I am a 16 year old, skinny boy. I want to gain muscle mass. What diet should I follow for that and what exercise should I do regularly?
First of all I will explain how muscle is built and what food to eat. Then I will explain how to workout/what to do : ).
When you workout, your muscles get microscopic little tears in them, mostly caused by training to failure, and slowing the pace of the Eccentric part of your reps (the lowering of the weight.)
After you workout within a few hours you will probably get sore, (that is if you workout hard, and change up your workouts every time) this soreness is known as DOMS or Delayed Onset Muscle Soreness, what this is is basically very tiny tears in your muscles from the stress of your workout. This soreness occurs in small protein contractile units of the muscle called myofibrils, and is part of the normal process of growth in the body called anabolism.
So basically your body re-builds your torn muscle and enlarges or adds growth to them in this process.
This is where eating properly is so important. If you workout and don't get enough protein, fats, calories, carbs, fiber and vitamins, your muscles will not repair very well, which might actually make you weaker, or you just won't grow at all. Yeah. You Don't want to do that.
So, if you are trying to gain muscle, you want to eat 1–1.5 grams of protein per lb. of body-weight a day, and you want to eat like 2500–3000 calories, along with like 35–50 grams of fiber, and carbs in moderation per day.
If you are new to bodybuilding/weighlifting, I would recommend going to Bodybuilding.com - Huge Online Supplement Store & Fitness Community! and finding a plan that fits in with the time and motivation you have at the gym...the plan that worked best for me is the Arnold Blueprint to Mass...and I have tried every workout on the site...
Other tips...you should work every muscle twice a week with isolation exercises like concentration curls, tricep extensions, quad extensions...etc...but also do your multi-joint exercises like Squats, Deadlifts (careful with these) and Benching.
It might be just me but Squatting added slabs of muscle onto my legs and lower back, but deadlifting I would be careful with because it can get you hurt bad if you don't keep your form perfect.
A good training routine would look something like this:
Monday - Chest/Back
- Barbell Bench Press 2 sets warmup, 5 sets 8–12 reps
- Barbell Incline Bench Press: 4 sets 10 reps
3. Dumbbell Flyes: 5 sets of 12
4. Dumbbell Pullover: 5 sets of 12
End of Superset
5. Barbell Row (overhand grip) 5 sets of 8
6. Reverse Grip Barbell row: 5 sets of 8
7. Pullup - 4 sets to failure
Tuesday - Legs
- Barbell Squat: 2 sets warm up, 5 sets of 8–12.
2. Barbell Lunge: 3 sets 8 reps (per leg)
3. Barbell Deadlift: 2 sets warm up, 3 sets 5.
4. Quad Extension: 4 sets 20 reps.
Wednesday - Arms
- Dumbbell Alternating Curl: 4 sets 20 reps, Alternate arms every 5 reps
- Preacher Curl: 4 sets 12 reps, Do 6 partial reps after each set, and a 20–30 second static hold on the last set.
- Barbell curl: 3 sets of 8, take of 10–20 lbs, 2 sets to complete failure.
- Close Grip Triceps Benching: 5 sets of 8–12 reps
5. Tricep Extension(E-Z bar): 5 sets of 12 reps
6. Dumbbell Triceps Extension: 5 sets 12 -15 reps.
End of Superset
7. Dumbbell Shoulder Press: 5 sets 6–8 reps
8. Dumbbell Shoulder Fly: 5 sets 12
9. Dumbbell Rear-Delt Fly: 5 sets 12.
Do this Routine Monday, Tuesday, Wednesday, then repeat with Thursday being Monday, Friday being Tuesday..etc.
Sunday is your rest day, you do not workout on this day, but let your poor muscles recuperate from the stress.
Start fresh on Monday...etc.
Superset- two or more sets done together with no breaks in between
Partial Reps: Half reps done to completely fatigue the muscle.
Static Hold: Holding the weight still in a certain position to bring muscles to complete failure.
Hope this is helpful.