How to gain skeletal muscle mass?, Safe and effectively
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 Oct 20 2014, 02:17 PM, updated 12y ago
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#1
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Senior Member
1,281 posts Joined: Jul 2005  
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Hi fitness experts,
I just went to do my body composition analysis tests and the result shows that my Skeletal Muscle Mass, SMM is below average. However, my BMI and Percentage Body Fat is considered normal. My current weight is 63kg and 183cm height. Guess I'm more on skinny fat side and BMI just reached borderline only. Can anyone here advise what kind of exercise to increase my SMM effectively? |
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Oct 20 2014, 02:38 PM
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#2
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Senior Member
2,748 posts Joined: Oct 2012
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Ignore the technical terms. Its called muscle/meat. Nothing so fancy right, go lift some weights.
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Oct 20 2014, 03:15 PM
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#3
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Senior Member
595 posts Joined: Oct 2010 
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just go lift and gain the muscles.
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Oct 20 2014, 04:26 PM
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#4
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Senior Member
1,281 posts Joined: Jul 2005
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I always have the feelings of getting injured if I lift weights, especially barbells.
Can I just do body weight squats, planks, resistant training, etc...? |
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Oct 20 2014, 04:52 PM
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#5
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Senior Member
4,081 posts Joined: Aug 2005 
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hav more calcium... even dat, bone mass wont change much usually.... usually u wan more muscle mass.
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Oct 21 2014, 12:11 PM
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#6
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Senior Member
3,849 posts Joined: Oct 2006 From: Your Location
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QUOTE(yingchai @ Oct 20 2014, 04:26 PM) I always have the feelings of getting injured if I lift weights, especially barbells. Keep reading/watching guides on proper technique while performing any exercises and you'll be fine. Start light and work your way up. Eat.Can I just do body weight squats, planks, resistant training, etc...?  |
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Oct 21 2014, 02:33 PM
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#7
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Senior Member
595 posts Joined: Oct 2010
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QUOTE(yingchai @ Oct 20 2014, 04:26 PM) I always have the feelings of getting injured if I lift weights, especially barbells. YES CAN. start from low weight. Use machine also can help you in beginningCan I just do body weight squats, planks, resistant training, etc...? |
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Oct 21 2014, 06:14 PM
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#8
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙 
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QUOTE(yingchai @ Oct 20 2014, 04:26 PM) I always have the feelings of getting injured if I lift weights, especially barbells. you need to overload in order to growCan I just do body weight squats, planks, resistant training, etc...? and for bone density to increase, that's hell even harder effort bodyweight squats is only good for absolute beginner trust me one year ago my gym buddy was just squatting empty bar, he is your height and your weight too now he's been able to squat 80kg with perfect form, in just a year put extra emphasize on your form if your worry about injury, even if the progress is slow, as long as you're progressing its better than non |
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Oct 21 2014, 11:48 PM
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#9
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Senior Member
1,281 posts Joined: Jul 2005
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QUOTE(Manlet @ Oct 21 2014, 06:14 PM) you need to overload in order to grow What are the ways to increase bone density? I thought by taking enuf calcium n expose to adequate sunlight...and for bone density to increase, that's hell even harder effort bodyweight squats is only good for absolute beginner trust me one year ago my gym buddy was just squatting empty bar, he is your height and your weight too now he's been able to squat 80kg with perfect form, in just a year put extra emphasize on your form if your worry about injury, even if the progress is slow, as long as you're progressing its better than non |
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Oct 21 2014, 11:56 PM
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Senior Member
1,493 posts Joined: Jan 2012
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What's your problem making such retarted threads and asking stupid questions which can be easily googl'ed?
Bloody troll. |
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Oct 22 2014, 12:55 AM
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Senior Member
762 posts Joined: Nov 2012 From: 我们都是炎黄子孙
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QUOTE(yingchai @ Oct 21 2014, 11:48 PM) What are the ways to increase bone density? I thought by taking enuf calcium n expose to adequate sunlight... weight lifting also can increase bone density |
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Nov 3 2014, 04:01 AM
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Newbie
3 posts Joined: Nov 2014 From: Lafayette LA
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In building this specific mass, you have to do weight lifting. If you want to have a better result, you may find a personal trainerpersonal trainer that can help you improve.
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Nov 3 2014, 09:32 PM
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Junior Member
504 posts Joined: Oct 2012 From: It's all relative
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63kg @ 183cm is underweight!
Eat more, when you're full, eat even more until you regret of even having a mouth! I'm 65kg @ 167cm and most of the times I look like a f***ing stick with my clothes on. On the other hand, when I'm topless I look ripped as hell, maybe too ripped. |
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Dec 17 2014, 10:00 AM
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Junior Member
7 posts Joined: Oct 2011
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QUOTE(amir.asyraf @ Nov 3 2014, 09:32 PM) 63kg @ 183cm is underweight! I feel you bro..Eat more, when you're full, eat even more until you regret of even having a mouth! I'm 65kg @ 167cm and most of the times I look like a f***ing stick with my clothes on. On the other hand, when I'm topless I look ripped as hell, maybe too ripped. |
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Dec 17 2014, 10:23 AM
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Senior Member
725 posts Joined: Apr 2008 From: Kuala Lumpur
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fukken lol at bone density...
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