If you want to know how to gain weight fast, then you you will like the secrets that I will reveal in this post about how to gain lean muscle and not gain fat.

Anyone can just start eating and eat more calories than they burn everyday and just simply gain weight. That’s not complicated at all, just head up to the local fast food hamburger joint and eat there everyday, you will gain all the weight that you want.

…But it’s not just about gaining weight is it? It’s about what type of weight that you gain, being healthy, and body composition.

How To Gain Weight Fast – How To Build Lean Muscle

So, I already let you in on one secret about gaining weight a second ago. You have to consistently consume more calories than you burn to gain.

Now I want to tell you how to gain lean muscle and not fat. I am not going to cover diet tips in this article so much as I am going to go over how to use exercise to develop lean muscle, tone, and shape your body.

You will have to either hit the gym or do some type of fitness cross-training to develop lean muscle. There is a saying that if you don’t use it you lose it. So, if you want to develop lean muscle it won’t come from just eating a lot of protein, you have to develop it with targeted workouts.

You don’t have to be confined to a gym, but it would help to get in a least one of your workouts per week using some form of weights.

The most important lifts that you can do are: bench press, chin ups (or lat pulls), squats, and deadlifts. These lift workout the complete body. You should do 5 sets of each. The first set should go to 15 and is a warm up set. The next four sets should go to failure and you should have failure at 12. Adjust your weight accordingly.

Lifting to failure means that you couldn’t do one more lift without breaking form or you wouldn’t be able to do one more at all because of exhaustion. That is how you develop muscle fast, you take it to exhaustion and then ask it to go a bit more. You rest time on days when you are doing sets to failure should be less than 90 seconds.

Another workout that you will like is circuit training. This is where you would take that same workout above, and you wouldn’t go quite to failure, but close. Then you would superset (do sets back to back to back) two of the exercises.

For instance: You would do a set of bench and then immediately do a set of squats, then immediately do a set of bench again and back to squats. I much prefer this method of supersetting and circuits to the traditional circuit training where you do 10 different exercises and then come back to the beginning because it gives the muscle to much time to rest.

Next I want to introduce you to cross-training for fitness and to build lean muscle. In my type of cross-training you would do a series of exercises that would included running, biking, or swimming, mixed with calisthenics and weight lifts (or body weight).

For example: You might run a 400m dash at 80% effort, then do 20 push ups, then do 20 sit ups, then start over. You would do this as many times as you can in 20 minutes. You may have to start off only going for 10 minutes or 15 minutes and work up to 20. This is a tough workout and because it is of such high intensity it will really cause the muscles to grow and develop do be able to handle the shock.

How To Kill Your Workout and Belittle Your Muscle Gains

I know this post wasn’t about diet, but I want to address one thing. You can workout and exercises all you want, if you don’t eat enough protein to support muscle gain and growth you will not have any and you will have a lot of injuries along the way.

You need protein to repair muscle. Every time that you workout you break down your muscle (micro-tears) and it needs to heal. It cannot if you don’t eat enough protein to support this. So, in order to make adjustments it will take protein from your existing muscle. Not good.

Summary

If you want to gain weight you should not only focus on weight gain, but muscle gain. In order to gain muscle you have to eat enough protein, at least 40% of your diet, to support muscle growth and develop. You should focus major lifts like bench, squats, chin ups, and deadlifts. You should take your muscle to exhaustion as much as possible and you should do a variety of workouts including weights, cross training, and circuits to keep your body guessing, keep it fun, and to make the body develop.

Your workouts need to be less than 30 minutes tops as you are not trying to hang around burning more calories because you are trying to gain. If you stay focused this should not be a problem. You in fact working every muscle in the body and will develop nicely. If you want to throw in a couple of arm curls super setted with arm extensions, and some leg extensions super setting with leg curls, or some shoulder press super setted with pull overs then be my guess. But you will be fine if you follow the right kind of weight gaining diet.

Thanks for reading how to gain weight fast post.

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