Skinny guys are always on the hunt to increase the size of their frame, as it’s the bane of their existence in today’s physical fitness age.

Skinny guys erroneously think that they are genetically doomed to be skinny.

While there is a certain amount of bulk that they can put on (usually based upon how thick your wrist and ankles are), the trick is to maximize your growth potential and strive for those goals.

Never be convinced that you’re a “hardgainer”, because then you’ll have the mindset that it will always be difficult for you to put on weight, muscle mass and gain strength.

Mental visualization is the key to too many things in life, and to succeed in bringing what’s in your mind’s eye to fruition requires having a positive mental attitude.

To that end, a skinny guy can put on a tremendous amount of weight by concentrating on weight-lifting specifics, creating a kick-ass diet, and have a clear vision of what you want your body to look like.

Weight-Lifting Specifics

For at least the first month of weight-training, as a skinny guy you must concentrate on executing mass building exercises with perfect form where you take each set to failure (e.g., you select a weight where after doing between 8 -12 reps—with proper form—you can no longer do one rep).

These mass building exercises consist of squats, stiff-leg deadlifts, military press, dips (and then weighted dips), chin-ups among others.

These are all compound exercises that enlist at least two muscle groups and will add lean muscle mass as you continue to execute them and add 5% to 10% more weight each successive weight-training session.

It’s important to rest at least two days between workouts (as the recovery period is the most important period of any bodybuilding routine).

Skinny Guy Diet

Skinny Guys who want to build muscle need to overhaul their diet considerably. You’re never eating enough, believe me, you never are.

Your body is at a comfortable level, a static homeostasis that is preventing you from getting bigger at your current activity and dietary level.

To gain the weight and muscle mass that you desire (so people can stop kicking sand in your face), you need to do two things as part of your training: eat at least 4000 calories a day and consume 1.5x your goal weight in protein each day (so if you were 145 lbs like I was, you want to weigh 175 lbs, like I wanted, then you need to eat 4000 high-quality calories a day and get down 263g of protein each and every day).

Too many skinny guys think that they eat all the time, and maybe they do – but they’re not eating smart and nutritionally right.

Part of the weight-gain diet to make sure you get enough protein, carbs and fat throughout the day (it’s recommended to eat a 40/40/20 split, 40% protein, 40% carbs and 20% “good” fat).

Also, you must eat more vegetables that you can imagine. Find what you like the best, and the best ways to prepare those vegetables and eat as much as you can.

Weight Gain Mind State

This can’t be emphasized enough—it will enable your to power through on those tough days that you don’t want to go to the gym, it will enable you to eat that hefty, nutrient-rich snack before bedtime, and it will enable you to perform two more reps before complete concentric muscular failure sets in and your spotter needs to grab the bar from you.

This is just a quick, concise overview of how skinny guys can build muscle, but if you want a more in-depth, detailed and clean discussion of these tips and more, then pick up Rusty Moore’s “Visual Impact Muscle Building” eBook… it’s jam-packed with so much actionable knowledge, you won’t know where to begin.

Luckily, Rusty spells it out step by step so it’s an easy process to follow and to quit being a skinny guy!

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When Creatine hit the bodybuilding scene about 15 years ago, it was considered a miracle supplement.

After following the instructions of “loading” up on creatine, you most likely saw some substantial gains but they slowed and/or tailored off.

Yet, if you fell off the creatine wagon, then your saw your muscle mass and strength drop.

Which promptly got you back to taking the supplement (note: you should not stay on a creatine cycle for too long, lest your body get used to working harder than normal to expel the salt).

Creatine naturally occurs within the body, which is why it works so well. When you get down to brass tacks, creatine does build muscle, yet it’s a semi-artificial build.

I say this because most of the mass that you gain is from water-weight. Creatine causes your muscles to retain water longer, so you can do a little more weight per lift and probably knock out an additional rep or two.

Creatine is able to do this, because it buffers the lactic acid building up in your muscle fibers when you’re working out (the lactic acid build up is what causes the burning sensation).

Since creatine increases your water retention levels as it’s working to increase your muscle size, what happens is that you’ll have more bloated look than a ripped look. It’s actually a little bit more difficult to get ripped while you are taking creatine.

How To Take Creatine

You have to load up on creatine before you start working out, so that when you do begin working out the supplement is active in your system.

And depending on your weight, you’ll have to take 5g of creatine 3 to 5 times a day for a week before your start your bodybuilding routine.

An Alternative To Creatine

The most effective alternative to creatine is whey protein powder or protein shake.

While this doesn’t provide the immediate visual boost that you’ll get from taking creatine, if you eat the right high calorie diet and design a proper bodybuilding program, then that’s all you really need to gain the weight, the mass and the strength you’re looking for.

If you do opt to take creatine, then the one thing to watch out for is to stay extremely well hydrated.

If you want the mass and strength that dynamic bodybuilding is supposed to give you, then pick up Rusty Moore’s powerful and elucidating eBook, “Visual Impact Muscle Building”.

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When you’re planning your diet to make sure that you can build muscle, you must recognize that 90% of people under-eat when it comes to eating to build muscle.

You have to consume a huge amount of calories EACH AND EVERY DAY to spur muscle growth; in excess of 4000 calories, if you want to do it right and sure that you’re hitting other nutritional goals and benchmarks.

If you don’t reach these goals, then no matter how much time you spend in the gym pumping, you will not gain weight or get any stronger.

The Long and Short About Fat

When you’re eating to gain weight that you’ll then convert to muscle, you can’t be afraid of putting on a certain amount of bodyfat. In fact you have to put on excess weight in order to gain the muscle mass that you want.

However, it’s much easier to cut back on the calories, lose the bodyfat and MAINTAIN the muscle mass that you’re striving for.

What you don’t want is empty calories, which are basically calories that have little to no nutritional value (can we say “soda” or “candy” or “ice cream”). Don’t fool yourself into thinking that these are quality calories, as all they’ll do is add the bad kind of fat to your system.

Also these empty calories usually come from fatty foods that are working against your progress goals.

Energy Balance

Energy Balance is the caloric-based formula that determines your calories-in versus your calories-out to estimate who much you need to eat in order to consistently gain the weight that you want.

To achieve the caloric intake that you need to build the kind of muscle mass that will turn heads, you’re probably going to have to drink a post-workout protein shake.

The best of these help with your recovery process, provide you with 25g to 45g of protein, and provide 600+ calories… all things that might be difficult to do during your “snack” meals (this based on a 6x day eating schedule).

Don’t just take my word about how many calories your going to need to build muscle, take a deep and thorough look at Rusty Moore’s exhaustive, but potent eBook on taking control of your workouts – “Visual Impact Muscle Building”.

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There’s a lot of debate about how many reps of a given exercises you should do to maximize your muscle-building ability. This is a tricky component in your bodybuilding journey because there’s so much conflicting information.

Suffice to say, your muscles will only get big through progressive overload. So there’s no such thing as doing low reps for mass and high reps for definition… your body will perform according to its genetics regarding how its shows off the growing muscle, and how much bodyfat you’re carrying.

Till Failure

When you get down to it, how many reps do you need to build muscle is really a question of when do your muscles fail?

The key to successful muscle building is setting your poundage at a respectable level, so that when you’re doing your sets somewhere between 8 – 12 reps OF ANY EXERCISE will induce Concentric Muscular Failure.

Concentric Muscular Failure is when you cannot execute another positive repetition while using proper form; proper form is key, because you might be able to cheat out another rep or two with garbage form and… possibly hurt yourself.

Also, if you’re not doing proper form then your biomechanics are out of alignment and any true muscle breakdown isn’t occurring evenly or effectively.

You might not be used to doing reps till failure, and if you’re not then the weight you’re currently using isn’t doing your any good to build your body. In addition, doing reps until failure is a crucial means of gauging your body’s recovery pattern.

By this I mean, after you’ve done a knock-down/bang-out workout and took two days off from the gym, when you return to the gym you should notice the 5% gain in strength. If you don’t notice the gain, then two things are afoot –

1) you didn’t use enough weight last time (and didn’t go to failure), or

2) you might need another day of recovery before getting back in the weight room.

Hopefully, it’s the second option, because then you know you did it right. Speaking about recovery, if you notice that you’re not strong enough (or still sore), then get out of the gym immediately and come back the next day. No point in wasting your time and possibly overtraining.

What you should notice — and record in your workout journal — is the poundage that lifted for the first “Till Failure” set, then on your next workout session be sure to increase the poundage by 5% to 10%, this is how your gradually increase your weight, and increase your strength & size through progressive load.

Next time someone asks you, “How many reps should I do to build muscle?” Respond with, “how many can you lift before failure?” If they’re a little confused, you might want to turn them on to Rusty Moore’s informative and easy-to-understand book “Visual Impact Muscle Building”.

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The majority of bodybuilding weight-training takes place in a gym, whether it’s your high school gym, Gold’s Gym, 24-Hour Fitness or some other training facility.

However, if you’re forced to miss a day (or even a week) of your workout schedule, there are a few key activities that you can execute at home to stay on the path of building muscles.

However, there are many things your can do at home to build muscles and get stronger.

Equipment for the Home

While you don’t want your home to look like the local Bally’s, there are a few pieces of home exercise equipment that you can buy that will make building muscle at home easy and fun.

A Chin-Up/Pull-Up Bar - it can be argued that the best ways to bulk up your back (lats and rhomboids) and your biceps is through chin-ups and pull-ups.

They are not easy to do, and you won’t be able to do a lot of them… at first. But stick with it, and you’ll see the gains in muscle size in no time. Be sure to have a correct, protein-rich diet otherwise, all the weight-lifting in the world won’t help you grow.

Here’s a bodybuilding tip for getting the most out of chin-ups and pull-ups – 5 second up and 5 seconds down; you might only get 3 or 4 reps in when you first try this tip. But the burn you’ll feel will immediately upset your body’s current homeostasis

Medicine Balls – I recommend getting at least 3 medicine balls to augment how you do push-ups, which are an excellent and overlooked means of building mass.

You place one hand on the floor and the other on the ball, do a push-up, then switch to placing both hands on one ball, do a push-up, rotate over and place your other hand on the ball and do a push-up.

This is a surefire technique to build muscle at home, it’s simple, practical and extremely efficient.

Dumbbells – There are numerous “home friendly” varieties of dumbbells that you can get so you can work out at home. One of the best is the BowFlex Select Tech dumbbells (search online or at your local sporting goods store for other examples), because the system is small and can fit nearly anywhere.

Yet the remarkable technology enables your to start off at 10 lbs dumbbells and work your way up to 90 lbs dumbbells. Other kind of traditional dumbbells are available, and if you have to choose only a few weights (because of space considerations), get 15 lbs, 25 lbs, and 45 lbs dumbbells.

Those weights are versatile enough to do augment the home exercises that you can do.

Exercise to do at Home to Build Muscles

Push-Ups – obviously, as it’s great exercise to work your chest and triceps

Crunches, Bicycle, Reverse Crunches – these are abs exercises that you can do at a gym and/or at home, because you don’t need any equipment to target your entire core.

Lunges – working your legs is the most difficult body part to workout without the heavy equipment available at a gym. However, if you have dumbbells (like 25 lbs or 45 lbs) then you can do lunges to work your quads.

Squats – as we stated regarding lunges and the difficulty of working your legs at home, with 45 lbs dumbbells you can effectively do squats at home.

You can do them without weights, too, by doing the Jump Squat; do this effectively, you place your palms on your opposite shoulders and lower your body until your thighs are parallel to the floor.

Then push up with as much force as your can must to jump up into the air (what kind of hang-time do you have?) and then you land and continue doing this. This will strengthen your calves, quads and ligaments in your knees.

Chin-Ups/Pull-Ups – If you have the chin-up bar, there’s arguably no better exercise to work your lats and biceps that doing these exercise; especially at a slow pace (i.e. 5 seconds up and 5 seconds down).

If you want to find out more tips, secrets and techniques to increase your results with building muscles at home, pick up Vince Delmonte’s “No-Nonsense Muscle Building” eBook. It’s chock full of information, insight and coaching on how to specifically reach your bodybuilding goals.

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Every beginning bodybuilder wants a roaring chest that fills out his t-shirts and to look like a comic book character when he pulls his shirt off for… her. The burning question for any beginning bodybuilder then is, what’s the best way to build chest muscle fast?

As with any life-changing objective, you need a written out clear, concise goal of what you want, and to devise an executable plan.

What ever you choose to do, there are two things to remember if you want to build your chest muscle fast – you must press/push weight (so 90% of all machines are out) and you must continually increase the intensity of your workout routines, by this I mean increasing the stress level on your muscles by amping the weight, the reps and progressively overload your muscles each time you get in the gym.

This will bring you to muscle failure (when you can’t do one more rep) within each set. High intensity workout with limited exercises and reps and in a short time will do wonders for you and build chest muscle fast, as long as you follow the principles of increasing the stress load each session.

Best Exercises for Building Chest Muscles

So what exercises should you be doing to blast your pecs the most to initiate the most grow?

A surefire means of assaulting your pecs for maximum growth is the Weighted Dips, which you must do because the kinesiology behind doing Dips (where you move your body through space, not dead weight) engages your vagus nerve a specific way that augments your brain-to-muscle connections; the result is more muscle fibers are used in every rep of the exercise.

I recommend the Weighted Dip over everything else, because unless you’re a short guy with short arms, doing bench press tends to focus on your front delts as much as your pecs, if not more so. Therefore, you’re not maximizing your opportunity to build chest muscle fast.

In the beginning of your workout cycle, you will probably have to start off just doing DIPS, but do lots of them, and then work your way up to using a weight belt, and by the time you’re doing Dips with a two 45 lbs plates hanging between your legs, your chest will be strong, thick and ripped.

The next exercise is the Push-Up; this exercise requires a tremendous amount of strength and agility, because you must execute each push-up with perfect form to get the most out of it.

In addition, you will use your core muscles to maintain perfect form (when you start to sag, you’ve lost form and need to stop and rest). There are many ways to Push-Up that get you beyond the basic movement and really attack your pec muscles, (i.e. the Weighted Push-Up, Pilates Ball Push-Up, etc.).

No chest building exercise scheme would be complete without including the stand-by favorite – Bench Press. However, to maximize your chest pressing exercise, do the Incline Bench Press with dumbbells, instead of the traditional flat bench… that’s how you build chest muscle fast!

You can throw in Dumbbell Flies, as another exercise to illicit great muscle response.

One last thing, always, always, always stretch between sets. This is a highly overlooked part of maximizing your muscle growth. Stretching reducing to chance for injury, keeps your flexible and develops longer muscles.

You Are What You Eat

Your diet has more to do with how fast and how big you can get by working out than almost every other factor. What you eat forms the foundation of the temple that you are crafting.

The first part of obtaining and maintaining a muscle building diet is to eat more calories than you consume each day (17 -20x your body weight), to make sure that you eat 1.5x your GOAL WEIGHT in protein, and tailor your food consumption to follow the 40/40/20 spilt – 40% protein, 40% carbs, 20% fat.

This ensures that your body is getting a balanced split of the nutrients you need for cellular growth, otherwise all your other efforts will be for naught!

To find more tips, secrets and methods to increase the results from your workout routine, check out Rusty Moore’s “Visual Impact Muscle Building” eBook.

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When first embark on your bodybuilding regimen, one of the key things you’ll want to know as you select a plan to follow is to how to bulk up fast!

While you can take steroids and fill your body with all sorts of chemical supplements, to bulk up fast the first order of business that you’ll need to commit to is consistency.

Without consistency – and only for a short period of time – you will never achieve the weight gains that you’re looking for.

As a bodybuilder you need to adjust your diet, and specifically your calorie and protein intake, to put on the weight that you need. How to bulk up fast with lean muscle mass?

It’s simple you must consume between 17 – 20x your current bodyweight to put on weight, and to ensure that it’s lean muscle mass, then you need to ingest 1.5x to 2x your goal weight in protein – each day. Ideally your food intake with follow the 40/40/20 spilt – 40% protein, 40% carbs and 20% (good) fat.

Use a journal to record and monitor what you’re eating, it make this part much easier to target problems.

Lifting Techniques

Part of how to bulk up fast involves continually increasing the stress load put on your muscles in a short period of time.

So your time to rest between sets needs to be minimized and each time you hit the gym you want to be able to increase your poundage in each exercise by 5% to 10%.

You’ll also want to use enough weight to reach Concentric Muscular Failure during every set; this is when you cannot execute another positive repetition while using proper form.

Mass Building Exercises

Once you have this down, to bulk up fast your exercise routine needs to consist of the most mass building exercises to bulk up as fast as possible.

Squats – you MUST do this exercise because it enlists all of your major leg muscles, your back and your shoulders. With an exercise like this, you’ll bulk up fast as long as you use correct form, attain the proper amount of rest between workout days and eat right.

Your lower body’s growth and size has a lot to do with how big you will get, so don’t slip on doing squats.

Deadlifts – much like the Squat, the deadlift employs the majority of your leg muscles and strengthens your lower back. It really targets your hamstrings, but you want and need those bulky and strong to have any kind of true results in building mass.

Bench Press – Considered to be the equivalent to the Squat, but for the upper body, the bench press is a mainstay to increase your mass as it works your grip, triceps and pectorals.

Pull Overs – this exercise has the dubious ability of expanding your chest cavity. Thus your chest can and will appear wide & larger after a month or two of doing Pull Overs.

Dips – this one of the best all-around chest and triceps mass building exercises, and it’s simple to do. It’s perhaps more effective than Bench Press for biomechanical and kinesiological reasons.

Wide-Grip Pull-Ups – another great mass builder, this will bulk up your back. It’s difficult to do at first, but it gets the job done. Hits your lats and biceps.

Military Press – hits your front and side deltoids like nothing else. Just don’t lock your elbows at the top.

As you’ve probably noticed, there’s not a single isolation exercise is the list, because isolation exercises don’t build mass, they sculpt your form after you’ve built it up.

Be sure to vigorously stretch before you workout, between sets and after your workout. Long, flexible muscles will be stronger and grow more than short, tight muscles.

If you want other ideas on how to bulk up fast, consult “No-Nonsense Muscle Building” by Vince Delmonte; it’s a fantastic eBook that details a strict program for building muscles in short period of time that is gym-tested and has proven results.

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If you repeatedly walk barefoot on rough terrain your soles thicken to deal with the abuse. If you skip meals your body slows down its metabolism and stores fat to protect itself from starvation.

So you see that the body adapts to any stress that it is subjected to. If you want to know how to gain muscle mass, the answer lies in the very same principle.

Make your muscles do more work, and they’ll get bigger to handle the extra load.

Your body needs a REASON for building bigger muscles and the TIME for building them. You can provide the reason to your body by working out with intensity in the gym, and the time by allowing it enough rest between workouts and good sleep at night.

Note that muscle doesn’t grow in the gym. Workouts stimulate muscle growth which actually happens in the rest period when you provide the muscles enough nutrition through muscle building diets.

This article is focused on muscle building workouts. We shall discuss 5 principles of gaining muscle mass through exercise and recovery.

Principle 1: Work Out With Really Heavy Weights

How heavy? As close to your one rep max as possible. Remember your muscles are lazy. They don’t want to get up and work. They will work only as much as what is required and no more.

They will utilize the least amount of muscle fiber needed for the job at hand. This makes them shrink over the years as you make lesser and lesser use of them. If they do get up, it is because of emergencies.

So the only way to bulk up fast is to create emergencies by performing exercises that are enormously demanding. Every muscle fiber needs to be awakened into action.

Work out with the heaviest weights that you can handle without the risk of injuring yourself. Get rid of bodybuilding myths like isolating muscle parts and focusing on one part at a time.

You need to employ the whole muscle to pump it up and gain muscle mass fast.

Your body will respond to the stimulus by hypertrophy, i.e. increasing the cells of the muscle tissues, making them larger.

Principle 2: Work High Reps

Do you really think lifting your one rep max will do the job for you? Better than a couple of lifts with a heavy weight is more lifts with the same weight.

8 – 12 repetitions with a heavy weight are what will make your muscles really adapt and grow bigger and stronger. This is and important principle of gaining muscle mass that you must follow to make a difference quickly.

Principle 3: Increase the Weight Progressively

Most traditional bodybuilding literature talks of lifting slow and “quality” weights, but they invariably turn out to be the light ones. Lifting light weights slowly and repetitively are only good for calorie burning.

They do nothing to help gain lean muscle mass. There is simply no muscle stimulation, no intensity, and no reason at all for the body to build more muscle.

To make muscle grow, you need to subject it to progressive overload. Each time there should be something new and unexpected in store for the muscles.

When they are put through enough stress to the point of slight discomfort (but avoiding the risk of injuries), they will react by becoming bigger to adapt to the new situation and deal with the extra stress.

The need for more muscle arises only when the body realizes that it must fortify itself to prevent a repeat of some particular calamity (your previous workout).

With the progressive overload technique, you subject your body to bigger calamities every time. The body responds by growing muscle mass so that it doesn’t have to experience the trauma again.

As your muscle fibers are happy to sleep as long as they are not required, this is a good way how to gain muscle mass fast by never letting them sleep.

Principle 4: Recover

This is the trickiest principle to hammer into your subconscious mind. Camping in the gym is not going to give you extra muscle mass; it is in fact going to deplete it and/or cause serious injuries.

Recovering means giving your body rest; and not bombarding it with supplements.

Let your body recover completely from each intense workout. It is during this time that the body synthesizes new muscles to prepare you for further brutalities.

This is the period in which you develop more strength to lift heavier weights the next time you work out. If you begin working out without recovering completely, you will not be able to apply the progressive overload technique, leading to a plateau or even loss of muscle.

Principle 5: Don’t Train Too Often and Too Long

Training at the gym each day of the week is detrimental to muscle growth. Not only will you not gain muscle, you will in fact lose it and gain fat as a natural reaction of the body to handle abuse.

Training too long is also no good for gaining muscle mass. Volume and intensity of training are inversely proportional. You need to exercise with intensity and that can only be possible in short sessions.

3 Indications to Know if You Have Over-trained:

1. You are unable to lift more than last time

Each time you work out, you need to increase weight by 5 percent according to the progressive overload technique. If you are unable to, pack up and go home. You haven’t recovered yet.

2. You are unable to increase repetitions

If you decide to keep the weight same as last time, you need to increase reps. If you are unable to, it means you need more time to recover.

3. You need longer to complete your workout

If you keep the same amount of weight and same number of repetitions but complete your workout in lesser time, it indicates progress. And if it takes you longer, it indicates that you have not completely recovered from your last workout.

For more on muscle building workouts, quick recovery methods, and nutrition guidelines, refer to Rusty Moore’s Visual Impact Muscle Building e-book.

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A diet for building muscle is all about eating quality food, eating ample of it, and eating it at the right times of the day. Diet is the most important aspect of bodybuilding, followed closely by weight training, recovery and sleep.

Make yourself a diet plan based on the 10 rules given below:

Muscle building diet rule 1: Don’t go more than 3 hours without food

Eat every 3 hours for the time you are awake. If you are awake for 16 hours of the day, you need to eat at least 5 meals throughout the day spread over 3 hour intervals.

Sounds impossible? You’ll get used to it, you have to. By ingesting food every 3 hours you keep your body in anabolism. You can grow only in this state.

Muscle building diet rule 2: Eat optimum amounts of proteins with each meal

For many years we’ve been led to believe that muscle building diets should provide 1-2 g of proteins per pound of body weight. It’s a myth perpetrated by supplement companies to push their powders into the lucrative supplement market.

The truth is that diet for muscle building must consist of healthy proteins from real solid foods. And you need 0.6-0.8 g of them for every pound of body weight daily.

Load up on lean protein from whole foods. Good proteins rev up your metabolism, build up muscle and aid in quick recovery after workouts. Here is a list of the best sources of proteins:

Fish, wild salmon, eggs, egg whites, lean cuts of meat, chicken breast, lean turkey, skim milk, strong tasting cheese, yogurt, legumes, nuts, beans, quinoa.

Muscle building diet rule 3: Eat ample carbs with each meal

Never neglect carbohydrates; you need 2-4 g of them daily for each pound of body weight to get bigger. The best sources of carbohydrates are:

Oats, oat bran, whole grains, whole grain bread and pasta, brown rice, quinoa, sweet potato, variety of vegetables, variety of fruits.

As a thumb rule make sure you include 2 cups of vegetables in most meals. Eat plenty of fruits for breakfast.

Muscle building diet rule 4: Eat good fats as one third of each meal

One third of your calories must come from good fats. Low intake of fats will lead to low levels of testosterone and low thyroid activity. Fats are needed for revving up metabolism.

Lack of essential fats in food slows down metabolism. Low intake of fat might cause problems in the joints, leading to disastrous effects on your training program.

Fats are also essential for the skin to look good. Lack of fats can give you the impoverished look. Make sure you consume enough of goods fats like:

Olive oil, canola oil, coconut oil, fish oil, avocado, nuts like peanuts, walnut, almond and cashew, omega 3 eggs, wild salmon.

Muscle building diet rule 5: Eat Big!

Building muscle mass is 80 percent nutrition. Eating to build muscle mass can never be underestimated. So how many calories a day should you eat to grow larger muscles?

The rule of thumb for beginners is start with 19 multiplied by your body weight in pounds. If you weigh 150 pounds, you must start eating 2850 calories a day.

Check your progress after 2 weeks. If you seem to be putting on flab, cut your calories by 250. If you are not gaining weight at all, pile on 250 more calories per day.

As you eat, work out, grow and progress week by week, you’ll need more and more amount of food.

Muscle building diet rule 6: Have a huge breakfast

After sleeping for 8 long hours at night your body is in a catabolic state, breaking down tissues for energy. To reverse this process, you need to feed your body with proteins and carbs first thing in the morning.

Like mentioned in rule 1, your breakfast should be one of the two biggest meals of the day.

Muscle building diet rule 7: Drink a protein and carb shake 15 minutes before workout

Ingesting proteins and carbs in liquid form 15 minutes before your workout improves blood flow to the muscles. Liquids act fast and create the insulin spike needed to transport nutrients to the muscle tissues.

Fast acting carbohydrates also prevent the conversion of protein to energy required for the workout. Shakes ingested before and even during workout prevent potential loss of muscle and glycogen in exchange for the energy required to work out.

Muscle building diet rule 8: Drink a protein and carb shake immediately after workout

Muscle building period begins immediately after the workout and lasts for about 2 hours. To make the most of this phase, drink one more protein and carb shake as soon as you complete the workout. Carb:protein ratio in the drink should be about 2:1.

After an intense workout, storage areas in the muscles, liver and fat cells empty out. This is the best time to replenish them with energy.

If you supply them energy when they are already full, where do you think the excess will go? Fat cells. Fat cells are the only places that accommodate excess supply.

Muscle and liver cells are limited in their storage space. Therefore the post workout time period is THE time to load up on carbs and proteins.

Shakes ingested right after the workout help raise insulin levels needed to transport proteins to the muscle tissues.

Muscle building diet rule 9: Eat nuts and oils to achieve the target calories per day

Once you progress to 4K and 5K diet plans you might find it difficult to achieve the number through regular meals. Nuts and oils are the best way to add extra calories to your diet.

Muscle building diet rule 10: Eat a variety of good foods and dump the bad

Eat a variety of fruits and vegetables to draw the most of everything on offer. Each food has something unique; make good use of it. Avoid junk foods at all costs.

For the complete skinny-to-burly guide on how to build muscle and fast, refer to the No-Nonsense Muscle Building e-book by Vince DelMonte. It is a step by step program consisting of some conventional and many unconventional methods to add bulk to your frame in quick time

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If you are looking for a workout to build muscle then you have come to the right place. There are a number of types of exercises which are specifically designed to help you improve your levels of muscle mass.

However, you already know these exercises and that they work, yet you still look for something simpler you can do. Unfortunately when it comes to the body, nothing is simple or easy; you have to work for it and the faster you want those muscles built, the harder you have to work.

It is considered that for the best increase in muscle mass, the only true way is by doing free weight exercises.

These exercises use weights that are not attached to anything which requires your body to not only lift the weights but at the same time the body also needs to keep the weights balanced.

This works and it works great because it is working on so many different muscle groups at the same time. Of course this is in no way saying that the use of body weights or exercise equipment is not beneficial, but rather for the most effective muscle gain potential the free weights are it.

You then have the multi-jointed exercises. These particular exercises are known as compound movements and they focus on large groups of muscles rather than specifically targets groups.

Things like the bench press is considered to be a compound exercise as it works on not only the triceps, but also the chest and shoulders. Once again though these bench presses are only made more efficiently when they are done freely and not attached to cables and pulleys.

For a workout to build muscle try by starting with something like a squat. This can be with or without added free weights but a squat is a good compound exercise that works on the legs and lower back.

From there go ahead and move on to a bench press or an overhead press. In a single workout consisting of two exercises, you would be able to work on the lower back, the legs, the triceps, the chest and even the shoulders all at the same time.

Assuming you had plenty of carbs and proteins you will start burning through fat and building muscles in no time.

Above all, when it comes to a workout to build muscle, one thing you have to remember is that you need to stay committed for the exercises to work right. The only way to stay committed is by staying motivated and having strong goals.

Finally it is also important to point out that simply having a goal of better toned muscles is usually not good enough to keep you motivated, you really need to make sure that you have something that will inspire you to keep going.

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