Put Weight on Fast - Five Easy Ways to Pile on the Muscle Pounds

Hearing other people talk about how easy it is to put weight on fast can be frustrating. There you are, eating like there's no tomorrow and pumping iron like crazy and you're still not seeing the results that you want. More often than not, it's all just a matter of doing things correctly, properly, and consistently.

Stop Blaming Yourself

It's true, being skinny has a lot to do with your genes, meaning, chances are somewhere along your family line is a whole brood of skinny men and women. This is not to say though that you have the entire license to sit back and just give up on your dreams of a compact and well muscled body. There are several things that you can do to gain muscle weight and put your lanky days behind.

There's only so much that genetics can do to stop you from getting the kind of body you've always wanted. With enough effort and hard work on your part, you should be able to put weight on fast and turn the heads of even the hottest chicks out there. Trust me, all of this is doable, just get your butt off the couch and stop blaming genetics for something that you can work on.

Eat for two

So now that you know that being skinny can be corrected, it's time to go into action and start eating more than ever. If before you have been eating food good only for one person, double up and welcome the second or even third serving. Eat more, and do so often and you should be able to put weigh on fast and easy.

Eat well

What we want to happen here is for you to gain muscle mass, the kind that makes you look compact and well built, not flabby. That is why it is important to focus your attention on the healthy kinds of food like lean protein, moderate amounts of carbohydrates, fruits, vegetables, and other beneficial supplements like creatinine, multivitamins, fish oils, and protein powders. Some excellent examples of food that you can eat more and more of is lean meat, fish, poultry, eggs, nuts, beans, carrots, pasta, rice, and olive oil.

Eat often

Knowing what to eat and how much to eat is just half the battle won. It is also important to increase the frequency of your food intake so that your body can sustain the necessary workout required to build muscles. Eat as often as once every two to three hours and always before and after each training session.

Exercise, exercise, exercise

Of course, you don't expect to put weight on fast without bothering to work your butt of right? Even if you eat a lot you still need to pump the iron to get those muscles bigger and harder. Examples of movements you can do to help you with these are chest presses, bent over barbell rows, close grip chin ups, shoulder presses, military presses, dips, triceps press-downs, barbell curls, squats, lunges, dead lifts and standing calves raises.


See further advices on getting a great physique on how to gain 20 pounds. If your a new trainee and don't think that you can handle external load very well, start with building muscle without weights.

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Gaining Muscles Revealed - Simple Way to Gain Them

You will eventually be what you put in you mouth, this is especially true for those trying to gain muscle mass, as most are already aware, a well balance muscle building diet coupled with muscle promoting exercise routines will have the best effect and rate in gaining muscles. However, you can not turn fats into muscles, therefore if you're looking to have a body like Gerard Butler in 300, you'll need to start losing those fats, to the point where your body fat percentage will allow those ripped muscles to show through.

A quick note, it is definitely not recommended to starve yourself no matter what. What you need to learn to do is to increase your metabolism instead, that way you can burn those stubborn fats faster and turn them into energy and fuel for your body.

When gaining muscles, you'll also need a surplus of calories in your body to grow them faster, therefore the dilemma for many people is how do they cut down their weight without compromising on how much they eat? The key is to prepare a special diet for muscle building, watch what you eat because ideally when gaining muscles you'll need more proteins. You can instead cut down on fatty and sugary food, and increase on vegetables as well as fruits.

Initially, it's difficult to grasp that idea, so ideally the best approach is to turn those fats into energy for your workout session, and allow your muscle gaining diet to replenish them with proper muscles mass. If you're not losing weight fast enough, don't worry too much because your goal is to gain muscles. Therefore those weights might be from the weight of those newly gained muscles. The best way to see if this is true is to constantly monitor your body fat percentage.

Next thing you should know about gaining muscles is how to use your body metabolism to your advantage, instead of against you. Find out exactly the amount of energy you need for your work out days as well as your none work out days. This way you can plan and develop a special diet where on your work out days, you eat enough to fuel the day, and when you're not working out, you do not over eat and gain undesirable fats.

Some of the most effective way to gain muscle is through weight and strength training. Heavy weights will promote muscle tear, which is important in building muscle. Just make sure you have enough rest and proteins to repair and replenish those torn muscles. There are many ways to exercise a certain part of your body, but the key point is to maintain your form when working out, as the better you maintain them the more you contract your muscles.

Lastly, be patient and realistic. Muscle gaining is not a race or a sprint, instead it is a marathon, and websites that promises you overnight muscle gain is most likely to be false and nothing more than a scam. Do not get caught up on those, find a muscle workout program and try that out for 2-3 weeks, if nothing happens, it might not be for you, but do no be discourage and give up. Try other program and determine which works best for you. Record your progress so that you have a good understanding of just how well you're doing in your muscle gaining goals!


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Natural Ways To Gain Weight - Two Simple Ways To Gain More Weight

In this article I would like to share with you two natural ways to gain weight quickly and easily. The fact is that to gain weight you don't need supplements, you don't need pills or powders, all you need to focus on are proven and tested principles and without wasting too much of your time let me share them with you.

Change your eating habits

It does not matter whether you want to gain or lose weight - nutrition is the single most important thing. You see, both fat loss and weight gain is all about energy in and energy out. When you are trying to lose weight you want to make sure that your daily energy output is greater than your daily energy input, whereas when you are trying to gain weight you by all means want to make sure that your daily energy input is greater than your daily energy output.

To gain weight, to make your body grow you need to give your body way more energy (calories) than it actually needs. I know that this probably sounds a little bit confusing, but all you need to do is to simply use one of the thousands of caloric calculators that are available online, figure out your caloric needs and then add extra three to five hundred calories on top of your actual caloric needs.

Start lifting weights to gain high quality lean muscle mass

When trying to gain weight you need to be really careful because if you will fail to exercise all of the extra energy that you will get from your new diet will be quickly converted into fat and instead of gaining high quality lean muscle mass you will be gaining useless body fat.

To prevent this from happening I highly recommend for you to start lifting weights. Simply start slowly and start training at least three times per week. Here are some tips for you to get started.


Follow a body split workout plan and train large muscle groups on different days.
During your workouts focus on big compound exercises such as barbell squats, bent over rows, deadlifts, military press and so on.
Do no more than twelve repetition per set and never do more than four sets per exercise.
Do no more than four exercises for large muscle groups like chest, back or legs and do no more than two exercises for smaller muscle groups like biceps or triceps.




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7 Tips For A Perfect Gain Muscle Workout Plan

Many people attempting a gain muscle workout plan to gain muscle mass often go through difficult times because they are under the impression that they are doing the right thing.

They don't progress as fast as they would like, because they make mistakes they are not aware of. Gaining muscle requires a combination of diet and exercising and if the diet is not right the exercise part is largely a wasted effort.

The right diet means increasing your calorie intake. Proteins must form an essential part of all your meals as they are needed for muscle growth, and protein helps to repair damaged tissues after a workout, and this is what creates muscle growth.

Fats, carbohydrates and vitamins and minerals are also equally essential, so make sure that your diet is properly balanced to include all these essentials.

Assuming you have identified and are following the correct diet, these tips about exercising will help you to achieve your goals.

Tip One -Progressive overload

Every bodybuilding workout routine must have progressive overload built into it. This means that every week you must be lifting more weight, or doing more reps with the same weight. Your body adapts and will have no need to grow because it has already adapted to what you are doing, so increase the work you do each week and force your muscles to grow.

Tip 2 - Work the whole body.

Make sure you work your entire body, especially the legs. Maybe you only want bigger arms or chest, but if you only work one muscle group your overall muscle gain will be limited and the body will start to look out of alignment. Your body works better when you work all of it because this elevates your natural testosterone levels and enables you to get better results.

Tip 3 - Vary your workout routine.

Variety is essential because your body adapts to your workouts and as this happens your training is not as effective as it once was. Therefore changing your workouts from time to time stops this adaptation and ensures continued progress.

Tip 4 - Pull Ups

Pull ups are really superior when it comes to building muscle in the upper body. This exercise stimulates nearly every muscle of the upper body and quickly builds strength and size.

Tip 5 - Push Ups

Push-ups are a top exercise to build the chest and shoulders. As you get stronger, don't forget about push-ups because it has become easier. Never stop doing them, rather increase the amount that you do

Tip 6 - Bent Over Rows

This exercise is highly effective to develop bulk and strength in the back and shoulders. Because you are using large muscle groups it increases metabolism and fat burn and this gives better muscle definition all round.

Tip 7 - Drink lots of water

Drinking plenty of water will flush away toxins and will keep the muscles properly hydrated. A muscle lacking water can't grow fast.

Sometimes gaining muscle is so difficult just because you are trying too hard. Your gain muscle workout plan should not be such that it leads to muscle injury and exhaustion. Rest between workout routines is important because otherwise muscles won't have time to grow, your routine will be interrupted and you will lose motivation.


These tips will help you fine tune your gain muscle workout plan.

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Ben Pakulskis MI40 Workout Program Review - Will MI40 Help You Gain Muscle Mass Or Not

The MI40 workout by Ben Pakulski is a cutting edge bodybuilding system designed to help you shed body fat and pack on muscle mass. When followed properly MI40 will give impressive gains, lets take a look at this system a bit more in detail below!

The MI40 package includes not only a detailed workout program but also tons of valuable information on proper diet and nutrition as well as proper supplementation to achieve maximum muscle growth. The system is composed of PDF Ebooks and mp4 instructional exercise videos.
What Are The Principles Of MI40

The theory behind Ben pakulskis MI40 program is very simple. You are taught to do the exercises in the proper way so that you can engage and keep tension on the target muscles as opposed to the supporting muscles. This is something most people get wrong and it is costing them huge gains in muscle mass.

What I mean by targeted tension is that Ben will teach you how to make your chest do the work in bench press as opposed to your triceps and front delts. Or when you squat how to isolate your quadriceps instead of letting your glutes and hamstrings do the majority of the work.

Why Is Targeted Tension Important?

Keeping adequate targeted tension on the desired muscle is critical for two reasons. The first reason is that by activating the intended muscle you will stimulate more growth in that muscle group giving you faster more impressive gains.

Secondly by letting the target muscle do the majority of the work the supporting muscles wont be over trained and will be ready for targeted training themselves.

You Need To Fuel To Recover Properly From The Training

Ben not only goes over proper training methods but he also covers in detail the proper diet and nutrition methods needed to maximize growth. The nutrition manual is a very detailed part of the MI40 program and when you are done reading the nutrition manual you will have all you need to eat the proper things at the right times to put your body into a growing anabolic state.

Proper Supplementation Is Critical To Success

Once you are educated on eating the right way to ensure growth Ben will go over supplementation in order to sky rocket your recovery. Ben does recommend a few supplements but nothing out of the ordinary.

Ben also goes into timing supplementation to ensure maximum results form your workouts and supplements.To be successful with MI40 you will not have to spend a fortune on supplements. When i bought my supplement stack for MI40 i spent about $125.

Another nice thing is that Ben breaks down different scenarios for supplementation such as well being, general health, muscle gains and insulin sensitivity. All good information that you can put in place with any program you are on. This will also help you get the most out of your supplementation.


Where Can I Learn More About MI40
If you would like to learn more about MI40 and the benefits it offers i have a full MI40 Review on my blog where you can also get tons of free mass building tips to help you grow bigger and stronger in less time check it out at www.getmusclemassfast.com

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Bodybuilding Workout Routines - How to Gain Muscle Quickly

Bodybuilding workout routines from pro and top level amateur bodybuilders, as seen in the magazines are NOT the way when it comes to how to gain muscle quickly.

Bodybuilders who've risen to that level and build that kind of muscle mass, are one in a million genetically speaking and muscle building happens for them with almost any workout they choose to use.

Combine that with the rampant drug use and these bodybuilding workout routine probably aren't for you. But if you want to learn how to gain muscle quickly, read on!

Have you ever seen Arnold's Bodybuilding Encyclopedia? Some of those routines were crazy! Six days per week, two workouts per day, 60 or more work sets per workout! Yeah, sure, it might work for Arnold (although I think he could've worked out a LOT less and made better progress, FASTER!).

So what kind of bodybuilding workout routines DO work? Glad you asked! First, forget about split routines, at least for awhile.

Full body workouts have fallen out of favor, which is a shame, because they are a fantastic way to gain muscle quickly. And you don't have to workout six times per week, just two or three full body workouts will suffice.

Bodybuilding Workout Routines Guidelines - How to Gain Muscle Quickly -

1. Full Body Workout Routines

2. Workout three times per week

3. Use big, basic, compound exercises like the squat, deadlift, bench press, military press, pull ups and rows

4. Use Progressive Overload

This means, always try to increase your reps and when you hit your target number add a little weight next workout and work up to your target rep number again.

5. Keep the work sets for each workout in the 10 to 16 sets range.

6. Get enough time under tension

The lifting tempo for reps used to be 2 seconds up and 4 seconds down. In a set of 8 to 12 reps, that's 48 to 72 seconds of tension time in a set.

On top of that Arthur Jones used to recommend continuing to push or pull the bar as long as possible (up to 20 seconds) on the last rep that you couldn't complete.

Take a look around your gym. How long do most sets last for most people there? Not anywhere near that long!

You don't have to count seconds on your reps (it's boring!). Lift with good form and extend your sets. If you like heavy 6 rep sets, great!

Try this next time. After you get your six reps, quickly take weight off the bar and go to failure again (take 10% - 20% off) and then do it a third time. This way you get the benefit of heavy weights AND more time under tension.

Try adding these guidelines to your bodybuilding workout routines for more muscle mass.


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Fitness Home Gyms Vs Free Weights

Traditionally, when people are looking to build their muscle mass while toning and sculpting their bodies, they turn to free weights. Weights are an effective way to gain muscle mass, however they do come with many disadvantages. This is where the use of home gym fitness equipment comes in. Below we will explore the advantages of multi gyms over using free weights to get your desired body.

Balance and Safety

Safety is one of the biggest concerns when working out with free weights. It is just too easy to injure yourself in a number of ways when working out with weights. Some injuries with dumbells and barbell weights are due to muscle failure or fatigue. However the majority of the time, the injury is directly related to bad form or lifting too much weight. This is especially true when trying to balance. When lifting weights, balance must be a constant focus. If you stop watching your balance for even a small moment, this could lead to a serious injury. With a free standing gym, the balance is taken care of for you. Your focus instead can be on your workout.

Switching positions

When using weights, there are certain positions you have to get your body in to achieve results. This can become quite tedious and actually prevents people from being consistent with their workouts. When using multigyms, you do not have this problem. All you do is set your desired weight and simply workout. You will already be in the right position for each exercise when using fitness home gyms. This makes working out much more appealing.

Variations in exercises

With a free standing piece of weight equipment that has several stations, you get many different variations of exercises to target your whole body and work all the major muscle groups. You just don't get this option using free weights. Also, it is not easy to isolate muscle groups using free weights unless you are a more advanced user and know specific routines for this.

Convenience at home

With fitness home gyms, there is no need to commute when you feel like working out. It is already set up right in the comfort of your own home. When you feel like working out, you simply hop on and begin your exercise routine. It is also great on space. You cannot perform many of the basic movements with free weights because you are relying on benches, racks and other things that take up too much space. With most home gym fitness equipment you do not have this problem. Everything is set up in one place ready for you to workout and you do not even have to leave home to do it.

No need for a spotter

Using free weights, it is necessary that you have someone stand over you to spot you while you are lifting weights. This is obviously done for safety reasons among other things. With multigyms, there is no need for a spotter as the machine itself is your spotter. You can bench press without worrying about dropping the bar across your chest.

With the home gyms, you are still getting all the benefits of standard weight lifting, as well as a whole lot more. It really makes sense to have one of these in your home for convenience, safety and effective workouts. While using one, you can be assured you are going to get the best workout possible without the need to leave your home or worry about injuring yourself.


When you start a regimen that includes a 5x5 Workout, you will find that you will be able to gain the muscle you desire. Don't let the word stronglifts scare you away from a program that will give you the sculpted body and 6-pack abs you have been dreaming about.

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