1.    Don’t Track Your Calories

If gaining weight fast is not for you, then make sure you NEVER count your calories.  Calorie counting will only help you track your results and adjust accordingly and we don’t need that now do we?

2.    Eat Whatever

Don’t want to gain fast?  Just make sure you eat whatever food you find lying around, as long as you stuff your face and your belly, that should be enough to grow, don’t even bother with eating clean foods, just whatever is readily available.

3.    Weight Train When You “Have Time”

Hey, in today’s busy world, you may not always have the time to weight train, but since we don’t care about getting swole all that fast, then who cares!  Just go to the gym whenever, you don’t need a plan for this thing, just train when you feel like it and if you don’t have the time, no skin off YOUR back.

4.    Don’t Push Yourself Too Hard

We don’t want to be in constant pain after our workouts, especially since that means we’ll just be primed to grow, so instead, go light on the weights and take it easy.
Follow these steps and not only will you NOT be gaining weight fast, but you will end up a skinny-fat failed mess!

But in all seriousness, if you really want to get big, you need a good system to follow and the commitment to see it through.  If you feel like you’re in the right mindset and ready to put yourself through hell, I’d highly recommend Vince’s No-Nonsense program.  I’ve used it to add 31 solid pounds to my own frame in 96 days.  Click here to read more about it.

1.    You Need To Develop Healthy Eating Habits

If you’re looking to gain muscle fast, you need to be focused on not only eating a lot of food, but eating a lot of healthy food.  Now when you get started with this it can be hard to stick to the diet, but the key is to stick with it long enough that it becomes habit because when that happens, it becomes 10x easier to maintain.

Relying on willpower is not a good way to go about this, you can break too easily under willpower.  However if something is ingrained so deep into you that you do it without thinking, that’s habit and it usually takes between 3 days to 3 weeks to set one up.

2.    Improve Your Strength With Each Weight Training Session

The other key to gain muscle fast I found was to always focus INTENTLY on going up in either reps or weight for all of my exercises.  As long as I focused on this and my diet was in check, I grew consistently, without fail.  If you’re in the gym doing a deadlift of say 250 pounds, and the last time you did that for 7 reps on the first try, the next time around go for 8.  Even if you’re straining to get that 7th out, take up to 5 seconds to catch your breath and go for that 8th one NO MATTER WHAT!  You need to see there being no other choice but to go up in weight.

If you can take this kind of mentality with you to the gym and back it up with diet, you will be unstoppable.  The only other thing is to have a system laid out for all of this, the one I’d suggest is Vince’s No-Nonsense Muscle Building program as when I was using his system I went up 30 odd pounds in 3 months time.  It’s pretty hardcore though, but if you want to gain muscle fast, click here to check it out.

1.    Complex Carbs

When it comes to foods that build muscle, we’re talking about getting in a good mix of carbs, protein and fat, but we can’t just get any kind of carb, we need to get complex carbs.  Complex carbs take longer to digest and don’t’ spike your blood sugar levels like simple carbs do.  Just so you have an idea of what some simple and complex carbs are, have a look at this list:

Simple carbs: white bread, pasta, processed foods, sugar, junk food, chocolates

Complex carbs: oatmeal, brown rice, brown bread, yams, beans veggies

Stay away from the simple carbs, you can indulge in them about once a week though.

2.    Protein

Then of course there is protein which is what actually builds the muscle.  When it comes to protein, here is where you should be getting it from:

Chicken, turkey, lean beef, fish, shrimp, egg whites, cottage cheese, skim milk, protein powder

3.    Fats

Then of course there are your fats, these are mostly just going to comprise of nuts:

Almonds, cashews, peacans, peanuts, walnuts (and any other nut you can think of), all natural peanut butter and flax oil

Combine all these healthy foods in this ratio: 45% carbs, 35% protein, 20% fat, and you’ll be good to go.

There are other foods that build muscle but these are pretty much your staples, the only other thing you need is a system to put to work so you can build as much mass in the limited time that you have available.  If you’re looking for an edge, check out this system which will show you how to add 10 pounds of muscle in 2 weeks: click here for more info

1.    Bench Press

This is the most popular workout to build muscle with.  It’s mainly going to work out pectorals(chest muscles) and your triceps(below your biceps).  This is one of the staples in any bodybuilders regimin.

2.    Military Press

This is one of the best exercises to workout the shoulders, although some may argue shoulder shrugs trump this.

3.    Squats

Ok, now we’re getting into the real serious compound movements.  This exercise not only works your legs, but your whole body gets involved in this.  If you go heavy with squats you will find you’re extremely out of breath after a set of this opposed to a set of any other exercise, these really are KILLER.

4.    Deadlifts

Another killer compound movement, deadlifts will pack on mass to your back like no other exercise will.  Overhand pull-ups may give you a broader “wing”, but deadlifts really fill out your back and make it look thick.

So if you want to workout to build muscle, make sure you’re trying those exercises, especially the last two, nothing will leave you more sore than deadlifts and squats…you cannot call yourself a body builder unless you do them.  Now if you need a program to lay all this out for you and help you to pack on mad amounts of mass in a short time, I’d suggest you check out the No-Nonsense Muscle Building system, it’s pretty brutal but it works: click here for more info.

10.  Eat 4-6 Meals A Day

When it comes to muscle building nutrition, one of the most important things is that you constantly have nourishment coming into your system, this ensures that your body never has to break down itself to repair your muscle tissues.  Never go longer than 3-4 hours without eating.

11.  Eat A Small Pre-Workout Meal

Before you hit the gym, you need to make sure you have enough energy to get you through the intense workout.  While supplementing with BCAA’s will help some, you’re also going to want to take a small meal about 20-30 minutes beforehand.  You can try eating a banana or an apple, keep the calories low (200 or less).

12.  Take In Simple Carbs Post Workout!

Yup, you read that right, you need sugar post workout!  You need about 40-50g of carbs post workout to replenish your depleted muscle glycogen along with some protein to aid in muscle recovery.  One popular combo is dextrose mixed into a protein shake.  45 minutes to 1 hour following the post workout shake, have a large carbohydrate filled meal.

13.  Slow Your Carb Intake Down Near The End Of The Day

Near the end of the day you don’t want your belly to be full of carbs since if you go to sleep with a belly full of carbs, they’re likely to be turned into fat.  So in your last meal, keep the carbs a bit lower and the fat a bit higher.  One great bedtime snack is some cottage cheese mixed with all natural peanut butter.

Well, there are plenty of other points I can add to this muscle building nutrition guide but I’ll cut it off right there.  Again if you want to continue this with a quality weight training regimen, I’ve had a lot of success with Vince’s No Nonsense Muscle building guide.  With it and these techniques I’ve shared with you today, I’ve been able to add 31 solid pounds of muscle to my frame in a matter of 96 days.  So if you want to take this muscle building nutrition guide to the next level be sure to check it out: click here to continue…

6.  Get Yourself A Quality Protein Supplement

When it comes to muscle building nutrition, a protein supplement is pretty much an essential component to any diet.  As far as whether you should pick up a whey protein isolate or whey protein concentrate concoction.  The isolate usually costs more, is of higher purity and digests faster, but I’d say go for a blend.

7.  Supplement With BCAA’s

This is your Branched Chain Amino Acids, leucine, isoleucine and valine.  Amino acids are the building blocks of protein and supplementation is necessary since your body doesn’t build these on it’s own.  What these will do is help to repair your muscle tissues and provide you with energy during your weight training sessions.

8.  Take Creatine

This has pretty much become a staple of every bodybuilder’s regimen.  It helps you recover faster from your weight training, reduce your muscle soreness and it also helps you to add more mass.  Your muscles take on a lot more water while on creatine and you get the creatine pump going, which allows you to pump out those extra muscle building reps.

9.  Take A Multiviatmin

If you are lacking in any form of vitamin, It can have a negative effect on your muscle building efforts.  By supplementing with a quality multivitamin, you eliminate this possibility and ensure your body always has the building blocks it needs.

Now believe it or not, we are still not done with this muscle building nutrition guide, there are still a few more critical components to this puzzle if you want to maximize your gains, we’ll get into that in the next article!  In the meantime, if you haven’t already, be sure to check out this program which will really help in your muscle building efforts: click here for more info.

1.    Get Enough Protein

When it comes to muscle building nutrition, priority #1 is to get at least 1.5x your bodyweight in grams of protein each day.  This will wind up being 35% of your diet.

2.    Take In Plenty of Complex Carbs

In addition to the protein, you’re also going to want to get lots of complex carbs for energy.  Complex carbs such as oatmeal, brown rice, brown bread, yams, veggies, fruits and cottage cheese are all good candidates.  Stay away from all simple carbs like white bread, pasta, processed and fast foods!  This will be another 45% of your diet.

3.    Get Your Fatty Acids

Fat is not the enemy!  You need to make sure you get in enough unsaturated fats which you’ll find in nuts, flax seed oil and omega-3 supplements.  This will make up the last 20% of your diet.

4.    Drink A Gallon Of Water A Day

You need to be drinking a ton of water to keep your system operating at peak efficiency.  It’s key for your overall health as well as muscle growth.

5.     Get Your Daily Fiber

Another key to muscle building nutrition is to make sure you’re getting your daily fiber.  Eat foods high in fiber, supplement with Metamucil if you have to or psyllium husk.  Go for 30g a day.

Muscle building nutrition is so key that we’re not even done yet with these 5 tips, stay tuned for part 2 which I’ll be releasing in a few days which will go over other key elements to nutrition.  In the mean time, if you’re serious about bodybuilding and looking for a program to follow that will ensure you fast results, be sure to check this out: Click this link for more info.

1.    Schedule Cheat Days

If you want to gain muscle weight, you’re going to have to deal with a lot of daily temptations, especially if you live with anyone else who may not be on such a strict diet.  But the thing is, these cheat days are necessary for your psychological well being.  Sure, you can go long stretches without cheating, I’ve gone over a month myself and I’m sure there are others who’ve gone much longer, but it is not a viable long term solution.  So work in those cheat days once a week and enjoy them.

2.     Plan Your Meals Out

It’s important that you have all your meals planned out in advance so there are never any surprises.  Cook your food a week in advance so that you have everything ready, at the go, it will make you much less likely to cheat on your diet or miss a meal due to a hectic schedule.

3.     Increase Calories Gradually

When working to gain muscle weight, make sure you increase your calories gradually to minimize the amount of fat you put on.  If you suddenly jump from a cutting cycle of 1,800 calories a day to a bulking cycle of 3,500 calories a day, you’re going to pack on a lot of unnecessary fat.  Scale up your bulking gradually by 300-500 calories every week.

If you want to gain muscle weight there are a lot of other tricks you need to be aware of and of course, you need an overall diet and routine which is proven to work.  One of the most killer routines I’ve run has helped me add an extra 31 pounds of muscle to my frame, you can check it out for yourself here: click here to continue…

1.    Spice Up Your Foods

If you want to gain lean muscle, you’re going to have to get used to eating tons of healthy food all the time and little to no junk food.  Considering this, you’re going to want to make your healthy food as enjoyable as possible.  One way to do this is by picking up a lot of different spices to sprinkle onto your chicken, yams, rice or beans.  I like to use Mrs. Dash.  You can also try using Tabasco sauce to make things more interesting.

2.     Stay Away From Alcohol

Stay away from it like the plague!  Nothing KILLS your gains as much as alcohol.  When you drink, not only do you take in useless carbs, but your liver has to spend all it’s time detoxifying your body of this toxin rather than functioning as it’s supposed to under normal conditions.  Don’t poison your body if you’re looking to build yourself up.

3.     Bulk Slowly

If you want to gain lean muscle and lean muscle only, make sure you do a slow and clean bulk to minimize any fat gain.  Fat gain is pretty much inevitable with a caloric surplus, but you can limit it by going up in calories by eating only 500 calories above maintenance.   Thereafter, if progress stalls, only up calories by 250 each successive week.

There are a few cases though where you can make huge lean muscle gains in a short period of time.  To find out how you can gain a solid 10 pounds of lean muscle in a matter of 2 weeks click on this link.

1.     Be Consistent

If you want to gain muscle mass fast, you need to be 100% consistent with your diet and regimen.  If you can stick to it without fail, you can see a major change in as little as 1-2 months time, provided of course you’re following a good system.

2.    Train Intensely!

You need to make sure that every gym session is going to leave you totally drained and spent, you must leave the gym feeling proud of the workout and how hard you went at it, every single time.  There is no room for so-so workouts.  For that 1 hour that you’re in the gym, it’s got to be the most grueling pain filled hour you’ve ever experienced!  This is what it takes to see the major results.

3.    Eat Like Crazy

There are some boundaries though, you don’t want to put on a bunch of fat.  But at the same time you do want to make sure that all that muscle that’s been broken down gets the proper nourishment to repair itself.  Make sure you’re eating well over maintenance calories.

With these three tips in mind, you will be primed to gain muscle mass fast.  If you want a more solid plan though to follow, there is one which can help you put on 10 pounds of muscle in a matter of 2 weeks time.  It’ll kick your butt, but follow it 100% and you’ll see the results: click here to continue…