how to gain muscle

If I could summarize how to gain muscle in 3 easy steps, they would be:

train correctly

eat properly

rest properly

Most men who have trouble gaining muscle are missing one or more of the above elements. Instead, they mistakenly believe that the answer to the quest to build muscle lies in expensive and ineffective supplements and/or exercising for hours every day.

You can’t force muscle growth. You are either in an anabolic (growing) state or you are not.

Skinny guys or those struggling to gain weight need to train well before anything else. These guys should consider weight training down to a science when they’re struggling to add mass.

Common training mistakes for weight gainers and skinny guys are:

train every day without a rest day between workouts

overtraining (anything over 45 minutes will hinder your progress)

using the wrong exercises (you need the right exercises in the right amounts when you’re struggling to gain weight)

You grow when you rest. Gym workouts do nothing but break down muscle tissue. Real growth happens when you leave the gym. This is where your nutrition becomes vital.

Common eating mistakes for weight gainers and skinny guys are:

eat like an “easy gainer” (weight gainers need a different ratio of carbohydrates, protein, and fat than an easy gainer)

Eating too often (people with weight gain difficulties should NOT eat 6 times a day like everyone tells them to do)

use supplements instead of food (you don’t need to use expensive supplements to stay strong…even when you’re a big weight gainer. You just need to feed your body according to its needs)

not having a post-workout drink (to gain muscle, you MUST have a recovery drink within 20 minutes of your workout. The cheapest and most effective way is to drink a large glass of chocolate milk!)

Most of the big bodybuilders and easy weight gainers suggest eating 6 times a day when they want to gain muscle. This is very effective if you gain muscle easily. But if you’re skinny and struggling to gain weight, eating this frequently raises your metabolism too quickly. The result is less muscle growth.

A little trick you can use to gain mass is to reduce the frequency of your meals from 6 to 5. Keep the same amount of food but cut back on one meal. This gives you a little more calories in each session. It keeps your muscles fueled by your slightly slower metabolic rate. The result is an easier time growing like a weed.

So there you have it… train right, eat right and rest. Those are the 3 components of my growth formula.