What is the quickest way to put on a stone of muscle?
If you are new to training and you want to gain weight quickly, then this article will tell you all you need to know in just one page! This article will probably be most suited to the under 25s, who are very skinny and never put weight on. From experience, these people generally have a very poor diet, are very active and have a fast metabolism.
Eat enough to gain mass
You need to consume enough food to gain weight. The easiest way to do this is to consume 20 times your bodyweight in pounds, in calories every day. Put simply, if you weigh 10 stone (140 pounds), you eat 140 x 20 = 2800 calories per day. If you weigh 12 stone (168 pounds) , you eat 168 x 20 = 3360 calories per day, etc. If you are wondering what calories are, then just look on the food labels, kcal is calories! For example a slice of bread is around 90 calories, a pint of semi skimmed milk is 270 calories, a banana is 100 calories, etc.
If you eat the above number of calories every day, then you will definitely gain weight. Now, do you want the extra weight to be fat or muscle? Obviously, you want it to be more muscle. So, make sure that the food you eat to get your daily calories is spread out evenly throughout the day, doesn’t contain much sugar or fat and is high in protein. Also drink at least 8 glasses of water per day.
Training Programme
There are way too many exercises available for me to list here and if you are new to the gym, you will more than likely perform them incorrectly anyway. So, the best bet is to choose a small selection of exercises that you can learn and improve upon over the next 6 weeks. Do exactly what I say and you should really start adding mass quickly…
Monday – Quads, Hams and Calves
Leg Extension – 3 sets
Leg Curl – 3 sets
Leg Press – 3 sets
Full Squat – 3 sets
Calf Raise – 3 sets
Wednesday – Chest, Biceps, Triceps
Dips – 3 sets
Bench Press – 3 sets
Dumbbell Press – 3 sets
Standing Barbell Curls – 3 sets
Lying EZ Extensions – 3 sets
Friday – Back, Shoulders, Traps
Pullups – 3 sets
Seated Rows – 3 sets
Deadlifts – 3 sets
Shrugs – 3 sets
Lateral Raise – 3 sets
Shoulder Press – 3 sets
Select a weight that just allows 10 reps per set, taking about 3-4 seconds per rep with a smooth rep cadence. Rest exactly 60 seconds between sets. Train to an extremely high intensity, but smoothly, i.e. when you can’t do another rep, do a half rep and hold it as long as you can. Do not change this routine, do not add to it, do not miss anything. Stick to this routine and diet for 6 weeks.
Try and add weight every week. The more you lift, the bigger you get. Following this programme for 6 weeks should, for the new gym goer, allow you to add at least 1 stone of mainly muscle… making you overall physique and strength vastly improved.
To further improve results, you could try using a weight gainer supplement, such as Pro-Mass from CNP, which give 400 calories per serving and can be used 3 times per day. You could also try a Creatine Supplement.
Regards,
Martin.
