The best way to gain weight and muscle simultaneously is to lift weights, take in more calories from high-protein foods and carbohydrates, and to supplement your diet with protein and weight-gain supplements. There are a number of these products on the market that you can purchase online or at your local GNC store.
A good workout routine to help gain muscle mass starts with free weights. You want to develop a balanced physique and work every muscle area. But your core exercises are going to be the flat and incline bench press for chest, lat pull-downs and rows for back, and squats for legs. These are your largest muscle groups and focusing on these areas will help you gain muscle weight quickly. As for the smaller muscle groups, military presses should be the focal point of your shoulder training, overhead tricep presses are great for the backs of your arms and curls are great for biceps. You should do, on average, up to 12-14 sets for each large muscle group and 8-10 sets for the smaller muscle groups.
Your weightlifting program should be split so that you work a different group of muscles on separate days–like chest, shoulders, and triceps one day and back and biceps the next day. Weightlifting actually tears the muscle cells down. Your muscle fibers repair themselves on your off days and when you are at rest. That is why you need to take in a lot of extra calories to gain weight and muscle. Some bodybuilders actually eat up to 6,000-8,000 calories per day. One pound is equal to 3,500 calories so if you want to gain weight you need to eat. Most people can gain good quality muscle by eating about 4,000 calories per day. It is best to spread your meals out and eat up to six times per day. Gain Muscle With Weightlifting
The heavier and bigger you are the more calories you will need to gain weight. Of course, people with larger builds tend to respond quicker to way training. Skinny guys gain muscle by focusing on basic weightlifting exercises. They typically can gain weight and muscle quicker by lifting weights 3-4 days per week. Heavier guys need to spend more time working out because they’ll need to burn more fat calories as they are putting on muscle. They will also need to watch their fat intake more in order to lean out and gain muscle. This will really help in your quest to building lean muscle and help you gain weight and muscle.
In addition to increasing your calories, protein supplements and weight and muscle gainer products can be taken to gain weight and muscle. Whey protein is a great source for gaining muscle size. You can also use soy and egg protein products. Creatine has also been clinically proven to enhance the muscle-building process.
The secrets to gaining muscle are to work out hard at the gym, eat more calories and take supplements to make muscle gains. One should never build their bodies with legal steroids as these muscle gains are untenable. They can’t be retained once you go off a cycle. But you don’t really need them anyway with the vast amount of products on the market.