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Does anyone know about building muscle at the gym?

I have been doing upper body weight workouts for about a year now and specifically for about four months doing them three days a week and I've noticed I've gotten a lot stronger because I can lift weights that are definitely heavier than I used to be able to but my muscles don't look like they're getting any bigger.

I don't necessarily eat the healthiest however I have been using protein shakes and trying to eat more stir-fries and vegetables and fruit trying to stay away from having bread as often and having less pasta end I refrain from eating desserts a lot of the time.

People also suggest eating a lot of carbs and gaining a bit of weight will help with the building the muscles which is strange to me however I don't need to do that I have been out of high school for about five and a half years when I was in high school I weighed 132 lb and within the five and a half years 1 1/2 of those years I gained 20 lb and then recently for the holiday season for Thanksgiving and Christmas before that I weigh 270 lb and now come January I weigh 180 lb so I think I'm adding weight fast enough I would love to lose weight by 140 or 150 lb again and then gain the weight back just by adding muscle

I was wondering if anyone knew if it was genetics my dad's side of the family you generally are bigger and have somewhat week 2 medium sized muscles but on my mom's side it's different and I think I got more my mom's side of the family only one uncle on my mom's side of the family has decent size and muscles I'm thinking it will just take me twice as long to get the muscles to the size I want compared to most people because of my genetics of muscle mass and different things but I wanted someone's opinion
Ynotisay · M
You can lift and lift and not get any bigger if you're not eating what you need to eat. It's not about genetics as much as it is diet. Bodybuilders eat a TON of food, the right food, at the right times. You need to check out some books on muscle growth. The first and easiest thing is to get protein powder and creatine. You always need protein after you lift. Creatine, which is safe, will add size quickly if you take it the right way. You also need to make sure you're switching up your exercises. Muscle growth is about breaking a muscle down, feeding it (like with protein) so it will grow bigger. The smarter and more specific you are in the gym the better results you'll see.
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Less reps, more weight. Doing spurts helps muscle mass. As you could already tell, physical ability has little to do with how you end up looking. Also, don't neglect to eat. Load up on carbs and protein. Your body needs weight to turn into muscle; sugars and fats. I'm not an expert nor do I much workout. Just what I've learned or heard over my time.
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Wandering1 · 26-30, F
The chicken and vegetables diet is great. Plus drinking adequate water. Don’t worry about the “look” of building a lot of muscle. Lean muscle like swimmer’s muscle is better.

Body builders are just for show. They get muscle fatigue quickly. If you’re getting stronger then that’s good :)

The ‘roided-up look isn’t attractive anyways imo.

Do tons of pushups and squats. Mainly pushups.
Gangstress · 41-45, F
Protein shakes
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