Need help building muscle mass

TheNap

Im just about 6ft tall and 11stone 5lbs. I have put on 3lbs over the last 4 weeks . Im looking to get to 12 stone by the end of January .Im trying to stay away from weights , could someone tell me the best way to build muscle mass by doing non weight excerices .I have out on the 3lbs of muscle by just doing chin ups and pistols .Your help would be appreciated

Michael 09

When you say 'trying to stay away from weights' do you mean that you want to focus on body weight exercises as opposed to picking up a dumb bell or that you don't want to do any sort of resistance training?

TheNap

wrote:

I'd rather stay away if i could . I suffer from a bad back and play sport at a high enough level . Dont want to expose myself to injury , i think body weight excercises would be a safer bet ?

Doug Cartel

TheNap wrote: »

i think body weight excercises would be a safer bet ?

Not necessarily.

If you're doing things wrong, then the potential to mess yourself up spectacularly is higher when using weights, but you can still do yourself a fair amount of damage doing body weight stuff incorrectly.

thegreatiam

correct form/technique and a well thought out plan of weight/resistance training will help make you less prone to injury.

there is no need to lift until failure and suffer doms every day putting you out of action.

TheNap

I have a barbell and dumbell at home .What excercises would be best you reckon ?

Doug Cartel

It depends on your back problems, your goals, and which exercises you know how to do correctly.

Nobody is going to diagnose your back problems here, btw. This is probably something you'll need to talk to a pro about.

thegreatiam

for building strength?

I would recommend Googleing 'strong lifts 5X5' or 'starting strength' whether or not they are the 'Best' for you i can't say as i don't know you, but they will most likely suit you. They are both simple no-nonsense programmes which start light and build up.

Hanley

thegreatiam wrote: »

for building strength?

I would recommend Googleing 'strong lifts 5X5' or 'starting strength' whether or not they are the 'Best' for you i can't say as i don't know you, but they will most likely suit you. They are both simple no-nonsense programmes which start light and build up.

Multiple spinal loading per week for someone with a back problem you have no idea the extent of? Irresponsible poster is irresponsible.

thegreatiam

like the man says, go to a doctor for med advice. not a bunch of random strangers from the internet.

if you 'play sport at a high enough level' then you're as likely (if not more) likely to do more damage there then in the gym. can't think of many sports that wouldn't involve putting some strain on the back. and in most cases stronger back muscles will help protect your back. if your back is so bad that you cannot lift weights then you shouldnt be doing any sport. 'cept darts maybe.

perses10

bro you need eat **** load of protein and lift weights tear those muscle fibers only then will you add mass ,

Brian?

If I was you OP I'd prioritise getting you back sorted

Burkatron

TheNap wrote: »

Im just about 6ft tall and 11stone 5lbs. I have put on 3lbs over the last 4 weeks . Im looking to get to 12 stone by the end of January .Im trying to stay away from weights , could someone tell me the best way to build muscle mass by doing non weight excerices .I have out on the 3lbs of muscle by just doing chin ups and pistols .Your help would be appreciated

Get recommendations for a decent Physio in your area who teaches pilates, if you can't get 1 person who covers both then get a physio & a decent S&C coach to put together a plan! Research who you're going to see!

Will Heffernan

Brian? wrote: »

If I was you OP I'd prioritise getting you back sorted

Me too.

I wouldn't mess around with it.

lotar

Building mass requires more than weight lifting...you're going to need to increase your caloric intake as well...a good rule of thumb is 500 calories more a day...and HEALTHY calories. High protein, low fat diets man.
Exercises to build mass: Bench press for chest and shoulders.
Squat for lower body.
Rows for back development
Those are the three biggies...learn them and how to perform them efficiently...biceps and triceps as well as abs and shoulders will get worked secondary throughout one of those. For mass and density...put on as much weight as you can stand for 8-10 reps. A spotter would help big time. Go to failure. Accept the pain as weakness leaving the body. Hope that helps. Be well.