What Are The 2 Exercises?

Well, these two exercises are so intense and use up so many of your muscles all over your body that your entire body has no choice but to grow.  These exercises are also so brutal, that when you leave the gym you will be in agony…A GOOD type of agony because you know that you are going to be rebuilding those muscles back bigger than before…

Ok Just Spit It Out!

The firs t exercise is Deadlifts…

Now you may have heard of this but if you’ve never tried it before, you don’t know what you’re missing.  I lifted weights for years before trying this and as soon as I started, my body started growing big time!  These help to build up a thick back.  It basically involves you lifting a barbell off of the floor, gripping it with your hands and driving the weight up with your heels.

The second exercise is Squats…

Squats not only workout the legs, but they release a ton of human growth hormone which affects muscle development throughout the body.  You start with the barbell behind your head on your traps, then you back down as if you were about to sit, then once you’re at parallel, you come back up.  It is one of the most PAINFUL exercises and the most rewarding.

So if you were looking for a bodybuilding exercise, you would be able to develop a huge body just with these two.  Now if you want a program which lays everything out for you, be sure to check out this site: click here to continue…

The Key to Fighting Your Genetics

The key to how to gain weight and muscle even if you have bad genetics is to fight for it like a WARHORSE.  You’ve got to be even hungrier than your genetically gifted friends, you’ve got to want it so bad that you’re willing to do just about anything.  Then once you’ve got that mindset down, this is what you do:

Eat Like You’ve Never Eaten Before!

If you’re a hardgainer and having problems putting on weight, chances are you gotta stretch out your stomach and get used to eating a lot more than you’re eating now.  I don’t care if you end up puking stuffing food down your throat.  You need to be getting in 3000-4000 calories a day, more or less depending on your metabolism.

I don’t care how you do it, get it done.  Drink weight gain shakes in the morning and at night.  If you can’t buy them, blend together a cup or 2 of oatmeal, 2 tablespoons of all natural peanut butter, and 2 scoops of protein powder.  Drink that twice a day in addition to your regular meals.

Diet will be your biggest hurdle, which is why you gotta attack it full on no matter what!

Now if you want to learn how to gain weight and muscle, it’s not enough to just eat like a madman, you have to have a proper workout regimen in place to make use of all that fuel.  One of the best ones out there is Vince’s DelMonte’s No Nonsense Muscle Building.  This will show you how even a hardgainer can put on 10 pounds of muscle in 2 weeks! : click here to continue…

Eat The Right Foods

If you want to know how to gain weight the healthy way, start off by cutting out all processed junk food from your diet.  Eliminate all simple carbs and sugars as well.  What you want to do is eat complex carbs, protein and unsaturated fats in 4-6 meals spaced out throughout the day.

Here are some safe foods to choose from:

Protein: Chicken, Turkey, Fish, Shrimp & all other seafood, lean beef, beans(incomplete protein), protein powder, skim milk, partial skim cheese strings, cottage cheese, egg whites, soy(not the best form of protein), meat substitutes(veggie dogs, veggie burgers etc, again not the best but will suffice in a pinch).

Carbs: Oatmeal(no instant oats filled with sugar!), Steel Cut Oats, fibre 1, whole wheat bread, whole wheat pasta, yams, red potatoes, sweet potatoes, beans, veggies, fruits, brown rice.

Fats: Almonds, peanuts, walnuts, peacans, cashews, pistachios, any other type of nut, flax seed oil, all natural peanut butter.

Stick to these basics and don’t deviate to any of the following:

Do NOT eat: fast food, processed foods, white bread, pasta, misc cereals, pop, chips, cake, chocolate, pizza, tacos, tv dinners(even the ones that say they are for losing weight, they are ALL UNHEALTHY shams!).

So if you want to know how to gain weight the healthy way, that’s it right there, all laid out for you.  Now the only thing left is to get a good workout routine and apply yourself to see some great gains.  For a powerful system, that’ll really help you pack on the pounds, check out this link.

1.    Don’t Ever Get Hungry

If you’re looking for fast ways to gain weight, one way is to ensure that you never go hungry.  That means eat every 2.5-3 hours and take snacks with you wherever you go.  As far as snacks go, take fruits like apples, bananas, oranges, cheese strings and nuts.  Make sure you are always eating and drinking and you will ensure that your body is getting the nourishment it needs to grow.

2.    Lift Heavy!

This is one of the biggest mistakes I see people making in the gym, they just don’t lift heavy enough!  You need to find a weight which you can do just about 8 reps with until you reach failure and stick with that weight.

3.    Go Up In Weight Or Reps Each Session

When you’re lifting, make a concentrated effort to push out one more rep than usual or if you find you’re up at the 10-12 rep range with a certain weight, try upping the weight by 5 pounds on each dumbbell.   As long as you’re progressively getting stronger, you will end up breaking down more muscle and thus see more and more muscle mass grow.

Ultimately if you’re looking for fast ways to gain weight, one of the fastest is to get on a proven weight gaining program and stay 100% committed to it.  It’s not enough to just join a solid program and be confident in that, you have to execute it at 100% effort.  If you have what it takes to do that, try this one out…it will allow you to gain 10 pounds of muscle in 2 weeks time: click here for more info.

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…

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.    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…

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.