how to gain muscle

The Skinny Guy's Guide to Lightning Fast Muscle Growth

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Do you want to know how to gain muscle? It isn’t complicated or difficult. In fact, it’s really quite simple. And purely scientific. If your dream is to gain weight and bulk up muscles, then you’ll be astonished by how effective this system is.

Here it is, in three simple steps – a proven guide on how to gain muscle.

Eat The Right Way

If you’re skinny and scrawny and looking to gain weight, you need to eat the right way. Consume enough food so that, after your body burns off calories to meet its energy needs, there’s some left over to gain muscle and put on weight.

You can easily compute the calorie count of your meals and snacks using one of many calorie calculators available online for free. All you have to do is type in your age, weight, height and degree of activity (sedentary, moderately active, or extremely active) and punch a button. The Web based program will instantly spit out a figure which indicates the calories you’ll need daily for your resting metabolism and other activities.

Knowing this figure is helpful because you’ll know that if you haven’t put on weight after eating more, then your calorie intake is still not enough to build muscle. It takes around 3,500 calories to add an extra pound of muscle mass to your physique. Only by eating at least 500 more calories than your metabolic demands can you gain a pound in weight every week.

Now, it could be that you are skinny only because your resting metabolic rate is extremely high. This can be genetic in origin, or rarely is the result of diseases like thyroid dysfunction or diabetes. If you don’t have any medical disorder, then you just have to eat more of the right kind of food to gain muscle. Even if you were overweight before you started training, you’ll get rid of fat and build lean muscle mass if you eat the right way.

The right way to eat to gain muscle is not to obsess over protein alone. Muscles also need carbs to develop and for energy to contract. That’s why your ideal bodybuilding diet will include 1.5 to 2 grams per pound of weight of carbohydrates. The best foods that provide the correct mix are listed in the excellent guide by Jason Ferruggia called “Muscle Gaining Secrets”. (Read our Muscle Gaining Secrets review here)

Exercise The Right Way

Worrying about how to gain muscle and what exercises will work best? Here’s the answer.

Isolation exercises which only stress a single muscle group are not the best way to develop strength. It is better to focus on multiple muscle group exercises. These include squats, push ups, crunches and presses.

Specific exercises work better than others. Biceps curls and triceps extensions are great to develop one or two muscles, but not the best way to gain muscle overall. You should strive to carry out the exercises in the correct, prescribed form. Doing them the wrong way will lower the efficiency of your weights training. Worse, you could hurt yourself.

The reason why form matters when it comes to weight training is because you’ll gain extra leverage from improper form and this actually reduces the load on muscle groups you want to stress and develop. Half curls or fewer reps won’t help you gain muscle. So if you’re serious about learning how to gain muscle, get a trainer to teach you how the basic exercise routines are carried out and learn to do them right.

Get The Reps Right

When you’re exercising to gain muscle, you don’t necessarily have to finish 25 reps to enjoy benefits. Indeed, skinnier people might benefit from doing fewer exercise sets, and at fewer reps.

How does that work? In thinner people with smaller muscles, fatigue sets in sooner. Lactic acid accumulates in the muscle, and interferes with doing the remaining reps correctly. You’re also more likely to give up when you feel sore and tired after a workout than if you finish it feeling energized.

So if you complete just 6 to 12 reps for each muscle group using bigger weights, you’ll get more benefit than from more frequent reps with lighter loads. Lower body workouts can be for more reps because the muscles are inherently stronger. More reps actually stimulate leg and thigh muscle groups to grow and get bigger.

How to know if you’re at the optimal level? When you’re doing the last rep, you should feel near the limit of your endurance, barely able to complete the routine. If you still have the ability to go on, you probably should – because only when muscles are adequately stressed will you enjoy the bigger advantage when it comes to gaining muscle mass.

The best exercise routines are detailed in an excellent course called Muscle Gaining Secrets, created by one of the world’s top trainers. It is well worth taking a look at the program and seeing how a well structured exercise plan can help you gain muscle reliably and sustainably.

Comprising of 197 pages in total, Jason Ferruggia’s guide “Muscle Gaining Secrets” teaches simple yet effective muscle building exercises for natural weight gain and body building.