Hard Core Bodybuilding- Top Three Mass Gaining Secrets

For the young man or woman with a fast metabolism things can be frustrating.

They eat and eat and yet they cannot seem to gain a pound.

With this thought in mind, below I am going to give you three of my best mass gaining tips.

Without further delay–here we go!


I know this sounds funny, because people that are naturally skinny will almost always say that they eat and eat.

But here is the thing.

Most of them really do not.

Sure they feel like they are eating all the time or that they are eating a lot–because they feel full all the time–because they have no appetite.

But when you question them–it turns out that they really only eat maybe two meals a day.

And for someone who is a teenager and is training hard–two meals a day is simply not going to cut it.


This tips flows in with the one above–and it works for people who THINK they are eating a lot–and for people who actually ARE eating a lot and yet still cannot gain weight.

Think of it this way, if you really have no appetite, which would you rather do, eat a plate full of chicken breasts or drink a protein shake.

I know I would rather drink the protein shake.

Take a high quality mixed blend protein powder–a mixed blend is simply a blend of various kinds of protein like whey protein isolate, whey protein concentrate and say micellar casein.

Using this as your base you can blend in a banana, natural peanut butter or even yogurt.


If you are like me and do not like to add things to your protein powders do this instead.

Buy three of four good quality shakers and fill each of them with a scoop or two of your protein powder of choice.

Then never be without one of these shakers.

This way wherever you are all you need is water and you are good to go.


My last point is a very simple one–yet one that often gets over looked.

If you are hitting it hard in the gym and looking to gain muscular body weight.

Never allow yourself to be hungry.

Yes, it will take some planning–but hey if you really want to gain weight–then you must be prepared to make sacrifices.



One more point.

Remember this, even though you are trying to gain weight–keep the junk and fast food to a minimum.

Think about this way, the better you eat, the better you will feel, and the better you feel the harder you will be able to train.

Sure you can have an occasional junk food meal–but try and keep it down to say once a week or so.


Yes, gaining muscular body weight can be tough–but with a little planning–it can be done.

So if you are having a hard time putting on some muscular weight, give the above tips a try.

If you do–a bigger more muscular you could just be the result.


8 Essential Muscle Gaining Tips For Quick Results

Muscle building is a process, which requires a lot of effort and consistency. Here are some muscle gaining tips, which will make it easier for you.

1. Body Weight Training

For some reason body weight training is often ignored. Maybe it’s because most people find it hard. But do you really think you should use barbells or dumbbells if you can’t work with your own body weight? Of course not! So until you’re comfortable doing 80 push ups and 20 chin ups stay away from external loading.

2. Compound Exercises

A compound exercise is one which depends on the use of more than one muscle group. These exercises are most effective for building new muscle, because they put higher demands on the body. Compound exercises also burn more calories, which helps your muscle mass stay lean. Examples of good compound exercises are squats, deadlifts, pull ups, bench presses, etc.

3. Diet

Make a serious commitment to eating. Without proper nutrition, your muscle building efforts won’t be effective. To put on muscle mass, you need to consume more calories than you burn. Try to eat good complex-carbohydrate foods such as grains, vegetables, fish and chicken for proteins and red meat for creatine. Consider adding some supplements to fill in the gaps, if needed. Drink plenty of water. This will ensure that your muscles stay hydrated and will allow you to work harder and get better results. Also try to drink less alcohol.

4. Rest

Give your body time to recover. Don’t train more than 3-4 times a week. Get at least 8-10 hours of sleep, after all that’s when the magic happens.

5. Keep it Intense

Don’t train for more than an hour. Make your workouts more intensive if you have to, but try to fit into this time frame. Don’t rest more than necessarily between sets, 30-90 sec is fine.

6. Stretch

Stretching makes you more flexible, reduces the chance of injuries during training and lengthens the range of motion of the muscles. Try to stretch at least half the amount of time you spend training. So if you lift weights 3 hours a week, you should stretch 1,5 hours.

7. Keep a Training Journal

Having a training journal will help you track your progress. After every workout, write down the most important details, such as date, exercises, number of sets, reps completed, weight used, etc. You can also measure the size of your muscles once a month and see how you improve.

8. Find a Partner/Mentor

Training with a partner in the gym is always more interesting and gives better results. If you can’t find a good training partner, consider hiring a fitness coach. He will guide you step by step, so you won’t get stuck, wondering what to do next. Also when you have a mentor, your level of commitment will be greater and you will perform at a higher level.