Yahoo Answers - How to Gain Weight and Build Muscle

Yahoo Answers – How to Gain Weight and Build Muscle

Here's some advice on how to build muscle and gain weight if you're on the skinny side –

Yahoo Answers

After a few comments that it would be better if I just posted the answer here on the blog, I've decided to do just that! So, here it is.

You need to concentrate on 3 things for building muscle:

1. Train right
2. Eat right
3. Recover right

For training, you want to lift heavy weights for 2-5 sets (more sets for more experienced lifters) of 6-10 reps on compound exercises only (exercises that use multiple muscles like squats, deadlifts, bench press, pull ups, overhead press). Train 3 times per week. Full body workouts.

For nutrition, make sure you eat at least 6 meals per day. Get 20-40 grams of protein per meal. At 160 pounds, you want at least 160 grams of protein a day. Good protein sources are eggs, milk, beef, fish, poultry, and pork. Eat plenty of raw fruit and vegetables, too. Drink lots of water.

Before your weight training workouts, mix up a protein shake. Make it a double serving. Mix whole milk and a good protein powder and drink roughly 1/3 of it about 30 minutes prior to working out. During your workout, drink another 1/3. Afterwards, finish it off.

Get at least 8 hours of sleep and rest as much as possible. Walk when you can run, sit when you can stand, lie down when you can sit. The idea is to expend as little energy as possible throughout the day.

The best system I've seen for building muscle is the Stair Step Training System (SSTS). It's a 16-week course that shows you how to build muscle, shred body fat, and get bigger, stronger, and faster all over a 4 month period.

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Look, I know how hard it is to build muscle. Trust me when I tell you it took me 20+ years to figure it out. But once I did--BAM!--muscle appeared almost overnight. Give me your email address and I'll send you the keys.


Bill Davis
 

Bill Davis has been an avid weight trainer since the age of 12. He started out as a skinny teenager and finally made his training breakthrough in his late 20s when he discovered how to pack on lean muscle in short order.

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