This is usually the forgotten element of most mass programs. Food. The truth is, no one will gain muscle without food. It seems so simple and basic, yet most don't get enough of it to build muscle.
Eating to Gain Mass
Big Muscles
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.
Six Pack Abs
Six Pack Abs - Getting Ripped (And Not Ripped Off)
1. Avoid all the infomercial gimmicks you see on TV. These gimmicks and contraptions have come and gone and there will always be the "latest and greatest" machine that promises a six pack. None of these methods are tried and true, there only the buzz of the moment, and just like the fabled "thigh master" they will disappear in time due to their utter ineffectiveness. They've proven themselves to be a waste of time and money.
2. You likely already have some degree of developed abs. What many people don't realize is that they already have abdominal muscles essentially lying dormant, underneath some layers of fat. One of the most common exercises performed during our youth in gym class are sit ups. Many people have developed some degree of abdominal structure during the growing stages of their youth, but after years of non activity they have basically atrophied their ab muscles. By targeting your abdominal muscles through various exercises you can quickly build back up and accentuate your abdominal muscles while getting rid of fat.
3. Take on a full ab program that will hit all areas of your stomach, not only shaping up your abs but also making your midsection stronger, relieving lower back pain, and burning fat as well. Just doing crunches on the floor won't bring you the total six pack ripped results that you want. The easiest route towards real results will be by following a full on firming, flattening, and shaping abdominal program. Here you will build your entire ab structure, developing the ripped six pack look, while gaining the benefits of feeling and looking younger, stronger and more attractive.
