Fastest Way To Gain Weight When Bodybuilding - 4 Important Elements

The fastest way to gain weight is not by cardiovascular exercise or over the counter drugs. The way to get heavier by means of weight gain is through weight lifting. When I mention weight gain, I am referring to muscle weight.

Along the way you will gain a few pounds of fat but, most of your weight will be through muscle gains. And, the little fat you do get through your transformation can be burned off through a series of high intensity interval training and lowering your calorie intake.

4 Elements to the Fastest Way To Gain Weight...

1. Lift Heavy and Hard
2. Sleep and Rest
3. Eat Before And After Your Workouts
4. Portion Control of Proteins and Carbohydrates

Lift Heavy And Hard

This will be your fastest way to gain weight in the gym. Make sure you hit the big muscle groups...

• Chest: Flat bench press
• Back: Pull ups, Bent over rows
• Legs: Dead lift, squats, lunges
• Shoulders: Military press

These basic muscle groups combined with the corresponding exercises will have an effect on your weight gains. The weight used on these exercises should be heavy. You should be able to perform 6 reps before complete failure. If you are pushing around 10 to 12 reps, put more weight on the bar. Do around 4 sets, with 60 to 90 seconds rest between each set.

Try to increase the weight every week. If you wish to combine a large muscle group with a small muscle group, that is fine. Make sure you do one large muscle group per exercise routine.

Sleep And Rest Is Important

Your muscles grow when you sleep. If you have a hard time sleeping then you will have a hard time gaining muscle weight. Getting at least 8 hours of sleep every night is crucial in the fastest way to gain weight. You will see an improvement in your muscle gains once you start getting the right amount of sleep.

Eat Before And After Your Workouts

Eating before and after you exercise will play a big role in muscle growth. When you eat a well balanced meal right before you workout, you will have plenty of energy to perform your exercises.

Eat a high portion of complex carbohydrates and protein about 90 minutes before your workout. About 30 minutes before your workout, eat some simple carbohydrates like a banana or some kind of fruit to give you some quick energy to get started. The complex carbohydrates will give you a steady amount of energy throughout your workout, and protein will help your muscles which are being broken down during the workout.

After the workout, consume quick absorbing protein like whey protein with a simple carbohydrate. The sugar from the simple carbohydrate will help shuttle the whey protein to the muscles for a quick start to the recovery process. Also, eat some more protein from a food source and complex carbohydrates about 90 minutes after the workout to help aid further in the recovery. Then continue on your normal diet throughout the day.

Portion Control Of Proteins And Carbohydrates

Consuming the correct amount of proteins and carbohydrates is the last element for the fastest way to gain weight. To gain muscle mass, you need to eat 1 and 1/2 gram of protein to every pound of body weight you have. You also need to consume 2 grams of carbohydrates to every pound of body weight. In doing this, you need to evenly spread out your meals. The best way to do this is eat every 2 to 3 hours.

The only time the portion control will not be even is right before and after your workout. You should consume double the amount to fuel the workout and for the recovery. It takes 2500 calories to add one pound of muscle to the body.

Implementing these elements from the fastest way to gain weight into your workout routine will help you reach your bodybuilding goals.

Another element that that can interfere with your muscle growth is over exercising. Here is the URL to an article I wrote dealing with this topic http://www.rippedbodybuilding.com/over-exercising-what-happens-when-you-exercise-too-much/

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