Hi, i am man 25 years old, and I have been working out for a while now, and my body is very tonified, but I noticed that I'm still very thin, and my body mass is pretty much the same; so i want to gain some mass.

what can i do to gain body mass?

thanks for any response...

Steadily increase your weight load by 5% - 10% per set, of. For example

Upright Row:
80 lbs X 8
86 lbs X 8
92 lbs X 8

Do this for a week, then the next week start at 44 rather than 40.

Please keep in mind this is just an example don't follow this, this is only to give you an idea of what i mean. Basically you gotta lift bigger to get bigger, but it has to be gradual. Also, protein is needed, so eat nice lean red meat, tuna, chicken breasts. Milk, and plenty of water.

This is just a quick outline. Hope some of it helps, any questions, please ask.

you need to work out how many calories you need to be eatting every day.
use the calorie calculator in the links in my sig

thanks for yours tips guys,
i have some question:

i am 5' 10" (1.78 m), and my weight is 125 pounds.
Is this ok?
if not.
Do you know what will be a good weight for the height i have?

And:
About the meals:

I have other queation:
I find myself sometimes eating just 2 meals a day, and they are not big meals; but when I eat the meals, i feel like I eated a lot, and I never leave the table feeling hungry.
But, should I eat more quantity also?
Even if I don't feel hungry?

The best thing to do is eat 6 small meals a day, making sure that you are still getting all the calories you need.

I eat big hot meals in the morning, 90mins before the gym and right after, and small cold meals in between, usually sandwiches and a protein shake, or a tuna wrap.

ok,
what about the weight?

The weight of what?

I think he is talking about his BodyWeight

5'10 @125 is to thin in my book.

O. well as long as your healthy it really dont matter about the numbers. Acording to my body mass index I am classed as "obease", this is just because I'm quite short and have gained a 14lbs in fat and 30lbs in muscle over the last 2years.

You could have an advantage in the boxing ring at that height 5'10" featherweights are rare.

Lol, that's a new word to me

It might sound basic but you just lift, eat and sleep. I've been skinny all my life but over the past 10 months I've worked hard in the gym but twice as hard out of it making sure I eat at least 500 calories above my maintenance level each and every day. I've gained over 2 stone in weight in that time, just about all of it muscle.

I'm now offically overweight according to my BMI but never been in better shape

thanks for all the replies.

about the sets:
In order to gain mass, i'll have to do sets of 8-10, with heavy wieght.

Cause if I do for example: sets of 20 with light weight it will only increase definiton, right?

High Reps, Light weights will give your muscles endurance not "Definition"


8-10 Is usually the accepted number, some like to go even lower such as 5-6 reps with Very heavy weights.

You know I believe the whole mass/definition thing will mainly be determined by youre diet! If you want to gain more mass you need to eat more and alot more than you do!!!!

i am eating more,
but sometimes i got full wit little amount of food.
can you tell me some tecqniques to eat more?