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Exercise and Fitness

Building muscle



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


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