How To Gain Weight And Increase Muscle Mass
Simply put, the best and most effective way to put on weight and build muscle mass is to eat more calories and
lift heavy. Unfortunately, most individuals know this and are still not getting the results they want.
This article will talk about a few simple things your can do inside and outside the gym to gain weight and
muscle better than you ever have before.
Follow these tips and you will be packing on the pounds in no time!
First, it should be noted that any time your body starts gaining weight it is inevitable that you will gain
muscle and fat. Yes, it is nearly impossible to gain lean muscle without as least a bit of fat.
Luckily, fitness professionals and bodybuilders have been perfecting this technique for years and there are
effective ways to gain muscle with minimal fat. As you may know, to build muscle your body requires a caloric
surplus. This means that if your body needs 2500 calories a day, but you eat 3000, you just created a surplus of
Where most people go wrong when they try to gain weight and muscle mass is
in their calorie calculation. Knowing how many calories you consume each day, how many calories you burn each day,
and how many more calories you need to create a surplus is the most important thing when it comes to gaining
In order to do this, I would recommend calculating your caloric maintenance, daily activity level and then
adding 500 calories on top of that. This number will equal the number of calories your body needs to function
throughout the day and gain weight. To be successful in this regard, and be sure you are consuming enough calories
to gain weight, it is imperative that you keep track. If you need something fast and easy, consider a calorie
As you may have noticed, I suggested a 500 calorie surplus each day. While this will result in a slower weight
gain, it will ensure that you are gaining as little fat as possible. In some cases, bodybuilders even go as far as
creating a 250 calories surplus to really make sure they are only building lean muscle. Experiment with different
calorie intakes and find what works for you and what gets you the best results.
Now that you know what to do outside of the gym, you need to perfect your training inside of the gym. To build
muscle you need to progressively overload your
body. This means that every session needs to be harder than the last and this needs to continue for months or
Continually forcing your body to work harder than before will build stronger, bigger muscle. To do this, make
sure you are performing heavy compound lifts like the squat, bench press, and deadlift. Always keep your intensity
up during sessions by either decreasing rest time or increasing reps and sets.
Following these few simple principles outside and inside the gym will guarantee that you are building quality
lean muscle mass and weight!