Want to bulk up my arms and legs and put on some muscle mass to them

Hello Azri

How does one buff up the above please? I don't intend to look like a body builder, just enough with a decent shape and size.

Will strength training work, or does one have to hit the gym to lift heavy weights?

Cheers,
Ravi.

Azri's reply

Hello Ravi, what an amazing question. It's something that I've been debating with a lot recently. Keep your eyes peeled on the website to find out more. Well, a lot of it really depends. First of all, are you a naturally skinny person like I am. If you are, then you need to eat a lot and exercise to help your body put on muscle mass.

Think of it this way. If you're generally skinny, it means that your body is like a Ferrari engine. It burns food so quickly, you don't even feel hungry for very long. This means that you tend to not be able to put on more muscle mass because, hey, there's no food in your body left after your stomach is done torching everything to bits and pieces.

This means that you need to start eating a lot more. Not junk food of course, or crap, but healthy options like protein, carbohydrates, getting in leafy greens and fruits, to supplement your stomach's hunger for food AND also nourish your body to build more muscles. However this is not easy to do. First it is difficult to prepare that copious amounts of food, and let's face it, it's going to take a lot of time and effort. Lastly, you might not be able to eat that much, since you've been eating a certain portion for so long now.

This is why people turn to supplements. If you're generally skinny, then it means that you would turn to using whey protein or mass gainers, to provide your body with that extra oomph that it's not getting from your daily meals alone. Some people tend to mix this with some other dietary tablets to just ensure that they get an optimal amount for muscle gains.

Okay, what if you're not skinny, let's say you're an average build guy naturally.

In that case, I would strongly suggest that you keep eating well, making sure that you get a lot of protein, carbs, and drinking enough water, taking enough fibre and so on, and doing various exercises that would help you build muscles. Of course, the exercises will vary if you choose to go gym or to do home exercises.

If you choose to head to the gym, then you will need to do the three best compound exercises which are squats, deadlifts and bench presses. Now I'm not a gym goer, so I cannot advice you on any of those. I'm more towards home exercises. So if you choose to do home exercises, then you can do the big 5 home exercises which are, push ups, squats, crunches, lunges, and pull ups. They're amazing, amazing exercises and I absolutely love them and there are a lot of variations to these as opposed to the ones in the gym, but it's entirely your call.

If you have more questions, let me know.

Oh, and if you're wondering whether you're skinny or an average build, you could always ask yourself that question. No one knows your body better than you do. Think about how much you tend to eat and how much weight you can gain from normal meals. If all that fails, you could check your BMI (Body Mass Index), OR, you could also talk to your doctor or nutritionist and I'm sure they can help you determine your body type.

Thanks for your question Ravi!

Comments for Want to bulk up my arms and legs and put on some muscle mass to them

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Jun 22, 2013
Re: Want to bulk up my arms and legs and put on some muscle mass to them NEW
by: Anonymous

Hello Azri,

Thanks so much for your reply, especially your tips on home workout. Like you I dislike going to the gym even though I have one available in my condo.

Am 45 years old, height of 165cm, weight 62kg (BMI is 23+). Guess it shows that I may have fats accumulated over the years despite my slim body frame :-)

Although I used the treadmill for walking (and the occasional stationary cycling) all these years, the mistake on my part was not doing enough strength training.

I have lately been following your 3 day workout program, never felt this good before. At least there is now a mixture of aerobic exercise and strength training.

In order to reduce my weight and bmi, and at the same time bulking up my arms and legs, do you reckon I should do either one of the following:-

1) 5 big home exercises which you mentioned to me previously

2) continue with the 3 day workout

3) following your fat loss plan workout

Besides that do you also think 1 day aerobic is sufficient, or should I increase the aerobic in a typical week?

I sincerely don't wish to see myself doing fitness everyday without proper rest and recovery :-)

Regards,
Ravi.

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