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Exercise and Fitness

Building muscle

09/28/2007

Question:

I want to increase the size of my muscle i m 19 yr old having body weight 65kg n height 170cm plz tell me tha special exercise or dites to increase my weight and muscles

Answer:

According to the National Strength and Conditioning Association (NSCA), the general recommendation of protein intake for most athletes (aerobic or strength) is 1.5-2.0 g/kg of body weight. 

To achieve increases in muscle size, the NSCA recommends the use of moderate loads (weights that allow 6-12 reps), high volume (increased number of sets and exercises), and short to moderate rest periods.

 

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Response by:

Jayme   Johnson, MS Jayme Johnson, MS
Program Manager
Fitness Center at CARE\Crawley
University of Cincinnati