3 Essential Rules Required For Gaining Mass

There are 3 main rules which you will want to strictly follow if you want to know how to gain weight. Every aspect is equally important. If you don’t pay enough attention to one aspect of the growth principles then your muscle gain ability will suffer greatly. The three things you want to focus on include:

1) weight lifting
2) muscle building nutrition
3) last but not least is rest

Proper nutrition is required if you want to build muscle. The saying that you need to eat big to get big is very true. The basic principle is that you need food energy and excess calories (energy) in order for your body to repair and grow.

The body needs ample rest between workouts for muscle tissue to recover and rebuild.

A consistent and effective weight lifting program is also required if you want to gain weight. While there are a number of variables which go into an effective workout routine, you don’t need to over complicate things.

The most common question skinny guys and gals ask when starting a weight training program to gain mass, is how many days per week should you train? The truth is that training for strength and size requires a eight lifting routine designed for this specific purpose. You are not required to spend countless hours in the gym performing multiple sets and reps just to get results.

You fact is that you actually grow muscle during the phase when your body recovers, not when you are lifting weights. Short intense workouts are more important then training frequency. Over training can in fact have a negative effect on your muscle building capacity, because your body doesn’t have sufficient time to repair and build new muscle tissue. It’s not neccesary to train any longer then 30 to 45 minutes for every workout session, just as long as you are lifting with maximum intensity and get at least 48 hours between sessions. Adopting a 3 day split routine fits in well with these guidelines and will maximize muscle growth in the shortest amount of time.

You want to focus on only a handful of basic compound exercises such as squats, deadlifts, bench press, dips, and chin ups, and do two sets for every exercise.

Here is a sample 3-day split workout routine suitable for hard gainers wanting to pack on the pounds.

Take two to three days’ rest between workout sessions to allow for sufficient recovery time (see above for why you need rest to build muscle).

Monday - Day 1 Workout Routine

1) chest presses
2) flyes
3) dips
4) shoulder presses

Wednesday - Day 2 Workout Routine

1) squats
2) leg extensions
3) leg curls
4) crunches

Friday - Day 3 Workout Routine

1) shrugs
2) lat pulldowns
3) rows
4) bicep curls