How To Gain Weight And Build More Muscle!

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Please consider this free-reprint article written by:

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Article Title: How To Gain Weight And Build More Muscle!

Author: Ellis

Word Count: 1235

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For many thin guys around the world, gaining weight without

using illegal steroids has been a challenge. For thousands of

lean young men, the dream is to gain weight, but no matter how

much they eat they remain thin. Some people are naturally thin;

that means their genetic makeup is in such a way that the body

burns more calories than others. The very basic method of

weight gain is to eat more calories than your body burns off.

By providing the body with more calories, this balance can be

altered and body mass can be increased. Weight training is of

great importance in this context, which enables the body to

absorb more nutrients from the food by increasing the level of

certain hormones and increasing the muscle mass.

There are many incorrect beliefs and theories bout building

muscle. The type of food to be eaten is an important factor

which decides the type of weight gained, whether it is muscle

mass or mere accumulation of fat. Some types of calories are

not equal to others for gaining muscle; because most processed

junk food contains empty, totally nutritionless calories. These

foods promote accelerated fat storage, and do not provide the

body with the correct nutrients essential for gaining muscle.

High quality protein, which the body breaks down into amino

acids, should be the centerpiece of all your meals. Intense

exercise increases demand for amino acids, which support muscle

repair and growth.

Another factor is the selection of the right type of weight

training. Resistance exercises will help with muscle growth.

Whereas aerobic exercises can result in the reduction of

weight. For maximum muscle gain, the focus of your workouts

should consist of free weight exercises, rather than machines

or bodyweight exercises. To get a very effective workout, you

must stimulate as many muscle fibers as possible, and machines

do not do this. The main reason for this is a lack of

stabilizer and synergist muscle development. Stabilizer and

synergist muscles are supporting muscles that assist the main

muscle in performing a complex lift.

The results of weight training can vary from person to person,

and will usually depend on your consistency and commitment to

your program. You should have the patience and motivation for

building a powerful body with a consistent diet and exercise

schedule.

Exercise Guidelines for building muscle:

Weight training involves the use of equipment that enables

variable resistance. This resistance can come in the form of

free weights like barbells and dumbbells, machines that use

cables or pulleys to help you lift the weight, and bodyweight

exercises like pull-ups or dips. The more stabilizers and

synergists you work, the more muscle fibers stimulated. The

exercises that work the large muscle groups are called compound

(or multi-joint) movements that involve the simultaneous

stimulation of many muscle groups. These compound exercises

should be the foundation of any weight training program because

they stimulate the most amount of muscle in the least amount of

time. Multi-jointed free weight exercises like the bench press

require many stabilizer and synergistic muscle assistance to

complete the lift.

Free weight exercises like the dumbbell press or squat put a

very large amount of stress on supporting muscle groups. You

will get fatigued faster and not be able to lift as much weight

as you did on the machine. But you will gain more muscle, become

stronger very quickly and have a true gauge of your strength.

If you use machines in your program, they should be used to

work isolated areas and only after all multi-jointed exercises

have been completed. Beginners should begin with a limited

combination of machine exercises, bodyweight exercises and

multi-jointed free weight exercises. Before increasing the

weight levels, they should work on becoming familiar with the

proper form and execution of each.

The following are some proven basic exercises to encourage

muscle and strength gain unlike any other exercises.

Bench Presses - works the chest, shoulders, triceps

Overhead Presses - shoulders, triceps

Pull-ups/Barbell Rows - back, bicep

Squats - legs, lower back

Dead lifts - legs, back, shoulders

Bar Dips -shoulders, chest, arms

To build mass, you must weight train with heavy weights. To

consider a weight heavy, you should only be able to do a

maximum of 4-8 reps before your muscles temporarily fail. A

weight is considered 'light' if you can do more than 15 reps

before muscle fatigue sets in. Heavy weights stimulate more

muscle fibers than lighter weights which result in more muscle

growth. Heavy weight training puts a huge strain on your body,

so adequate rest and recuperation after your workouts is

essential.

Eating guidelines for building muscle:

A high protein diet is an inevitable part of any weight

training programme, importantly, protein derived from animal

sources. Proteins you need to be concerned with are those found

in whey, casein (cottage cheese), eggs, beef, poultry, and fish.

Soy protein, tofu and bean curd are some alternatives. Eating

the right amount of foods consistently will force your body to

grow beyond what you may think possible. The diet also should

contain an adequate amount of carbohydrates (potatoes, sweet

potatoes, yams, oatmeal, cream of wheat, cream of rice, rice,

beans, bread, pasta, all cereals) and fat. Green leafy

vegetables and fruits also should be included.

When you train with weights, you should eat a minimum of 1 gram

of protein per pound of body weight. You also must have protein

at every meal. To enable your body to actually assimilate and

use the all the calories you will ingest, you have to reduce

your meal size and increase your meal frequency. Splitting your

calories into smaller, more frequent portions will enable food

absorption and utilization of nutrients.

During the past 20 years there have been great developments in

the scientific understanding of the role of nutrition in health

and physical performance. Studies shown that adequate dietary

carbohydrate should be ingested (55-60% of total energy intake)

so that training intensity can be maintained. Excess dietary

saturated fat can exacerbate coronary artery disease; however,

low-fat diets result in a reduction in circulating

testosterone. So the balance between protein, carbohydrate and

fat should be maintained.

So the focus on weight gain programmes must be on two

components, lifting heavy weights, which will stimulate the

largest amount of muscle fibers. Your body responds to this

stimulus by increasing your muscle mass and secondly eat more

calories than your body is used to. When you overload your

system with plenty of protein and fats, your body has no other

choice but to gain weight.

A Mass Gaining program is incomplete without the timely

measurements to monitor your progress. Without it, you won't

know how exactly your body is responding to your diet and

training routine. Just looking in the mirror and guessing is

not acceptable. If you want to start getting great results, you

must develop the habit of accurately tracking your progress.

This also provides the motivation to continue with the weight

gain schedule and for the further progression. So even though

you have a very thin body type, and haven’t been able to gain

weight no matter what you try, you will definitely succeed with

a well planned weight gain programme.

About The Author: Former " skinny guy " Ellis is the

author of Gaining Mass. This unique program, designed to help

people gain weight and build muscle, is currently being used in

over 90 countries. For more information on how to gain weight

and build muscle, go to his website at

http://www.fastmusclegain.com

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