many miles as an XC runner should be you won't be bulking much.

Wrong, brogan1.

Adding a bunch of bulk won't make him faster in XC.

He said 5 pounds...

Easy:

1st-Increase calory/protein intake (eat like a horse). You can use sups to help with that (pick a good protein, "simple" not mixed with other stuff like that bundles with creatine). As soon you get into BB phase take creatine and then when moving to rly heavy weights start with ZMA. You dont need anything more, (maybe multi-vit before breakfast).

2nd- PERIODIZED Weight Training- Stick to compond/athletic stuff (Squats/DL/BP/MP/Rows/Pulls/Dips/etc... You should start with an anatomical adaptation phase first the you could transition int BBuilding and MaxS phases (sets and reps vary greatly depending on wich phase you are).

You have 5 months right? Heres a simple plan:

AA - For the first 4 weeks transitioning directly to BB phase (2 to 3 days per week/ sets=2 to 4/ The weight has to be light (between 30%/60% of 1rm) /

reps=to light fatigue/ rest=1.5min/ "Circuit style")

Example: Squat - 1.5min rest - BenchPress - 1.5min rest - DL - 1.5min rest - Militar press- 3min rest. Repeat "circuit" 4 times.

Dont forget to make the sessions progressivly harder (more volume heavier weights but still in AA range)

BB - 3weeks BB/ 1 week (rest)/ 3 weeksBB/ 1week (rest)/ 3 weeksBB/ 1week (rest).

Time for spliting: Day 1 = Upper Body Day 2= Lower Body (4 days per week, rest on Wed and Saturdays and Sundays sets 2 to 5 / rest = 2min reps=20 to 8 depends weight sould be around 65% to 80% of 1RM. Lift the normal way finish one exercise then go to the next.

Example of 1 week: Monday -Upper B.

Bench Press-Dips-Militar press Rest=2min Sets=5 Reps=12 (around 75% of 1rm)

Tues - Lower B

Squat - Lunges - Calf raises Rest=2min Sets=5 Reps=12 (around 75% of 1rm)

Wed - rest

Thurs -Upper B.

Bent over Row- Pull ups- Standing Row Rest=2min Sets=5 Reps=12 (around 75% of 1rm)

Friday - Lower B

Deadlifts - Glute Ham raises - Calf raises Rest=2min Sets=5 Reps=12 (around 75% of 1rm)

Sat/Sunday-rest

Dont forget to make the sessions progressivly harder (more volume heavier weights but still in BB range as the weeks progress, example: week 1=2 sets at 65% and week 6 is 4 sets at 75%)

MaxS - Last month (last week=rest) 3 times per week "Circuit" style again but in pairs rest=5min reps=6 to 1 (85% to 100%) sets=3 to 6

Example: Squat-5min-BP-5min repeat 4times then DL-5min-Row-5min repeat 4 times.

Dont forget to make the sessions progressivly harder (more volume heavier weights but still in MaxS range)

Dont forget to warm-up properly :D.

Eat a lot. A lot of protein and good fat. No need for Franken-protein via powders, etc. eat meat and fish.

Learn to deadlift. It's the best all around exercise for building overall body muscle and strength. Sets of about 8 reps with heavy as you can comfortably handle for that many lead to the best size gains.

Squats are also great but have longer learning curve in my opinion, and staying healthy is important. Pull ups. Pushups. Power cleans also great for size but also have long learning curve. Push presses...shoulder presses with a barbell, except you're using a lot more weight than you could simply push overhead with your arms. You bend your legs and then drive up, helping you press bigger weight overhead.

Basically eat a lot of good food and do big lifts with heavy weight. That's it.

If you haven't lifted regularly in the past and only want to add 5 lbs of muscle, don't bother with anything other than just lifting and eating a little more than usual. I've found that doing a warm up set, then 3 sets of 6-8 work best. Protein supplements aren't necessary as long as your diet contains a sufficient amount of protein, which most people do. Addition protein won't put on muscle faster. If you do happen to put on a little fat in the process, then make sure to leave a couple weeks before the season to lose it or it will slow you down. Don't try losing weight during the season as you won't be able to get in as good of workouts.

Focus on a different muscle group or two each day and then don't lift that muscle group for 3-4 more days. Try doing 2-3 different types of exercises for each muscle group (for example 2-3 exercises that work the shoulders). Increase the weights whenever you are able to and still do 6-8 reps. Don't buy into any program that you have to pay for. They may have their benefits for very experienced lifters, but from the sound of it, you don't need them unless they would help motivate you.

Do not pay for anything besides a set of dumbbells or gym membership if you don't have access to your school weight room over the summer. I've put on 20 lbs of muscle in 5 years with nothing buy a pair of adjustable weight dumbbells and free internet advise and that is with only lifting half the year or less on average.

Don't expect it to help you much for cross country. The benefits to distance running are controversial and even if they are real, the benefits are not much.

First and foremost, thank you for all the replies. I didn't realize how much important information I have left off, so I will try to supplement knowledge in this post and ask you to make a secondary assessment based on the knowledge gained.

@Hugo Buchard: I already consume around 3200 calories a day, even though the track season ended around 3 weeks ago and I've seen minimal weight gain. You're recommendation is that I bump it up to 3500-3700 calories? In that case, what is the best way to increase caloric intake without adding in fattening foods? Are there specific fruits or vegetables that are high in calories, low in fats and sugars?

@Fluffy: Exactly what classifies as a small meal? I typically have a bowl of cereal for breakfast with whole milk. My lunch inclues a sandwhich, V8 Fusion, applesauce, carrots, fruit snacks and granola bar. Dinner consists of a meat (white or red), vegetable, fruit and usually a 4th variable which can be an additional fruit or vegetable. The protein powder I'm currently taking is Six Star Pro Nutrition: Whey Protein Plus (Elite Series). It's a big black and red container. Have you heard or seen any reviews that recommend this brand and/or another brand? Also, do you prefer to take the protein before or after a workout?

@Brogan1: I agree, bulking up will slow me down in XC, but I'm not trying to become massive. I'm 5'8" and 134-136 lbs. I'd like to hover around 140-141 lbs of lean muscle and I feel that if I put that mass on in the right places it should benefit my running whether from mental edge/placebo effect or actual physical benefits. Aside from all that, I'm a high school boy. I want chicks to look at me and not see a skinny little twig.

@It All Depends: I have been lifting for just short of a year now (maybe 2 weeks away). There have been rest periods due to vacations, exams, and championship seasons, but for a good 85-90% of that time I've been lifting every other day. I generally do the same workout of: Bench, Incline Bench, Decline Bench, Lat Pull, Shoulder Shrugs, Arm Swings (to work the Shoulders), Arm Curls and Tri-Presses. I'd ocassionally mix in other exercises, but not on a regular basis or nearly as much as I probably should be. I guess one of my big things is that I don't know a lot of different exercises to work the same muscle group. Does anyone have any websites or books they can recommend for that?

@0bi and @Lighten Up Francis: Thank you for the detailed responses. It's much appreciated.

Thank you again for all the replies. I hope some of the information I've provided in this response gives you a better idea of where I'm at. I'm not new to lifting, but I'm no expert. I'm looking for variations in exercise as well as ones to add to my workout regimen to produce better results as I'm not currently seeing a lot of bulk. Also, the smallest sets I do on any exercise are 3x10, while some go all the way up to 3x20. I take that to mean that's too much if I'm looking for size? Should I be doing 3x8 through June and July then start to reduce the weight increase/stay the same while increasing reps as I enter August and September? (XC officially begins on August 1st)

Thanks all!

Also, I have a gym membership with a wide variety of facilities available, so feel free to offer up any ideas, no matter how obscure! I'm looking into a personal trainer to focus on core work however, it is expensive.

For most people, putting on muscle mass is a means to an end, not an end in itself. Is your end goal:

- Faster XC times?

- Fewer injuries?

- Want to look better for the ladies?

- Something else?

The answer will differ depending on the end you have in mind.

I know you're young now, but there's reason to believe that protein powders aren't doing your kidneys any long-term good.

Buy a big jug of protein powder from GNC. I usually go for the ones that are 17-20 grams of protein per serving (which is one scoop), and 60-80 servings per container. Usually $40-50.

I'll have a scoop with water at breakfast, then another after my afternoon workout. So I'm getting in an extra 35-40 grams of protein per day. That's all I change with diet.

Try lifting 3 times per week. Once upper body pushing exercises (bench press, dips, cable cross, overhead dumb bell presses, lateral dumb bell raises, tricep extension, tricep pushdowns), one upper body pulling exercises (pullups, lat pulldowns, cable row, bent over barbell row, shrugs, bicep curls), one day legs (squats, stiff-legged deadlift, weighted glute bridges, hamstring curls, quad extensions, calf raises).

You can start with 3x10, but eventually you want to work your way down to 5x5 once you get the form down and your muscles are more used to it.

DO NOT get in the mind set of just trying to move the weight. You are not there to impress other people or your log book. If you can't use proper form, it's too heavy. Make sure you can feel the contraction and squeeze the active muscles when they're working.

In 6 weeks you'll have your 5 lbs, which is around the time you start to notice a difference in the mirror. Well...for me it would take 6 weeks, but I put on muscle pretty easily. Try it for yourself and see if you do too or it takes some more calories or time.

Things that extra muscle will help you in with running:

1. Less Injury prone

2. Better kick/acceleration and easier to hold form.

3. Better on hills in cross country.

The only real setback would be that you have a less effective running economy, but being built helps you survive the strain of miles and miles of training and especially when transitioning to speed work. Building a huge aerobic engine can be a little tough when injuries keep hampering your training.

In review, I think if you have perfect bodily proportions for running, are not injury prone, are good at hills in cc, and have ridiculous speed/acceleration, then you don't have to lift. For the rest of us mere mortals it can be the difference between having promise and actually delivering the goods.

Fluffy wrote:

5. I don't know how advanced you are with lifting and the like, but here's a great schedule.

http://tinyurl.com/6mofv5j

two words: skateboard squats