What's The Fastest Way To Put On Weight?
This is an article by Jeff Masterson, the author of Weight Gain Blueprint.
If you ask people at the gym or your friends, “How do I gain weight?” they’ll probably say, “Just eat more than you burn off” or “Start pumping some iron, man!” and think the problem is solved. Obviously, simple answers like that will NOT give you the results you’re looking for.
Gaining weight quickly doesn’t have to be hard but it does require you to have the right knowledge. You‘ll also need to put in some time at the gym.
So here’s the answer to the burning question, “How can I gain weight?”
Step one to gaining weight is eating the right amount of food each day. Start eating about 20 times your body weight in calories every day.
It’s a good idea to plan your meals for each day, so you know what and when to eat – and you don’t have to just “wing it.”
So step on a scale and weigh yourself. Now multiply your body weight x 20. The total will give you the amount of calories you should eat per day. So if you weigh 120 pounds and multiply it by 20, you’ll have to eat 2,400 calories each day in order to gain weight.
The actual amount of calories may be a little more or a little less for optimum results, but 20 times your body weight is the best place to start. You can always add an additional 200 daily calories if you find that you aren’t making any gains.
Next, you need to pay attention to the kind of food you eat. Eating junk food will only help you gain fat… In order to gain muscle weight, you need to eat healthy food, such as lean meat, good carbs and healthy fat. Junk food won’t help you build muscle but a healthy weight gain diet will. The ratio of foods you should eat is 40% carbs, 30% protein and 30% fat.
It’s also important that you split up your meals into six smaller meals each day instead of the standard three large meals. This way, it will be easier to build muscle. If you only eat three large meals daily, your body won’t be getting the constant stream of nutrients it needs to build muscle at an optimum rate and you will be more prone to store fat.
Diet is only part of the formula, though. Any good weight gain plan also includes a weight training program. Some of the most important exercises for building muscle are bench presses, squats and dead lifts. If you don’t have these 3 big exercises in your workout program you’re wasting your time!
In order to build muscle, you need to do 4-12 reps for each exercise. If you do more than 12, you’ll be gaining endurance, not larger muscles. If you do 2-4 reps, then you’ll improve your strength which will also help you lift heavier weights. This rep range is important and I actually include it in my workout program. But 6-12 reps is the “sweet spot” that will be greatly responsible for building muscle mass and giving you most of your weight gains.
An important rule to remember is to keep your workouts short. Only work out for 60 minutes or less. If your workouts last longer than 60 minutes, your body begins to release a powerful catabolic hormone called cortisol, which BREAKS DOWN muscle tissue! Needless to say this is the last thing you want.
So now you’ve got a solid starting block for gaining weight and building muscle quickly. If you follow the formula above, you’ll see an increase in muscle size and you’ll be well on your way to reaching your weight gain goals.
Jeff Masterson is a former skinny guy who has packed on over 38 pounds of muscle in just 19 weeks using simple methods that any hardgainer can follow.
Articles in This Section (Ectomorph Bodybuilding):
- Ectomorph Bodybuilding: learn the science of the muscle growth formula for ectomorphs
- Body types: are you a true ectomorph? It is not so straightforward
- Mindsets: the mindset you need to succeed. Without this, forget about gaining any mass
- Principles & mechanisms of muscle building: if there’s only time for one article, read this
- How to be lean and ripped: you want to be attractively lean and ripped, not the skinny kind
- What is strength training: for beginners, I recommend strength training
- Muscle building FAQs: why can’t you gain weight? How to gain muscle fast? etc..
- Glossary of bodybuilding terms: do check this out if you are just starting out