The Secrets of Gaining Mass Muscle Made Easy

Whatever your reason, think about what your ideal weight should be for you to meet your goals. Having a specific weight goal will make it easier for you to track your progress. Before we get started, let's address some possible concerns you might have. You may know someone who ate a lot more than necessary, didn't exercise and, big surprise, ended up packing on lots of excess fat.

That's not what we're here to do.

Take Action to Grow Those Muscles Now!

We want to give you the tools to help you add "good weight" muscle , and not "bad" weight excess fat. That is not to say that you won't gain any fat. Increasing the calories you eat to add muscle will also bring along some extra fat mass. With the right type of exercise, your fat gain can be minimal.

And remember, if you've been struggling to gain weight, it's highly unlikely that you'll put on 20 pounds of unwanted fat—especially if you don't make the mistake others do by not getting enough exercise. The formula for gaining weight is really pretty simple: To get a feeling for how many calories you'll need to put on weight, start by using this calculator to determine your total daily energy expenditure TDEE.

When you use the calculator, it will ask you to choose an activity level that best represents your lifestyle. If you say you're very active and you're not, the extra calories per day the calculator will give you can easily end up as fat instead of muscle. Once you get your TDEE number, add at least calories to it. Continue eating at least over your TDEE for a couple weeks to see what happens. If you don't notice any change in your weight, increase it to or even calories above your TDEE. If you start gaining weight too quickly, drop it back down to or extra per day.

With the right calorie intake and the right workout, you can expect an increase of 0. If you're nowhere near that range, adjust your calorie intake. The biggest issue people have when trying to put on muscle is the sheer amount of food they have to consume. You're definitely going to have to eat a lot of calories, but there are a few tricks to decrease the volume of food you have to consume so you don't constantly feel like an overstuffed teddy bear.

Do your best to consume nutrient-dense, calorie-rich food. Fats and oils , nuts and seeds, avocado, red meat, whole eggs, full-fat dairy, and oily fish are great choices for getting a lot of calories without having to fill your stomach to the brim. Don't waste your time trying to fill up on gummy bears or saltine crackers—they just don't provide enough calories or nutrients to be worth the effort. Protein is an important part of your weight-gain diet, but that doesn't mean you have to eat grams of protein per pound of body weight, as some weight-gain diets suggest.

No scientific evidence suggests that eating all that extra protein will increase muscle mass—plus, that kind of diet can get pretty expensive. Carbohydrates can offer the same number of calories per gram as protein, and they're a lot more affordable. On the other hand, they don't make you feel as full as when you eat protein or fat, so you tend to eat more.

Even so, don't be afraid to add some extra carbs to your meals. When you do, go for carbs like noodles, white rice, and bread that have a lower fiber content so you don't fill up as quickly. Fruits and veggies are carbs, too, and a great source of vitamins and minerals. They are also a great source of…water.

Join Kobo & start eReading today

All the water they contain can leave you feeling full and make you feel less like going back for seconds. If you're worried about coming up short on your micronutrients while you're in the middle of this hardcore campaign to gain weight, take a daily multivitamin. Fat has become a dirty word in our society. We want everything lean and low-fat. In the first place, fats are an important part of the human diet. They cushion your vital organs, help you digest certain types of vitamins, and maintain optimum brain function.

And they are the easiest way to add extra calories—up to twice the number of calories per gram than protein and carbs.

Fat sources are calorically dense so they provide a lot of energy, and they usually taste really good. But don't stock up on donuts and lard. Your fats should come from quality sources including raw nuts, sunflower seeds, nut butters, avocado, fattier cuts of meat, olive oil, real mayonnaise, and some cheeses. Fats also have the lowest thermic effect of food compared to carbs and protein. That means that your body burns anywhere from percent fewer calories digesting fats than it does the other two macronutrients.

An easy way to up your diet's fat content is to cook your meat and vegetables in olive, coconut, or other calorie-rich oils. In a pinch, add a little oil to your protein shakes. You can also sneak in some extra fat with your selection of protein. Good options include rib-eye and T-bone. As you plan your meals for weight gain, remember that you don't have to follow the usual no-salt, no-butter, no-flavor rules.

Add gravy, sauces, creamy dressings, and other toppings to your food. Not only do these embellishments make the food taste better so you'll want to eat more, they also add lots of those necessary extra calories. When you're trying to gain weight, the world is your oyster, which, by the way, come in at about calories apiece. Foods to gain weight include nut butters, olive oil, coconut oil, avocado oil, grass-fed butters, honey, full-fat coconut milk, and full-fat Greek yogurt.

Drinking milk throughout the day, eating peanut butter sandwiches, blending up homemade 1,calorie protein shakes, and chowing down on homemade energy bars or "cookies" are among the fastest ways to gain weight. For people who are constantly trying to lose weight, being able to eat all of these foods might seem like heaven on earth. But as you may have discovered, consuming surplus calories every day is no easy feat.

If you're serious about packing on the pounds, you're going to have to eat every hours. Constantly having all of these wholesome, calorie-dense foods on hand takes planning. Your go-to snacks can include trail mix, granola, peanut butter sandwiches, protein shakes, and bagels. The list goes on and on. Once you have your nutrition figured out, you can make some tweaks to your exercise regimen. The first tweak is a big one for people trying to gain weight: Never train while hungry.

Going into a workout without fueling your body beforehand forces your body to get energy by burning stored body fat and muscle tissue. You won't gain much weight when that's going on. You need to keep your body fueled. Aim to consume at least three solid meals prior to training. If you train in the morning, make the biggest meal of your day the one you have immediately after your morning workout. When you finish a workout, your body is in a state where it will suck up any calories you supply it with.

Failing to consume a huge dose of carbs and protein after your workout starves the recovery process, that post-workout period when your body builds new muscle tissue. If there is one time of day you want to slam back a higher calorie shake, this is it. The great thing about having all those extra calories in your body is that it can make you feel great in the gym.

Use the extra energy to put up some bigger weight and train more days during the week. If it feels like your new job is to eat and train, you're on the right track. Next, you can follow a good resistance-training protocol to build muscle—as long as you're ready to consume all the extra calories to get through these workouts, with enough left over to continue adding weight. If you want to put on some noticeable muscle mass, stick with strength and hypertrophy protocols. Hypertrophy-based protocols require sets using a moderate weight—around percent of your one-rep max.

This type of training has been shown to cause significant increases in the muscle-building hormones testosterone and growth hormone. Train hard, but make sure you're giving yourself enough rest in between sets—around minutes. Adequate rest periods will help get your heart rate down before you begin your next set. Keeping your heart rate lowered will help you protect those calories you're eating so you don't use them up while training. Increasing your rest periods will increase your gym time.

If you have a set amount of time to dedicate to your workouts, reduce the number of exercises you do. Approach your workout like a powerlifter would: Use big weight and take long breaks between sets. Exercise selection is just as important as the number of sets you do. Big lifts, including the squat, bench press, deadlift, row, and shoulder press, are the best for packing on the most mass. But you can still do single-joint work. Even leg extensions and leg curls can help increase strength and size, although not as much as compound movements. If you do both compound and isolation types of lifting, do the movements that target the largest muscle groups first, and save the isolation exercises for later in your workout.

Supplements were created for a reason: Everybody needs a little help now and then. Putting on muscle can be just as much work as trying to lose body fat. The transformation was amazing. And to rub it in even more, he had a stunning blonde hanging on to his arm — one who was clearly besotted with him. I had to know more about this extraordinary change, so I made a point of getting his contact details. I met up with Kevin in a bar a few days later, and he explained the secret of his muscle-building success. Of course, I immediately embarked on the same strategy myself , and it worked like gangbusters.

Within weeks I was:. It felt good to be growing at such a fantastic rate. I was soon the biggest guy at the gym , and everyone wanted to know my secret. Before long, I also had a stunning blonde hanging off my arm, and I felt on top of the world…I was unstoppable. Even better, that bulking up has continued. Every time I look in the mirror, I see more muscle than was there before. I am so glad I discovered this method…it really is everything you could want in a bodybuilding system. I now know that my biggest mistake was relying solely on nutrition and exercise to get the results I wanted.

Of course, both of those are very important factors… but they are not enough to get impressive results on their own. I did take whey protein before and after workouts, and sometimes used creatine. But that was it. I was wary of trying any other kind of supplements because I had not had much success in the past.

My approach had been haphazard, and so my results had been indifferent. You need to feed your body with all the right nutrients in order to get truly transformative results. By far the fastest way to do this is to use a properly-formulated supplement stack. That way you get a cohesive group of three or more supplements working to achieve optimal results. Honestly, I would not have believed this until I tried this for myself. The results were nothing less than astonishing. Now I understand how Kevin grew from a pound weakling into a muscle-busting monster so easily.

You just want to know how you can replicate these results , right? The secret of our astounding muscle growth lies in the Max Gains Bulking Stack. The company claims that this is the perfect stack for anyone who is serious about putting on rapid mass. And they are right! This stack will bring you impressive results in terms of:. What I love about this stack is that everything is natural. The perfect combination for maximum muscle gain.

And I like I said, this stack will get you results in a hurry. I know you are very much like me — in a real hurry to get bigger, leaner and stronger. What you get here is a powerful combination of formulas which work together to seriously ramp up your muscle gains. You get rapid growth and fast recovery times, all happening within the first 30 days of the cycle. The Max Gains Bulking Stack is able to achieve this very successfully because it contains three powerful supplements.

This is what they do:. You need Anadroxin because it features tribulus terrestris , a plant that contains steroidal saponins These have a positive effect on testosterone production, which we all need to promote muscle growth. This means you can get on track for bigger muscles, safe in the knowledge that you are leveraging totally natural ingredients. If natural but huge muscle growth is what you want, Anadroxin delivers every time. This is the perfect way to get more from every strength training session, accelerating your mass gains and potential.

This means you can bulk up huge without the typical problem of looking bloated or puffy.

Clenbulen works as a thermogenic fat burner, promoting muscle growth without the large deposits of fat which you may otherwise get. That means you can achieve the perfect body shape you want, with strong abs muscles showing through a low level of body fat. To make the most of every workout, you need to be able to power through maximum reps and lift the heaviest weights. Featuring the strength of L-Arginine, Venabol increases blood flow, pumps your muscles and gives you added strength.

• How To Hire A Virtual Assistant.
• The Complete Guide To Gaining Good Weight.
• 5 Strength Training Tips to Build Muscle Mass - Life by Daily Burn?

Venabol offers similar benefits to Dianabol, but has one important advantage. Forget injecting into your muscles — Venabol is taken as a simple oral capsule.

How to Build Muscle Mass Fast (Simple Workouts for Rapid Results)

Read what happy bodybuilders say about the success they have achieved with this muscle-building cycle:. So I highly recommend grabbing the Max Gains Bulking Stack if you want to achieve almost superhuman growth starting now. Give it a try for 30 days , and I guarantee you will be blown away by the results. This cycle worked fantastically for me and my mate, Keven, and for thousands of other bodybuilders.

I even got a special deal for you. One more thing…if you are based in the USA, I got you free shipping , too. So grab this offer before it expires. You will never get big unless you take action so click below and get your stack now:. More muscle, less fat Find out how I cracked the code of total body transformation Just click below to get the ultimate guide to getting bigger, leaner and stronger in record time:.

I am an experienced bodybuilder and qualified personal trainer who specializes in strength training, conditioning and building muscle. I am committed to helping others improve their health, fitness and build through good advice on workouts and nutrition. Build Bigger Muscles, Faster. Click below to see how simple it is build a truly impressive body when you know how: Maximize Overall Muscle Growth When you go to the gym, success is not just about the effort you put in although that is naturally important, too.

Here are some principles to concentrate on: Use Free Weights Although machines are very important, most experts agree that you can achieve much more if you spend most of your time using free weights. Focus on Compound Exercises If you want to build as much muscle as possible, it makes sense to emphasize exercises that work more than one muscle group. So when designing your workouts, make sure you include plenty of compound exercises such as: Squats with barbell and dumbbells. Aim for Progressive Overload Remember those guys we talked about earlier…the ones who never make any progress in the gym?

Lift Heavier for Fewer Reps Another common gym mistake is doing too many reps. Emphasize the Eccentric Phase The eccentric phase of an exercise is the second part where you are lowering the weights, and the muscle in question is lengthening.

The Complete Guide To Gaining Good Weight

Allow Recovery Time This is the exact opposite of what you want! Visualize Your Ideal Body Your mental approach is as important as your physical techniques. Have Realistic Expectations If you employ all of the above strategies, you can achieve amazing results for sure. Within weeks I was: What I Was Doing Wrong I now know that my biggest mistake was relying solely on nutrition and exercise to get the results I wanted.

This stack will bring you impressive results in terms of: This is what they do: Anadroxin Anadrol You need Anadroxin because it features tribulus terrestris , a plant that contains steroidal saponins These have a positive effect on testosterone production, which we all need to promote muscle growth. Clenbulen Clenbuterol With Clenbulen, you get the benefit of no less than three proprietary blends. Venabol Dianabol To make the most of every workout, you need to be able to power through maximum reps and lift the heaviest weights. Read what happy bodybuilders say about the success they have achieved with this muscle-building cycle: Never been this big before.

Bulking stacks are sure my favorite. You will never get big unless you take action so click below and get your stack now: Just click below to get the ultimate guide to getting bigger, leaner and stronger in record time: Optimal Nutrition Dec 12, How to Grow Your Muscles Faster: Foods For Muscle Mass Jul 13, Joe Bensam I am an experienced bodybuilder and qualified personal trainer who specializes in strength training, conditioning and building muscle.