How do I build musle mass without going to the gym lifting weight?
448339
Just do some pushups, and go for walks.  Eat more plant protien -- it absorbs better into the body.  So try getting chocolate soy protien bars, or putting some tofu into your stir-fry.  Also, try Silk's Chocolate Soy milk.  It's the best selling chocolate milk in America.\n\nTry excercising every other day, and make time to do it.  Excercise while you're on the phone, or get a friend to partner you and to hold you up to it.\n\nThe best way to keep a diet or excercise up is to reward yourself and be realistic.  Don't punish yourself.  You're making yourself healthier.  This should be something you enjoy.  So enjoy what you're reaping.  \nGo dancing, buy something that shows off your new body, indulge in a health snack -- like dark chocolate, or an occasional ice cream.\n\nYou need to still have some fat in your diet, and you do need to have some cholesterol, you just need the good kinds.  So don't hesitate to eat avacados every once in a while with a little salt, or gucamole, or chocolate.  Find something to reward yourself, and you'll be better at sticking to it.
790169
If you want more mass continue alternating every other day the lifts that you're doing.  chest and shoulders on Monday, arms on tuesday, legs on wednesday, chest & shoulders on thursday, etc.  Also incorporate cardio in your workout, it'll increase the bloodflow to your muscles.  Eat WHOLE WHEAT pasta several times a week, NOT enriched wheat pasta but whole wheat pasta.  Also, and this is super important, knock out the trans fats in your diet.  When I knocked that stuff outta my diet I noticed a very definitive difference in my strength and stamina.  Not sure why, but I guess that crap is as bad as they say it is.  \n\nAlso, alternate the order in which you do your weights.  For example, if you always start with flies, then move to bench, start with bench, then go to incline bench, then hit your delts, then incline flies, etc.  That helps as well.  \n\nMost important, have fun and enjoy the results!
1134807
run and lift weights to build muscle.
1051017
No time for the gym ... then run around your neighborhood. Do push-ups at home if you want to specifically target the chest and triceps. But Push-ups alone won't do it, still gotta get plenty of cardiovascular exercise.
638919
Do three whole body workouts a week. You body has a mechanism that keeps it within certain proportions so if you focus too much on one particular muscle group while neglecting the others your development may halt. \n\nHere's how to increase your strength:\n\n1. Use Creatine and HMB go www.bodybuilding.com and look them up.\n\n2. Make sure you are getting enough protein. Some people like to get 1 gram for every pound of bodyweight daily. Make sure to eat a large meal rich in protein right after your workouts.\n\n3. Make sure you get enough sleep.\n\n4. Every two weeks increase the weight on all your lifts by 10% . This works very well!\n\n5. Eat 5-6 small meals a day along with a good multi-vitamin.\n\nHere's a sample rountine:\n\nWORK OUT PROGRAM \n3 X WEEK\n\n\nLEGS\n\nSquat         3        x        8-12\n\nCHEST\n\nFlat Bench Press2x8\nFlyes2x8-10\n\nBACK\nPulldown2x10-15\nBent Over Rows2x6-10\n\nSHOULDERS\n\nSeated Overhead Press2x8-10\nUpright Rows2x10-15\n\nBICEPS\n\nStanding Barbell Curls2x5-9\n\nTRICEPS \nPressdowns2x10-15\n\nABS\n\nCrunches3x55\nLying Knee Raises2x30\n\nEvery two weeks increase the weight on all these lifts by 10%. It can be done on Mon,Wed,Fri or Tues, Thurs, Sat.\n\nI know it looks easy but give it a try. I've gotten great results from programs like this. Hope it helps!
1165739
The only way to increase your weight is to eat more calories than you burn. For someone who finds it hard to put on weight my advice is to snack constantly. Make sure you don't go for more than 2-3 hours without eating. Eat protein rich, conveinient snacks like nuts etc. Eat loads of meat and loads of carbs, never miss breakfast. Eat a big snack before bed and you will be putting on weight in no time. \n\nTo make the weight you put on muscle, weight train. Doesn't have to be anything special: Squats, bench press, chin ups, shoulder press, and some arm curls, leg curls etc will use lots of big muscles and train them to get bigger and stronger.
735990
Use fat burning paces for running or walking (use your heart rate as a guide: http://exercise.about.com/cs/fitnesstools/l/bl_THR.htm) this should help you shift mass without building muscle.
972661
I used to be a personal trainer.  Start working with weights to build muscle.  You don't want to be the HULK but just trust me on this.  Increase protein, wheat bread, some more fats (but good fats).  Try jelly on toast, extra virgin olive oil will be good for you.  Egg whites.  Please don't eat right before you go to bed like the other person told you.  Big breakfast is important.
25200
Strenght exercising. Lift wieghts. Eat more energy than you use. Just make sure that you eat alot of healthy foods, such as fish, nuts, vegetables, fruits, milk, whole wheat bread, dark meat chicken (muscle part of chicken).
907014
The short answer is yes! However, in order to build muscle mass you must overload the muscle. In other words you must  add resistance to stress the muscle and overload it. Your body will not just develop mass because you exercise - it develops muscle because it perceives a need for more strength. If you don't have heavy enough stuff around your house then you may want to invest in a weight set.
160856
Depending on how "thick" you are thinking of, some amount of weight training would be advisable.  It's the best way to increase muscle mass.  Weight machines in the gym will help build muscle, but it's the exercises with free weights that make solid gains.  You can ask any personal trainer how to best work the legs and they will most likely say squats are their choice.  These also work your butt and lower back.  Obviously you have to balance your workouts so that all of your muscle groups get adequate attention - symmetry is important.  \n\nExercise is only half of the equation.  A proper diet with a good amount of quality protein is essential if you want to make healthy progress.  Eating 5 times a day is also important, as this ensures a more complete absorbtion of nutrients and aids muscle recovery.  You will need to eat more calories than usual if you would like to gain muscle mass.  This isn't a reason to go crazy, but typically if you start a good workout routine your body will tell you that it needs more food, trust me.
1066958
http://www.bodybuilding.com/fun/idssports10.htm  Try one of these programs.  The first work-out plan should help gain mass.  However, instead of 10-12 reps, try doing twice the number of sets with around 6 reps per set.  Change the work-out after a couple of months.\n\nBasically, to gain mass, you have to go for less reps (like 6 reps per set) and lots of weight.  Make sure you do each rep correctly (if you do it incorrectly, even with a lot of weight, you will barely gain anything).  Also, you have to eat a lot of food (healthy, not junk).  Don't just eat protein, but if you want extra protein, I suggest eggs and lean meats like chicken.  Start going to the gym more.  Concentrate on specific muscle groups each day (e.g. triceps, chest, shoulders one day; biceps, back, abs the other day).  Don't forget to work on cardiovascular work through running.
224364
Just to give you an idea, even elite bodybuilders who take several anabolic agents can only gain about 5-6 pounds of muscle mass per year.  10 pounds of lean muscle mass will take you years to achieve soley on training diet and supplements.  Just keep in mind that weight gain through weight training is often not purely muscle.\n\nTo build muscle, you require a balanced diet that provides approximately 500 more calories than your maintenance calorie intake level. (You can determine the actual amount of extra calories you require to gain muscle without gaining fat by checking changes in your body composition measurements.) You can also use the following calculator to assess your metabolic rates to ensure you maintain a daily calorie surplus to gain muscle.\nhttp://www.preventdisease.com/healthtools/articles/bmr.html\n\nAll the protein you require to build extra muscle should be contained in healthy whey shakes and lean meats you ingest, provided your diet is balanced properly.  A diet that provides 10%-15% of calories from protein is all that is required to grow lean muscle tissue. \n\nEnsure you carbs come from only good sources, no refined or sugar based carbs should be in your diet.  Complex carbs such as brown rice and potatoes are optimal for your training.  Balance that out with plenty of vegetables, some fruits and plenty of nuts and you should have a winning formula.  Although different foods react differently in certain metabolic types, most people generally respond to the above diet suggestions.\n\nFor weight training, here's a list of great exercises to get you started:\nhttp://www.preventdisease.com/fitness/Strength_Exercises.html\n\nYou may initally choose to stay away from cardio to maximize muscle growth, although eventually you'll need to incorporate it into your workout to shed bodyfat unless you have a very high metabolism.\n\nThe best supplement recommendation I can make without even hesitating is Creatine.  It's cheap, available and works very well to help you achieve strength and power gains which result in increased mass.\n\nHere's a great link on mass bulding that can give you more info on supplements and training for mass:\nhttp://www.bodybuilding.com/fun/bbinfo.php?page=MassGainPrograms
32838
Get enough weight to where you can only lift it about 10-12 reps.  Then wait a while, drink some water and do another set.  Do three sets of this about 3-4 times a week.
388864
Lift weights. DUH!!!!!!!!!!!
440631
You need to increase your calorie intake and gradually lift heavier weights. In order for your body to build more muscle you need enough calories to support new muscle. Also, protein-rich foods are a must when trying to build muscle mass. Try to eat foods with high calories and protein along with your workout.
1029671
Push-ups is an option but it gets really old really quick.  I would recommend getting a weight bench and doing bench presses with two free standing weights.  Not a bench press bar, but two solo weights around 10 to 25 pound each.  (depending how much you can handle.)\n\nWhen you lay down on the bench, push the weights up and inward so your hands start off side by side (seeing the back of your hands) and as you push up, turn your hands in (thumbs holding weight facing you, palms/weights against each other.)\n\nRemember; the lower the weight, the more reps brings toning of the muscle.  Higher weight, less reps brings mass & strength.\n\nHope this helps.