To build mass, you must weight train with heavy weights. By heavy, meaning, a weight that is challenging for you --- and
not for anyone else. To consider a weight heavy, you should only be able to do a maximum of 8-12 reps before your muscles temporarily fail. A weight is considered "light" if you can do more than 15 reps before muscle fatigue sets in.
Keep your workouts under one hour. Short and intense!
Concentrate on free weight exercises that work the large muscle groups. The best weight training exercises for building mass are the simple ones. For mass, stick with compound free weight exercises like squats,
dead-lifts, bench presses, barbell rows, pull ups and bar dips.
Use heavy weights.
Use heavy weights and low reps, rest 3 minutes between each set.
Stretching before your session is necessary to warm-up and loosen your joints, muscles and ligaments, while stretching after your workout helps to aid in recovery. When you stretch the muscles you just worked it will help to remove the lactic acid buildup in those muscles. Stretching helps in the removal waste from the muscles, and supplies them with much needed oxygen and nutrients. This will also help to alleviate some of the muscle soreness that accompanies heavy training.
Deliver messages by hand. Send fewer interoffice emails daily. Hand deliver messages instead. While we are all geared into saving time, moving our mouse more often than our feet will, unfortunately, also reduce the amount of calories burned. Make a habit of getting up and delivering a couple of messages every day to fellow employees who sit the farthest away from your cubicle. The more you move, the more you will stand to lose.
Increasing strength and decreasing recovery time. Using vitamin and amino acid supplements help to minimize the negative side effects of weight training and speed your recovery.
Multi-Vitamin. Weight training increases the body's need for many minerals like magnesium and selenium. The multi-vitamin should ensure that you are not deficient in any major essential vitamin or mineral. Deficiency symptoms include muscle weakness and suppression of the immune system, muscle cramping and fatigue.
Vitamin C. Vitamin C essential to prevent free radical damage, which is accelerated after the heavy trauma of weight training. It is also essential is helping to repair connective tissue which helps decrease the amount of time you are sore. Vitamin C helps recovery so you can get back to training. A typical intake is around 3,000mg in divided doses. That would equal quite a few oranges!
Iron. Grown men do not need additional iron. They get enough from our food. Men and postmenopausal women should never take iron supplements unless they have iron-deficiency anemia, which is only diagnosed by blood tests. The body has no way to eliminate excess iron except through blood loss. Women who menstruate are protected from iron overload, obviously. Iron is also an oxidizing agent that can cause damage to the heart and arteries, and is a major risk factor in arteriosclerosis.
Glutamine. Glutamine is an amino acid that is produced by our bodies, but most of the time our bodies demand so much, that it can't create enough. You can supplement your diet with glutamine to increase levels of glutathione. Glutathione is a powerful antioxidant, which helps to combat the stresses of exercise trauma, and prevent muscle protein breakdown. Suggested intake is about 15g per day (in divided doses), which would be impossible to get naturally. Take one dose at bedtime.
Make it easy! Keep foods within easy reach. When you're shopping, remember that convenient packaging reduces the effort of preparing meals and snacks.
Nothing ever goes as planned. No one ever makes the gains they expected when they expected. At some point, guys who have made incredible gains got discouraged and felt disappointed. But they did not quit. They stayed focused on their goals.
Change your workout parameters. If you have been performing the same weight training routine for at least 5 weeks and you are not seeing any further strength gains, you may want to consider changing your workout parameters (i.e. sets, reps, tempo, exercises). Any small change should be enough to continue your progress. For example, if you are performing your reps with tempo of one count up and one count down, you may try slowing down your reps for a count of one up and three down.
Take a before picture. And put it where you can see it everyday. This reminds you of what you used to look like, and what you will look like again if you stop training!
Write down your
specific goal on a piece of paper. For example, if you want to gain 30 pounds of muscle and get your body fat below
6% and either carry it with you everywhere, or hang it somewhere you will see it everyday.
Find a photo of someone who has the physique that you are trying to attain. You must be realistic when choosing this. Choose someone who is realistically achievable. Now hang that where you will see it everyday. Each time you look at your role model photo or read your written goal, you should visualize what you will actually look like at that goal and how you will feel.
Take your physical measurements every two weeks. This is a gauge of how well your program is working for you. It will show you how far you have come. You will also see what is and what is not working for you.
Give yourself a free day. Allow yourself one day out of the week to eat anything you want - without guilt.
Take you genetics
Unfortunately, when you're trying to figure out how to gain weight, it's easy to ignore the most important limiting factor — your genetics. Specifically, scientists have isolated one particular gene that, through a protein called myostatin, actually slows your rate of muscle growth. Variations in myostatin genotype could explain why some people gain weight in the form of muscle far more quickly than others. Muscle fibers in elite bodybuilders, for example, are often no bigger than someone who has never picked up a barbell in their life. Their muscles are larger because they contain a greater number of small to average sized fibers.
About being underweight, sometimes being too thin requires medical intervention. A physician can rule out hormonal imbalances, depression, and other hidden diseases such as anorexia or bulimia. Risks associated with being too skinny include complications in surgery and slow recovery after illnesses.
Replace your foods.
Try replacing foods such as diet sodas with good energy sources, such as fruit juice.
Power-pack each meal and snack. A few simple additions can add considerable amounts of nutrients and calories to your food. Add peanut butter to toast with honey or jam, dried cranberries and almonds or walnuts to oatmeal, low-fat cheese to crackers.
Try to limit greasy or fried foods. They take longer to digest and therefore diminish your appetite.