How to Gain Weight and Muscle (Quickly)

Here is a rule you MUST follow if you want to gain weight and muscle: You must consume more calories than you burn each day.

Take a couple of weeks to figure out your daily caloric intake. Once you have this number, add 400-500 more calories to it. If you can keep this up consistently you will achieve massive gains fairly quickly.

Remember to stay far away from junk foods as they will only lead you to gain fat rather than lean muscle.

A lot of guys seem to think that they need to spend hours in the gym to achieve serious muscle gains. This is absolutely not the case. In fact, working out for more than 47 minutes greatly REDUCES your chances of muscle gains. Here's why:

At about the 47 minute mark of intense exercise your body begins releasing a stress hormone known as cortisol. At this point, your body begins using a mixture of cortisol and adrenaline for the exercises. In other words, the amount of muscle fiber you tear will decrease drastically. So you are essentially working out for no reason after this point.

Be sure to keep your workouts shorter than 47 minutes and intense. I recommend you use 60-90 second rest intervals.

This is an essential step for how to gain weight and muscle.

If you want to cut through all the junk and really start gaining lots of lean muscle fast, then here is the program I used: No Nonsense Muscle Building

Vince Delmonte (the creator) is a male fitness model who's also just another hard gainer. If it wasn't for this guy's program, I would still be a skinny "boy" instead of strong and toned MAN.

That's the real secret. If you want to see how Vince transformed from a 149lb weakling to a 210lb fitness model, then go to the No Nonsense Muscle Building Website and scroll to the second paragraph.