Gain Weight And Muscle

To gain weight and muscle can be much more difficult for some people than for others.  Some of us gain muscle quickly while others workout hours a day and do not seem to make any progress.  If you want to gain weight and muscle there are many factors that you must look at including:  nutrition, water intake, sets, repetitions, form, frequency, sleep, and types of exercises.

It is important that you develop a training schedule that takes into account each of these muscle groups. These are the large muscle groups that will help you gain weight and muscle quicker.

• The core (which is the area that includes your abs, lower-back and oblique muscles)
• Chest muscles
• Large leg muscles (Hamstrings and Quadriceps)

CLICK HERE FOR A STEP-BY-STEP GUIDE ON GAINING WEIGHT AND MUSCLE FAST!

This is not to say that you do not need to add in the smaller muscles such as the biceps, triceps, adductors, abductors, and so on, it is just important to make sure that you have a strong foundation in which to build the smaller muscles on.

To gain weight and muscle is difficult.  Muscle building takes time and effort, and if you are not willing to dedicate your time and effort, then you will not get the results you seek.

Here are some rules to train by:  train with high repetitions and medium weight.  For each weight training exercise set, perform 10 to 15 lifts with no more than a minute rest in between sets.

Take each exercise set that you do to near failure.  This means that you cannot possibly do one more lift because your muscles will give out. You should do each exercise for three sets (with about a minute rest in between sets).  With this workout, you could start off with your heaviest weight for 15 repetitions in the first set and then reduce each set by two to five repetitions so that your last set is the fewest repetitions. 

Train three times per week and on alternating days.  You should skip a day so that your muscles have time to recover.  This will provide sufficient volume of exercise to create a muscle-building stimulus. If you are just starting out, you may only want to do two workouts per week. 

The bottom line is, to gain weight and muscle you must have dedication and be persistent with your efforts. There is a fine line in not training enough and training too much.  Your body requires at least eight hours of sleep each night, this is when your muscles rebuild and get stronger.  Your body needs at least eight cups of water per day and even more if your workouts are intense.  You need the right nutrients to recover and rebuild, and your body needs for you to listen to it and rest when it says to rest.  Good luck and train hard!

CLICK HERE FOR A STEP-BY-STEP GUIDE ON GAINING WEIGHT AND MUSCLE FAST!

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