Let’s face it; nobody wants to be skinny and weak. Deep down everybody desires the ripped, muscular physique of a UFC fighter or an NFL running back. That’s the kind of look that attracts the ladies and earns respect from the guys. But the question that perplexes many of you is “how do I get that look?” Well search no more because I am about to teach you how to gain weight and build muscle at break neck speeds and finally achieve the head turning physique you have always dreamed of.

Most skinny guys and wannabe mass monsters make numerous mistakes in their training programs and naming them all here would take an entire book. But the important thing is that you stop making those mistakes immediately and start following my top five tips on how to gain weight fast.

1. Train Heavy. You will never build any significant size with high reps and light weights. If you want to get huge you need to add weight to the bar and bring your reps down a bit.

2. Don’t Train For More Than 45 Minutes Per Session. Your testosterone output is dramatically increased during a weight training workout but this only lasts for 45 minutes. After that point its shot. What happens then is that your testosterone levels start to plummet and cortisol levels start to rise. Cortisol eats muscle and increases body fat storage. So hit it hard and get out quick.
3. Always Follow the Law of Progressive Overload. If you want to get huge you have to use progressive overload in your training. What this means is that you absolutely must improve upon your previous performance every time you enter the gym. You can do this by lifting heavier weights, doing more reps with the same weight, doing more sets, doing the same amount of work in less time or doing more work in the same amount of time. But whatever you do, DON’T do the exact same thing as the last time you were in the gym. You must give your body a reason to grow and repeating the exact same workout as last time does not force muscle growth.

4. Use Big, Compound Exercises. Exercises like squats, deadlifts, military presses and rows should be the staples of your mass building workout program. These are the exercises that build the most muscle and stimulate the greatest testosterone production. Most machines are a waste of time and do very little to help you pack on size. Stick with free weight movements like dumbbell presses and good mornings, and bodyweight exercises like chin ups and dips.

5. Eat Big. No matter how good your training program is you will never develop a massively muscled physique if you don’t consume enough calories. You need to eat every 2-3 hours and focus on getting one gram of lean protein per pound of bodyweight daily and an ample amount of clean carbs and healthy fats. For super skinny guys with a fast metabolism I recommend focusing on foods like rice, potatoes, pasta and consuming 30% of your calories from healthy fats like avocado, nuts and cold pressed oils.

By following those five tips you will start to pack on slabs of new muscle in no time. For more explosive tips on how to gain weight rapidly check out http://www.musclegainingsecrets.com/ By Jason Ferruggia

You may want to check out my other guides on: Muscle Mass and Flat Tummy

how to gaining weight

Tips on how to gain weight quickly are priceless to skinny people who struggle to put on some extra pounds. The world we live in is a contradictory one. There are folks who put on weight rather effortlessly and yearn to lose their weight and fats through unhealthy diets. Yet on the other end of the spectrum, thin people find it tremendously challenging to gain that extra few pounds to enhance their physical appearance and regain some masculine appeal in the case of men. Skinny ladies also dream of fitting nicely into beautiful clothes that look so fabulous on those svelte and voluptuous models. But do not envy those who put on weight too easily, especially those through unhealthy diets. It is better to understand the fundamentals behind healthy weight gain. This is where you can learn more on how to gain weight quickly and healthily.

Before we tackle the issue of how to gain weight quickly, let us look at the reasons why scrawny and thin people fail in gaining weight successfully no matter how hard they try. Survey statistics discovered the following as the top reasons why they are not putting on weight:

1. Poor Diet

Skinny people are not eating right and enough. By that, it means that they are not eating foods that would help them to gain weight. Protein is critical in adding extra weight but many folks do not get enough protein intake. This is where things go awry. So how can they expect to gain weight quickly or for that matter, any significant weight improvement at all? It is important to load more on protein, and less on simple carbs. Read on for specific weight-gain diet foods.
2. Proper Work-out

Eating is not sufficient. We all need to engage in some kinds of physical activities to convert our food intake to healthy mass. This conversion can take place only with proper exercises. People who truly understand how to gain weight quickly do so in a healthy manner with proportionate muscle mass gain.

3. Poor Motivation

Weight gaining or slimming works in a similar manner. Medical practitioners have come to understand that the motivation behind the individual wanting to gain weight is vital to his/her success. Our generation is often called the “instant noodles” generation where everyone desires instant results. Weight gaining is not an overnight mission, but a long-term goal. Failing to understand this is a sure ingredient for weight gain failure.

Once we are able to acknowledge and work around the common grounds for failure, we are well on our way to successful quick weight gain. Are you ready for some easy-to-follow tips on how to gain weight quickly?

Step 1: Take your current body weight in pounds (lbs) and multiply by 11.

Example: 150 lbs x 11 = 1,650 calories

Step 2: Figure out your metabolic factor.

Now, if you are reading this article, I am assuming you want to gain weight and had or expect to have trouble doing this. For this reason, let’s be conservative and and use an average metabolic % assuming you have a fast metabolism.

Now take your metabolic % based on your age below:

Metabolic %

Under 30 years old

Fast Metabolism- 50%

30-40 years old

Fast Metabolism- 45%

Over 40 years old

Fast Metabolism- 40%

Example: 1,650 calories x 50% = 825

So in this example I took the calories needed based on the body weight of 150 pounds, and now we multiply it by the metabolic % and get an additional 825 calories. You need to add these calories because even if you pretty much do nothing all day long, your body is still burning calories by keeping your organs working, walking, getting up, etc.

Step 3: Put it together.

1,650 + 825 = 2,475 calories

This example suggests that a 150 pound person needs approximately 2,475 calories to maintain his/her weight. Now, assuming want to know how to gain weight the healthy way, you would just add 500 calories. An extra 500 calories is what is needed to gain at least one pound a week.

The second element has to do with whether or not you want to gain muscle weight. You can and will gain weight with just following the formula above, but if you want to learn how to gain weight the healthy way AND build muscle, then your going to have to do some form of resistance training.

The fastest way to build muscle weight is following abbreviated programs that consist mainly of compound movements with free-weights. In laymen terms, you only need to weight train for two to three days a week, for an hour a day tops, doing the most basic exercises with a focus on getting stronger.

Contrary to popular belief, spending too much time in the gym doing too many exercises will either result in over-training, or even weight and muscle loss. But you won’t GAIN weight. Gaining weight is actually pretty simple, you don’t need the knowledge of a certified personal trainer, you just need to follow a simple (don’t confuse simple with easy, you’re still going to have to work hard), short workout program a couple days a week and get in the habit of following the calories formula to gain weight above.

For your weight training program to gain weight, just focus on four to six major compound exercises that cover every major muscle group. Perform two to the three sets of 8 to 15 reps for each exercise, with an emphasis on getting stronger each week. Perform this workout two to three days a week, with maximum intensity.

Here is a sample workout program to gain weight:

Squats: 3 x 12

Bench Press: 3 x 10

Shoulder Press: 2 x 12

T-Bar Rows: 3 x 15

Romanian Deadlifts: 2 x 12

These exercises or ones similar combined will cover every major muscle group in your body. Following these two formulas is the best way to learn how to gain weight the healthy way. You don’t have to take a bunch of unnecessary supplements, though a protein supplement and/or a meal replacement supplement and a quality multi-vitamin won’t hurt. Follow this program for a while and you will progressively gain healthy weight that you can actually keep for as long as you want.

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