Beginning bodybuilders and weight trainers usually fall into two categories -- those that want to bulk up fast by building big muscles fast and those that want to lose fat and gain muscle at the same time. This article shows skinny weight trainers how to add muscle as quickly as possible.
The first order of business is to address the diet. Eat whatever you want. If you're underweight to begin with, you really won't have to worry about over-eating. Just make sure you take in your calories in the form of high-protein sources like eggs, milk, and beef. Supplement with a weight gain protein powder that's high in quality protein and low in sugar.
Take in at least 1000 calories more than you expend. The way to do this is to record what you eat for a week and then add 4 eggs a day and 6 glasses of milk (one per meal). I know it sounds like a lot, but you want to bulk up fast, right?
To your 6 glasses of milk, add a scoop of protein powder. This supplement will skyrocket your muscle-building efforts.
If you really want to add pounds, add in an anabolic mega-pak (check out your local GNC), some Branch-chain amino acids (BCA), and dessicated liver tablets. Get yourself a good multi-vitamin/mineral too. You don't want to be deficient in any essential nutrients.
The second order of business is training. I recommend a 3 day a week split system, where you train legs and arms one day, torso two days later. Always put at least one day in between workouts. The key here is quality, not quantity. Lift as heavy a weight as possible so that you can only bang out 6-10 reps for upper body exercises and 10-15 reps for lower body exercises.
The squat should be the cornerstone of your leg workout. Bench presses, dips, and lat pullowns and rows will be the upper body exercises you do. Note that these are all compound exercises. Don't worry about doing curls or any isolation moves. They don't matter at this point. Do 3-5 sets per exercise. Rest only a minute or two between sets. Train Monday, Wednesday, and Friday. No more.
Get 7-9 hours of sleep per day. Take naps. Slow down, don't do any intense cadio. In fact, if you really want to bulk up fast, weight train and eat and sleep.
That's it. I've given you the keys to bulking up fast: Eat and sleep more and train less often but use heavy weights. If your strength improves, muscle gains will follow.
Bill Davis has been building muscle through bodybuilding since he was 12 years old. He has used his body as a lab, testing all sorts of muscle-building, bulking up, and getting ripped principles, and openly shares his methods at Muscle-Build.com.
Disclaimer: All information on this site is provided for informational purposes only! By no means is any
information presented herein intended to substitute for the advice provided to you by any health care or other professional
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