The Real "Secrets" to Gain Weight Fast!
If you want to gain weight fast [http://intelligentmusclebuilding.com/], the first thing you need to do is stop listening to the people who have been giving you advice so far! If you're likfe most people, you get most of your bodybuilding and training knowledge from bodybuilding magazines and trainers at your gym. The thing is, bodybuilding magazines are just supplement company ploys to push their products, and the trainers at most gyms these days don't even look like they lift weights themselves! Take advice from one of the big guys who really understands how to build muscle quickly and effectively. Here are the real "secret" methods that nobody seems to understand anymore.
1. Train for Strength and Size will Come
Most trainers say that you need to lift moderate weights for high reps to build muscle, and that "really feeling" the exercise is more important than how much you actually lift. Maybe training like this occasionally works, but for the most part, this is nonsense! Do you really believe that the big, strong guys you see in bodybuilding magazines got that way by lifting light? Do you think they didn't focus on strength? That just doesn't make any physiological sense. A stronger muscle is a bigger muscle.
To gain weight fast, focus on getting stronger at EVEYRTHING you do. Your first priority should be big, basic movements like squats, bench presses, and deadlifts. Secondary are isolation movements like curls and extensions. However, no matter what exercise you are doing, you need to always try to get more reps and / or more weight. You WILL get bigger doing this, I promise.
2. Eat Big to be Big
Like training, you need to think big with your nutrition if you want to gain weight fast. Training provides a stimulus for your body to grow, but it can only do so when you give it the nutrients it needs. This means, first and foremost, a surplus of calories. You've got to take in more calories every day than you burn, so that your body can use the "leftovers" to build NEW muscle tissue. If you're training hard, this is going to be a lot of food!
The first thing you should focus on is protein - get 2 grams of it per pound of your own bodyweight per day. For example, a 150 pound beginner needs 300 grams of protein per day to grow optimally. This really is a lot, so you'll have to work your way up to eating this much meat, fish, eggs, and protein powder.
3. Sleep as Much as Possible
Training and nutrition will help you gain weight fast more than anything, but to really make optimal progress, you need to adjust your schedule enough to get your sleep in. There is no hard and fast rule for how much you need, but most people that train hard and frequently need around 7-8 hours per night. If you can't do this, try to get a nap in here or there to make up the difference. If you really can't sleep this much, you may need to eat more to make up for it. Eating and sleeping are what really matter for recovering and training hard.
Follow a Quality, Proven Muscle-Building System
You might know the basics of how to gain weight fast, but you'll never make progress without following a proven muscle-building plan, one that includes simple, easy-to-follow instructions for training, nutrition, supplementation, and optimal recovery. Thousands of guys try every year to get bigger, but only a few really get anywhere at all.
Check out IntelligentMuscleBuilding.com to find great advice, helpful information, and expert opinions on how to train and eat for maximum muscle growth. Quit being frustrated and start getting some real results.
1. Train for Strength and Size will Come
Most trainers say that you need to lift moderate weights for high reps to build muscle, and that "really feeling" the exercise is more important than how much you actually lift. Maybe training like this occasionally works, but for the most part, this is nonsense! Do you really believe that the big, strong guys you see in bodybuilding magazines got that way by lifting light? Do you think they didn't focus on strength? That just doesn't make any physiological sense. A stronger muscle is a bigger muscle.
To gain weight fast, focus on getting stronger at EVEYRTHING you do. Your first priority should be big, basic movements like squats, bench presses, and deadlifts. Secondary are isolation movements like curls and extensions. However, no matter what exercise you are doing, you need to always try to get more reps and / or more weight. You WILL get bigger doing this, I promise.
2. Eat Big to be Big
Like training, you need to think big with your nutrition if you want to gain weight fast. Training provides a stimulus for your body to grow, but it can only do so when you give it the nutrients it needs. This means, first and foremost, a surplus of calories. You've got to take in more calories every day than you burn, so that your body can use the "leftovers" to build NEW muscle tissue. If you're training hard, this is going to be a lot of food!
The first thing you should focus on is protein - get 2 grams of it per pound of your own bodyweight per day. For example, a 150 pound beginner needs 300 grams of protein per day to grow optimally. This really is a lot, so you'll have to work your way up to eating this much meat, fish, eggs, and protein powder.
3. Sleep as Much as Possible
Training and nutrition will help you gain weight fast more than anything, but to really make optimal progress, you need to adjust your schedule enough to get your sleep in. There is no hard and fast rule for how much you need, but most people that train hard and frequently need around 7-8 hours per night. If you can't do this, try to get a nap in here or there to make up the difference. If you really can't sleep this much, you may need to eat more to make up for it. Eating and sleeping are what really matter for recovering and training hard.
Follow a Quality, Proven Muscle-Building System
You might know the basics of how to gain weight fast, but you'll never make progress without following a proven muscle-building plan, one that includes simple, easy-to-follow instructions for training, nutrition, supplementation, and optimal recovery. Thousands of guys try every year to get bigger, but only a few really get anywhere at all.
Check out IntelligentMuscleBuilding.com to find great advice, helpful information, and expert opinions on how to train and eat for maximum muscle growth. Quit being frustrated and start getting some real results.
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