How To Gain Muscle Weight

Maybe you have had great success losing that excess fat and are now looking for a new challenge. Maybe you are already lean and looking for some tips on how to gain muscle weight.

In spite of our ever expanding waist lines most of us harbor a desire to lose fat and wonder how to gain muscle weight. Some people have always been lean and small and have found it hard to gain muscle weight because of a high metabolism. Some other people want to gain muscle weight because of their sport or recreation. However it can be very difficult to gain muscle without the proper knowledge. Below are a few tips to assist you achieve your goal and show you how to gain muscle weight.

In some ways these are the reverse of some of the things you may have done to lose weight. Firstly you need to eat more calories than your body is currently using. If you are not consuming enough calories or, even worse, are consuming the wrong foods, you will not grow muscle. Whatever muscle building program you embark on will not be successful if your body does not have the right inputs.

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It is very important to avoid junk food, instead concentrate on lean protein sources such as lean meat, seeds and legumes. Our body requires healthy fats such as flax oil, olive oil, and nuts, and good sources of carbohydrate such as fruits and vegetables. Supplements are a waste of money and you should concentrate on a good diet.

In order to learn how to gain muscle weight you need to concentrate on progressive resistance which forces your muscles to grow. The weight you use will slowly get heavier and heavier as your body adapts to the increasing load. This does take some patience, but it better to slowly gain lean weight than to put on fat.

This is not the easiest thing to do even if you are prepared to work hard and stick with a program but there are a few things that will help. As with a program to lose weight, most of your time should be spent on working on the big muscles, and this could be as much as 95% of your time.

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As little as 5% of your exercise program can focus on single joint exercises. However, these exercises are only add-on exercises to do after the multi-joint program.

A program to gain muscle weight should be undertaken 3-4 days/week for around 45-60 minutes per exercise session. They should not be longer than 60 minutes as your body can move into a catabolic state which will reduce muscle growth. You will want to stay in an anabolic state while still training hard and intensely.

A good option to gain muscle weight is to super-set the workout so that you can maximize the intensity. This may involve using upper and lower body exercises that don't compete, such as squats together with pull-ups done as a superset, or bench press together with deadlifts.

This upper/lower body method can be very effective when done with heavy weights and a high nice high intensity. How much you eat can be adjusted to keep you at the right body composition as you reach your goals.