How To Gain Healthy, Muscular Weight
“Anyone Can Gain Weight - Even You - The Hard Gainer!”
You see, as a hard gainer, you’re probably frustrated to the point of calling it quits and/or confused beyond the point of knowing where to start. Not to fret because I can tell you right now, that anyone can gain 10, 20, or even 30 quality “muscular” pounds in a relatively short period of time.
It’s not that you lack the motivation but rather, it's the lack of knowledge. This is the number one problem that keeps hard gainers from achieving their goals. Combine that with the use of incorrect and misleading information and you have a recipe for failure.
Unlike losing weight, which has an abundant (Maybe too much) amount of information, the subject of gaining weight has never been given much attention. Studies on healthy weight gain are next to nonexistent and methods are simply nill. Personally, there is nothing wrong with some healthy weight gain. In fact, adding a few quality pounds of muscle, will never be detrimental to your quality of life. On the contrary, it can only enhance it.
“Let’s Get You On The Right Track To
Gaining Quality, Muscular Weight"
I can understand the hard gainers dilemna. I used to be a very skinny dude myself with sticks for limbs. At 130 pounds, I would walk down the school halls and simply disappear. I used to be picked on constantly and was often the brunt of jokes. I had my share of punches and pushes from bullies and jocks alike.
You want to know something, I overcame. I learned and applied all the techniques for gaining muscular weight. Some methods were a complete waste of time while others were pure gold. Over the course of 3 years, I jumped from a puny 130 pound bean pole to a 190 pound powerhouse. One look at me coming down the halls and the crowds parted like the Red Sea. Since than, I have never been the brunt of any type of joke. I don't "disappear" anymore, instead I get double takes from guys and gals alike.
If you're sick and tired of "disappearing" and want to be noticed and respected, Please read on and learn how to do it from someone who's been there...
I know what it’s like to go to the gym for 3 hours a day, 6 or even 7 days a week and hoping to add one more pound of body weight.
I know what it’s like to be skinny and weak. I’ve always been a skinny kid and believe me, I’ve trained like a madman trying to gain those valuable extra pounds.
I vividly remember trying to reach that 150 pound mark and no matter what I tried, I simply couldn't jump that hurdle. At one point, I was almost ready to give it all up until one day, out of desperation, I joined the local gym.
It was here that I got my first “real” lesson on how to start building some serious muscle size and strength. Those lessons went against everything I learned up to that point (which wasn't much!).
However, once I changed my attitude and my training program, I gained like crazy.
So, I’d like to share with you some of those very same strategies that helped me pack on over 30 pounds of solid muscle.
I'm going to show you a simple
and easy to follow diet along with solid weight training routine that will help pack on those much needed pounds.
Alright, let’s get at it. The first thing that you have to do is...
Understand The Fundamentals Of Gaining Muscular Weight
If you want to build a muscular body, than you’re going to have to understand the process. There’s no getting around this fact. This process will be the cornerstone of your success and once you understand how these elements fit together, you’ll be well on your way to building a powerhouse body.
Here’s the process:
1) Train hard and heavy;
This is where every hard gainer on the planet gets it wrong when they try and weight train. This method is called progressive resistance.
You need to condition your body to higher and higher levels of training intensity with increasing workloads and/or intensity levels. Once the body adapts to a certain training intensity, you must add more intensity to stimulate more growth. In other words, you absolutely must keep improving from workout to workout. This is the real secret to a successful weight training program. Stop progressing and there is something wrong with your progam.
Progressive weight training is one half of the equation to gaining weight.
Rule # 1 For Gaining Muscular Weight
"Always Improve With Each Passing Workout Using
Multi Joint - Compound Exercises
2) Get the correct amount of nutrients into your body;
Again, this is where every hard gainer gets it wrong when it comes to nutrition and gaining weight. Take a good look at your current diet and honestly ask yourself if it's enough to grow. No, pizza and Mickey D's don't count.
In order to gain weight, you must, I repeat, you must eat enough quality nutrients over and above what your body needs to sustain itself.
A hard and heavy weight training program takes a lot of calories to keep progressing. As your strength levels increase, so should the amount of calories you take in. Heavy training tears the body down so you need to re-fuel and rebuild the body and the only way to do this is with plenty of quality nutrients.
Rule # 2 For Gaining Muscular Weight
3) Get plenty of rest;
"You Must Eat Enough Quality Nutrients Over And Above What Your Body Needs To Sustain its Current
Body Weight "
You need to get plenty of rest in order to facilitate the relationship between training and nutrition. That is, after you’ve trained your body, it is in a state of chaos and it is basically torn down. Your body is pretty messed up because of the heavy weight training. You need to take it easy and rest up.
In case you didn't know this, "Muscle is made in bed with eyes closed". Look at it this way. Rest and recovery is the glue that ties hard and heavy weight training together with quality nutrition. The end product is hard, dense muscle mass.
You need to feed your body with a lot of fuel and building material - Food - and not stress the body anymore than it needs to be - Rest. This relationship only works when it is resting and is a must if you want to grow.
If weight training is one half of gaining weight and nutrition is the other half, what is rest and recovery? It's what joins the two together to produce muscle mass.
Rule # 3 For Gaining Muscular Weight
"Rest And Recovery Is The Glue That Ties Progressive Weight Training And Quality Nutrition Together To Produce Muscle Mass "
These 3 elements are the basics to gaining quality, muscular weight. Alright, now let's go over each in a little more detail and start putting a plan together.
Organize a training plan that is conducive to building muscle
The first thing you need to do is organize a weight training program. The program will be structured in such a way to optimize muscle growth. What do you have at your diposal? Free weights? Machines? A gym?
Let me say this. Your not going to build muscle doing 20 push ups and 20 sit ups every night. I've tried it and it doesn't work. Why? Well, it doesn't give your body a reason to grow. However, progressing from 20 push ups and sit ups to 30 push ups and sit ups the following week will be enough to stimulate more intensity. 40 push ups and sit ups the following week will again, be enough to stimulate more intensity. Keep doing this and before you know it, you'll be at a hundred.
The only draw back is that your only working with your body weight which can only take you so far. The answer to this dilemna is variable resistance. Variable resistance is needed to stress or stimulate muscle into growth.
You can use free weights like barbells and dumbbells, machines that incorporate pulley’s and cables such as the universal or home gym. Anything that allows you to vary the weight, from light to heavy can be classified as variable resistance.
However....I strongly suggest you use free weights for this particular program because through the use of free weights, you can 1) Employ the use of more muscle fibres; And 2) Have the ability to continuously add more weight to stimulate more muscle growth.
Certain free weight exercise, such as the squat and bench press are called "compound exercises". By using these types of exercises, you will force your body to work harder, which will employ the use of more muscle fibres. Also, these exercise use both, targeted and supporting muscle groups. For example, the squat not ony uses the thigh (Quadriceps) muscles to move the weight up and down but it also relies on the mid and lower back, glutes, calves, and hamstrings.
Always remember this very important point - The more muscle groups and muscle fibre you use for an exercise, the better and more effective it's going to be for building raw muscle mass.
Here is just a short list of compound exercises:
- Bench Press;
- Dead lift;
- Barbell Bent Over Row;
- Shoulder Press
- Chin up
When I first wanted to gain weight back in high school, I would go to the gym and do some barbell curls, maybe some bench press, and some triceps kick backs. I didn't gain an ounce and I wasted 5 months doing this type of workout. Only when I changed my entire routine up and started doing compound exercises did I start to gain muscle mass. It wasn't easy but I reached my goals.
The real growth kicker is how you progress, from workout to workout, using compound movements. Improving on a compound movement such as the squat, from workout to workout, will skyrocket your muscle building efforts. This is no joke.
Progressive resistance has been proven to be one of the number one ways to gain muscular strength and size. Simply put, in order to get stronger, you must keep pushing the body with higher and higher intensity ranges and this means adding more and more weight.
I have created a routine for you to follow that will allow you to optimize your training time and help you on your quest to gain weight.
I strongly suggest you go to the training portion of this program to take a look at the methods and routine.
Please click here to go to the routine section
Orgainze a meal plan that will allow you to gain weight
I'll be very honest with you. Your not going to gain an ounce of body weight eating sporadically and in an unorganized manner. In order to gain quality muscle mass, you need to be eating about 22 to 25 calories per pound of body weight. So, let's say you weight 125 pounds and want to gain weight. You will need to be eating between 2,700 and 3,100 caories each and every day. It's alot but trust me on this one, you'll start gaining weight pretty fast once you make this change.
I'm sorry to have to say this but this is the only solution you have for gaining quality weight. You need to eat - On a consistent basis - more calories on a daily basis than your body burns. The sooner your understand this, the quicker you'll reach your goals.
Let’s look at it this way, let’s say you have a person who weights 150 pounds and desperately wants to add more body weight for football next season. Let’s assume that this person eats 2,000 calories per day and trains like a madman for1 ½ hour each day.
However, for some reason this person just can't add bodyweight. He goes to the gym day in and day out, trains an hour and a half and he still finds he cannot grow. This person actually finds out their losing weight.
What’s the problem? Well, I’ll tell you right now that is person is actually losing weight and more than likely overtraining, simply because he is not putting enough nutrients into his body to sustain growth. This person is dieting to actually lose weight - Not gain it.
At the very least, this person should be eating 3,500 calories to start seeing any weight gain. Remember, eat 22 to 25 quality calories per pound of body weight, on a consistent basis. Be consistent with these numbers and I'll promise you, you'll start seeing results in two weeks. Be inconsistent and you won't see a thing.
The following web page is a sample of what you should be eating. Remember, multiply your current body weight by 22 or 25 and this is what you should be eating on a daily basis in terms of calories.
Eating to gain weight
Once you know how many calories you need, you need to come up with a meal plan. The following page will give you some ideas of what you should be eating according to how much calories you need:
Sample menus for weight training
Also, you may want to see the following page for more information about putting together a quality nutritional plan. Click here.
Rest And Recovery
How much rest do you really need? That depends on a variety of factors such as your age, gender, current health status and some other stuff. All in all, try and get 8 hours of sleep per night and if you can, sneak in a nap after work or school. The nap doesn't have to be long, just a quick rest, maybe 15 minutes or so. A word of caution here - Don't go into a deep sleep here or you may be more tired than before you took a nap. 15 minutes - Tops.
I strongly urge you to go to building muscle 101's page on rest to understand the details of getting quality rest to grow your body.
Alright, there you have it, a quality program showing you how to gain hard, lean body weight. I strongly suggest that you go to each section, read it over and print it off. Put them together in a binder and you can refer to the sections as you go along.
I'm not going to lie to you, this process is is going to take a lot of hard work and consistency on your part but rest assured, if you follow the information closely, you will see the results.
Now, If you don't see a pound after the first week, don't give up because this process doesn't happen overnight. If you keep consistent at your diet, training, and rest, your body will have no choice but to grow - Simple as that.
I'm going to recommend a resource that, in my opinion is one of the better programs out there to gain lean, muscular weight. It's a 9 week program that will customize a nutritional and weight training plan according to your:
- Activity levels
- Body type
The program was designed by fitness expert, Kyle Leon and it uses a patented software to customize a nutritional plan to match your very own body type. Simply punch in your information and it gives you a full meal plan to optimize muscle growth and burn fat.
Check out the program here.
Also, see my personal review here.
Good luck and remember, stay positive.