Gain Weight Build Muscle...Get On With Your Life!

Is it possible to gain weight build muscle and still have time for a somewhat normal life outside of the gym?

These days, it seems like there are more and more people out there looking to gain weight and build muscle as quickly and painlessly as possible. Clients, gym rats, friends and family are all desperately looking for a way to gain weight and build muscle.

I get asked this question all the time...So much so, that I'm really tired of repeating my answer over and over and over again! In order to help pull the veil back a bit on the mechanics of building muscle and gaining weight, I've put together a short, practical summary of the things you need to do to gain weight and build muscle mass.

How To Gain Weight Build Muscle

Most people think that I'm full of it when I explain to them that building muscle mass is part art and part science. So, if you're a bit skeptical I completely understand!

Muscle Building Mechanics...

While it would be great if you could simply think about building muscle, go to sleep and awaken in the morning with bulging biceps, rippling abs and a thick muscular chest...

In reality, building muscle mass requires discipline, dedication and a lot of good old fashioned hard work!

In order to kick start the muscle building weight gain process, there are a few things that you absolutely have to do!

1.) In order to gain weight build muscle, you have to eat more calories than you expend (burn) on a daily basis. It is possible to gain lean muscle mass while consuming less calories, but it is impossible to gain even 1 ounce of weight without creating a calorie surplus.

2.) Eat ample amounts of muscle building protein. Many sources claim that protein is really not that important when it comes to building muscle mass. The experiences of many bodybuilders (including myself) indicate that ample amounts of protein a required to fuel muscle growth.

"I recommend targeting a minimum value of 1 gram of high quality muscle building protein per pound of body weight per day."

If you're not gaining weight or building muscle mass after a few weeks, increase your protein intake by .5 a gram per pound per day for a week or two and monitor your response. Continue the process of slowly increasing your protein intake while measuring your results until you begin to gain weight build muscle.

Some sources of high quality muscle building protein are...

• Boneless Skinless Chicken Breast

• Boneless Skinless Turkey Breast

• Lean Cuts of Beef

• Lean Cuts of Pork

• Salmon

• Tuna

• Dairy Products

• Whey Protein Powders

• Meal Replacement Shakes
  
• Egg Protein Powders and Supplements

This is by no means a comprehensive list of quality protein sources, but it covers most of the more popular ones.

3.) Make sure to eat ample amounts of high quality, heart-healthy fats. Not only is dietary fat a convenient way to consume more calories, but it also helps to stimulate muscle building hormones naturally.

As the name suggests, heart healthy fats are not bad for your heart. Different types of heart healthy fats are monounsaturated and polyunsaturated fats.

Good source of these fats that are so essential to the muscle building process are...

• Olive Oil
  
• Canola Oil
  
• Peanut Oil
  
• Corn Oil
  
• Safflower Oil
  
• Soybean Oil
  
• Cold Water Fish

4.) Make sure to eat a lot of high quality carbohydrates. Spread the carbohydrate love around a bit and eat a mix of high glycemic index and low glycemic index carbs.

5.) If you want to gain weight and build muscle mass, you have to stimulate muscle growth through intense strength training workouts.

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While it's true that training with free weights is the best form of strength training for muscle growth, other types of strength training workouts can also help you build muscle mass and gain weight.

Types of Strength Training That Stimulate Muscle Growth...

• Free Weight Training
  
• Body Weight Workouts
  
• Kettle Bell Training
  
• Anything that requires you to move heavy objects through space.

6.) Limit your training duration to 30 minutes.

Typically, you will hear that in order to gain weight and build muscle mass, it's important to limit your training sessions to no longer than 1 hour. My train of thought here is that by limiting your workouts to 30 intense minutes, you can stimulate muscle growth by expending minimal amounts of energy (calories). This will help to keep you from burning all the calories that you worked so hard to choke down during your day.

For me, the best approach has always been to perform 2 - 4 weight training workouts per week. Each workout consisting of between 2 - 4 exercises, targeting 1 - 2 body parts.

When planning your weight training workouts, focus your energy where you will get the best return for your time, heavy compound movements like:

•  Bench Press (or dumbbell variation)
  
• Incline Press (or dumbbell variation)
  
• Squat
  
• Lunges
  
• Dead lift
  
• St. Leg Dead lift
  
• St. Bar Curl
  
• Alternating DB Curl
  
• Barbell Rows
  
• Dumbbell Rows
  
• Weighted Pull Ups
  
• Standing Calf Raise

These are the bodybuilding exercises that pack the most punch. Stay away from machines and single joint isolation movement that don't allow for a full range of motion, or a the use of a heavy weight.

As you can now see, if you really want to gain weigh build muscle, there are really only a few key tips to keep in mind.

Stick with the critical weight gain elements outlined above and in no time at all you will have gained an impressive amount of weight, most of which is solid muscle mass!

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