Hey red,

Just looking through the older posts and found this, For someone with your situation I would say the majority of the problem would come with either your diet, or the the times at which you eat. Try and eat as soon as possible after training, Ensure your get PLENTY of decent calroies everyday (i.e. fastfood doesn't equal fast track to healthy weight gain). I would also check your training (intensity and technique) to ensure the correct style (hypertrophy training).

Have you tried eccentric movements or "negatives"? eccentric training is associated with the fastest muscle growth.

Hi Red,

I think you partly answered your own question there when you said your not a big eater. Also you must make sure that you are getting enough protein in your diet, an important issue as you are a vegetarian.

To gain muscle you need to have an excess of calories. If you are a cyclist you may be burning them up.

Combine this excess calories with a well designed wieghts program that utilises the main large muscle groups and you can ensure that your gains are in muscle rather than bodyfat.

Break your meals into smaller ones. 5-6 throughout the day.

The biggest secret that I have found to building muscle is to create a program that you can stick to. Its no good going 'hell for leather' for 3 weeks on a program that you cannot sustain. Once you stop you gains will be lost again.
Create a program you can integrate into your life.

I would recommend a post work-out recovery shake and plenty of fluids and good food. Yum! :lol:

Hey, i think that one of your major problems is not a lack of calories (even though that is detrimental to muscle growth) but more importantly a lack of protein in your diet, i usually dont try and boost supplements as in general i think they are not the best idea however bieng a vegetarian it will be difficult for you to gain a large enough supply of protein. Also ensure that you drink enough water, as dehydration causes your muscles to function less efficiently.
As you probably already know diet is only half the battle, your training techniques are essential, my trainer taught me some techniques which have boosted my muscle mass quite dramatically, firstly i would suggest two-second tension, when lifting weight take two seconds to lift and two seconds to lower, and DO NOT hyper-extend your joints (two reasons for this - when you hyper-extend your joints are carrying the weight and not your muscles, and secondly you can quite severely damage your joints from hyper-extending.), another couple of techniques i like to use are drop and pyramid sets, pyramid is when you start at a very low weight do a set, increase the weight, do another set and so on untill you reach ur maximum weight, and then do this in reverse. Drop sets are a bit easier but not quite as effective- you start at your maximum weight, do a set, decrease the weight and instantly do another set, then repeat this all the way to the lowest weight u can find (including an empty bar - i know it sounds rediculous to be lifting an empty bar but by this point it will feel heavier than you ever could imagine!)
Hope this helps!

Am an 18 years old guy who wants to turn his lean body into a super sexy structure.i am a wonderful eater and i play both basketball and soccer.i also do regular push ups and seat ups and also go to the gym but and do other workout but i guess am too skinny to gain muscles and weight and this saddens me greatly.wit this fustration i tink i can result to pills and suplements am realy confused