So you want to build muscle - Read this first UPDATE: 9/13/07

[Vapor]

Guys, in an effort to improve the forum quality here, I am putting together a couple stickies so we can avoid utter noob questions. This is the general post for guys who want to gain muscle. If you follow the instructions here, you will. Please confine your new threads to specific sticking points or questions about if you should gain muscle or not.

First off, should you gain muscle? Lots of thin guys with self-image problems think they need more muscle to get chicks. This is generally not true, particularly if you look at the shape most models are in, or say a movie ideal, like Brad Pitt in Fight Club. He was 5'11 and about 160 pounds in that. Not a big guy.

Further, if you look at bodybuilders, they generally aren't dating hot women, and if you see hot women, they generally aren't dating bodybuilders. Being narcissistic about physique is an enormous DLV.

As for Muscle Building 101. The best way to do this is generally take a cue from the people who are the best at building muscle, powerlifters and bodybuilders. What are they using? Exercises that recruit several muscle groups simultaneously, and lots of weight. So, heavy squats, deadlifts, bench presses are the prescription.

Do not look for the perfect routine. Use ANY acceptable routine. Sites like T-nation.com and bodybuilding.com are loaded with these. Pick one and run with it for six weeks.

Diet, you have to eat more, and eat more protein. If you are squatting heavy for several sets, your appetite will be stimulated. There is no such thing as a hard gainer, only a light eater.

Yes, you will gain body fat as you gain muscle, unless you're in your teens or early 20's. This isn't avoidable. Don't worry about it, you can burn it off later.

You can not neglect calories. Check out something like fitday.com and log what you eat if you find it is difficult to figure out why you aren't gaining weight. It will spit out your calories and what they're made up of, and that should provide you very specific feedback on where you are going wrong.

This thread is a work in progress and I'll update it moving forward.