Frustrated with being skinny? This guide will help you gain weight and build lean muscle mass fast.
1. Eat Enough Calories
The most important principal of gaining weight is to make sure you are consuming a surplus of high quality calories to fuel muscle growth and strength. Simply put, you need to consume more calories than you burn. Use the calorie calculator below to determine the exact amount of calories you should be eating on a daily basis to gain weight.
2. High Quality Protein
Consuming a sufficient amount of protein is absolutely necessary to build muscle. My rule of thumb is to consume 2-3g of protein per kg of bodyweight to make sure my muscles are recovering and growing from heavy training. High quality protein sources include chicken, fish, eggs, milk, lentils, nuts and beans. I recommend getting using a high quality weight gainer to give your body a complete array of muscle building amino acids and protein. Mass gainers contain high quality muscle building nutrients which are absorbed and utilized by your muscles a lot faster and more effectively than whole foods especially after a hard workout.
Use my muscle mass building protein blend, Maximus, to add high quality calories to your diet. Each serving will help you add 377 nutrient rich calories to your diet which includes 21g of high quality whey protein and 64g of complex and simple carbs along with BCAAs, Glutamine and other vitamins and minerals to boost muscle mass gains and recovery.
A typical mass gaining eating plan
Meal 1: 5 egg whites, 2 whole eggs, 3 slices of whole wheat toast, 1 glass of fruit juice
Supplement : Serving of BLOW pre-workout 20 minutes before training
Supplement: Consume 1 serving of ELIXIR BCAAs during exercise
Supplement: 1 serving of Maximus Muscle Mass Blend post-workout immediately after training
Meal 2: 200g of white rice, 150g of chicken breast, veggies
Meal 3: 200g of grilled salmon, 1 baked potato, 1 cup of grated cheese, 1 handful of almonds
- Meal 4: 200g of yoghurt
2. Post-Workout Nutrition
This is probably the most important meal for people looking to build muscle mass. Heavy weight training breaks down muscle tissue. Consuming easily absorbed protein such as whey protein immediately after training helps rebuild your muscle fibers, resulting in growth, size and strength.
I suggest consuming at least 20-40g of whey protein immediately after a workout along with 30-50g of fast digesting carbs. Maximus is perfect for this as it contains both fast digesting whey protein along with fast digesting and slow digesting carbs.
3. Heavy Weight Training
Training correctly is crucial when transforming your physique. I've seen great results by combining sets of 4-6 reps for strength and 8-12 reps for growth. Combining both techniques will help you make continual gains. My number one rule is to always progressively overload your muscles which means making them work harder during each workout to force your muscles to adapt to new strenuous demands. If there is no increase in "demand" then there is no need for your body to adapt AKA grow.
Let’s say you bench pressed 60kg for 10 reps for 1 set. As time goes on, that 1 set of 60kg for 10 reps becomes easier and easier as your chest (pec) muscles have grown and your strength increases. Now that same 60kg is not incurring anymore growth because of how your muscles have adapted to the weight and the reps. To spark new growth, you need to overload the muscle by increasing the load (weight) and increasing the amount of overall volume (reps) you do in your workout.
Here's how I setup my sets and reps for compound lift such as bench press:
- 2 x 10-12 reps (light warm up)
- 3 x 6-8 reps (heavy working sets)
- 2 x 8-10 reps (medium/light load to finish)
A Typical 3 day Training Split - Allows for Sufficient Recovery Time
- Monday: Back, Biceps, Abs
- Tuesday: Chest, Shoulders, Triceps
- Wednesday: Legs
- Thursday: Rest
- Friday: Back, Biceps, Abs - train your weakest muscle group twice per week
- Saturday: Rest
- Sunday: :Legs
4. Rest to Grow
Most people make the mistake of thinking you only grow when you train. The truth is, you only grow when you rest and give enough time for your muscle fibers to grow and get stronger before you train them again. Sleep is also vital for recovery and growth - try aim for at least 7-8 hours of sleep per night.
More Mass Building Tips
Follow the rules above and you will pack on muscle mass in no time. Here are some extra tips to maximize your results:
- Focus on getting strong on compound exercises: squats, deadlifts, bench press and shoulder press
- Train legs to gain muscle mass and increase your testosterone
- Avoid doing too much cardio. A small amount of cardio each week is healthy for your heart and circulatory system
- Track your strength and ensure you are lifting more each week - even if it's a slight increase in the amount of weight you are lifting.