Write Up Your Weight Gain Plan
When it comes to gaining weight fast for guys there are a few things you have to remember, first you should write down why you want to build muscle in the first place, is it because you want to attract the opposite sex or to get laid? or is it something much deeper than that such as gaining the confidence and showing the world you can achieve anything or that you feel worthy of achieving your goal and gaining the respect of your peers. This is the first step to achieving your goal of a muscular physique as it is a powerful reminder of why you're doing it in the first place.
The other thing you have to remember is to list down what you must do to achieve this goal, this may include how much muscle you would like to gain, a deadline to reinforce the urgency to get it done, what foods you should consume to gain weight, which exercises to use, what supplements you might take if you're thinking of taking supplements and the times you'll go to bed and wake up. By writing up this weight gain plan you will take accountability on behalf of yourself and this will motivate you to build a muscular physique.
Focus On Compound Resistance Exercises
Choosing the right exercises is crucial to maximizing your muscle building potential. The way to maximize your muscle building potential is to focus on compound resistance exercises. Compound exercises are more effective than isolation exercises since they recruit multiple muscle groups thereby stimulating a greater release of muscle building hormones such as IGF-1 (Insulin Like Growth Factor-1), HGH (Human Growth Hormone) and Testosterone. Compound resistance exercises you should incorporate into your workouts include chin ups, dips, pull ups, push ups, pistol squats, deadlifts, bench press and barbell squats.
Focus On Consuming Smaller, More Frequent Meals
The real secret to consuming large amounts of food needed to gain weight and build muscle is to spread your meals throughout the day with smaller meals as opposed to three square meals per day. This will ensure that you'll get a steady release of nutrients to your muscles as well as making it a lot more tolerable and comfortable to consume all that food. Foods you should consume include whole grain bread, pasta, rolled oats, brown rice, lean meats such as chicken breast, ground beef, turkey and salmon, dairy such as cheese, full-cream milk, yoghurt and cottage cheese as well as high calorie fruits and vegetables.
Use Supplements Wisely
If you're wondering if you should take supplements to aid your muscle building, you should take note of your training history. For those who've been training for under six months your diet should only include whole foods, if however you're training longer than six months then you may consider using supplements to aid your progress.
Supplements you should focus on include whey protein, creatine monohydrate and multivitamins. These supplements are your bare basics and should cover just about all your requirements for any serious strength trainer. Just a reminder, make sure you stick to at least 90% of your diet to benefit from the use of supplements, remember supplements are there to supplement your diet, not to replace it.
Go to Bed Early
Rest is crucial to building muscle since it's when you're outside the gym where the majority of muscle building takes place. You may have the best workout or the best stack of supplements or the best diet but unless you have enough rest you'll never be able to unlock your full muscle building potential. The best time to go to bed to take advantage of this muscle building opportunity is before 10pm since between the hours of 11pm and 1am muscle building hormones are released.
article source: http://www.streetarticles.com/build-muscle/how-to-gain-weight-fast-for-skinny-guys