Big Muscles Now - Gaining Weight in 30 Days
1. Eat, eat, eat!
5-6 meals a day for 30 days. Every meal should contain protein as the main source. Eggs, chicken, beef, fish - pick one of these for breakfast, pick one for lunch, and pick one for dinner. Then add whatever carbs you like: rice, pastas, bread, and so forth to add in the calories you'll need to gain weight.
Protein shakes: You want to drink down 2 or 3 of these in between your 3 main meals. If you are a truly hard gainer, and have trouble packing on weight no matter what you seem to eat, then here's a trick: Make your protein shakes with ice cream. Pack a few scoops of ice cream into the blender along with your protein scoops, and 1-2 tablespoons of peanut butter. You can get 800-1000 or more calories off just one of these shakes, so even for the hardest gainer, you will pack on weight.
2. How to train.
You want to focus on the movements that are best known to create size, thus create weight gain. Doing wrist curls are not going to promote massive weight gain. Neither are bicep curls. You have to do the big daddy's like squats, deadlifts, weighted chin ups or pull ups, dips and so forth. These are the tried and true exercises that will create a bigger you quickly and very effectively.
3. What kind of program to follow.
There are all kinds of programs to follow from high repetition training to low rep training. Each have their merits (for instance 20 rep squat training is very effective for weight gain, while many low reps on other exercises are effective as well.) The most important thing to look for in a good muscle building/weight gain program, is whether or not the program focuses on the big exercises mentioned above. If they just recommend doing bicep curls and calf raises every workout then it's safe to say you're not going to gain much weight off of that program. You want a muscle building program that is set up for you to start right away and start making muscle gains immediately, using the tried and true exercises that create weight gain.
