Acheiving medium build?

[mrdude]

This is an odd question, but I want to put on fat but find it pretty difficult. I'm in my 30's, pretty short and i want to get more fat/muscle on my body and arms.

What I find odd is I've always had muscly, thick quads and calfs since I was a kid. On the other hand, my arms, upper torso, shoulders have always been very lean, and my ribs are slightly noticeable.

I eat healthy, but I also eat alot of junk food too in the lines of take away and chocolate which my weight never increases. I do exercise such as swimming, biking, walking, push-ups, but it makes very minor differences to my torso and upper arms.

I know you may think, it's great having a fast metabolism, but I want to get bigger and I'm finding it difficult to put on weight.

Any ideas or where I'm going wrong?

 

[Benvolio]

Have you tried training woth weights? It is your best bet for adding upper body muscle.

 

[KaraBulut]

Is your goal just to add muscle mass? Or are you wanting to just put on weight, whether it's fat or muscle?

You've posted some pics in the past but not of your upper body. Would you feel comfortable posting a pic?

 

[mrdude]

Here's a pic.

 

[KaraBulut]

The pictures shows that you have a mesomorphic type build, so you shouldn't have a problem adding more muscle.

What the picture shows is that you should do exercises that work not just specific muscles in the arms but instead you should do exercises that work groups of muscles. So, instead of doing preacher curls (which isolate the bicep), you would want to do flys or presses that work multiple muscles in full range-of-motion.

You will also want to add core muscle work- you can do situps or swiss ball routines which will help tone up the abs and muscles of around the spine.

 

[mrdude]

I do quite easily gain muscle, but the problem is building fat as I look skinny again in a couple of days really. I'll try do your recommended workouts and see if that makes a change in the long run. Thanks again.

 

[Kratos1]

Only my opinion but I don't think it's ever healthy to try and gain "fat" unless you have a very low body fat %. By its very nature fat is an "excess". We all need a % of Body Fat, but if you want to get bigger try to do it through muscle gain.

 

[Spiff]

With fat, you can neither selectively spot reduce or gain. Not unless you resort to surgery.

With muscle, you can concentrate on areas to build fortunately. As you pick an upper body routine you are comfortable with, you may to want focus on your diet also. Get plenty of good protein, especially immediately after any of your workouts. But I would not increase your fat or refined carbs intake. Good luck.