The number one question most skinny guys want to know is, "How Do I Gain Weight?" The First thing is you need to get in at least 5-6 meals a day because this is very important for muscle growth and for overall health in general.
For the best results you should be eating about every 2-3 hours a day
Well, it’s been widely known that 6 meals a day promotes a steady stream of nutrients such as amino acids to your body. This will make your body stay in a positive nitrogen balance throughout the course of the day. Nitrogen balance is the difference between the amount of protein you have in your body minus the amount of protein excreted. A positive nitrogen balance means you have a good amount of protein in your body. A negative nitrogen balance means you have a deficit of protein in your system.
Therefore, with a steady flow of nutrients into your body, you will create an environment for muscle growth. If you want to gain weight and build muscle you have eat enough calories. When I say eat calories, you have to eat a certain amount according to your own body weight. So the question is, how many calories do you need to eat to see a significant amount of weight gain?
Progressive Overload In order for you to build muscle you have to get stronger. There is no other way around it. Ignoring this will have you spinning your wheels and not growing. I mean that’s the whole point of going to the gym right? Unless you do it for recreational purposes but, I’m willing to bet you want to get in the best shape of your life.
Doing the same amount of weights with the same number of reps does absolutely nothing for your body. All you would be doing is maintaining. Let’s face it, the guys gaining the most amount of muscle are guys who gain the most amount of strength.
So what is progressive overload anyway? Let’s say you go into the gym to work on chest. You choose the bench press and press 135 pounds for 10 reps. The next time you do chest do 140-145 pounds at 10 reps. If you are recovering properly from your last workout, the next time you do chest you should be able to do at least 5% more weight than the previous workout. You should always be progressing because without it your body has no need to adapt.
Cycling your training is pretty important. No one does the same workout year after year, or do they. We are creatures of habit and we tend to stay in our little comfort zones. We don’t like to get uncomfortable, we like to do the easy things in life.
This kind of thinking will prevent you from growing!
The only way to grow in any area of your life is to do something different and possibly more challenging. It’s probably a good idea to change up your routine every 3-4 weeks. The body adapts very quickly and needs change. Your body is pretty smart but very lazy. Your body and muscles are designed to do the least amount of work. You have to push yourself to grow. I have a 60 day muscle building system where the workouts change every 2 weeks. No need to get bored with doing the same routine day in and day out.
You may be thinking at this point what’s better Machines Or Free Weights?
You Don’t Have To Spend Hours In The Gym
Sometimes less is more. In this case, short but effective workouts is superior to long workouts especially if you are a hard-gainer. You got to hit it hard and be in and out of the gym so that you can enjoy life and begin to grow. A great way to have a short and effective workout is doing Super-Sets
Here is an example of a great chest super-set.
Flat Dumbbell Press for 8 reps supe-rset with 8 reps of Dumbbell Fly’s.
You would do both of these exercises back to back with no rest in between. Once you finish both movements then you can rest for 40-45 seconds and repeat for several more sets.
You can also add Drop-Sets to your workouts.
This training technique can give you even better results. So incorporate a drop set on your last set. Basically you would drop the weight by 10% on each set without stopping, totaling 4 sets in all. This will get your heart rate up and produce a lot of lactic acid in the muscles aka “The Pump.”
Super-sets is one of the most effective ways to build muscle and get in and out of the gym FAST. Let’s say that you want to do chest but are stressed for time.
There are so many debates on how often you can train one muscle. So many programs have you working out one muscle group a week. There is so much fear in the concept of “over-training.” This is not true, why?
If you are implementing your recovery protocol like you should, you should be recovering very quickly and be able to workout the same muscle groups twice or even three times a week! This goes against popular belief but it’s simply not true .
Where do you find this false information? Muscle magazines.
You only want to train your muscles once a week if you look like the steroid using muscle guy in those magazines. Their muscle protein synthesis is elevated all the time where as a natural bodybuilders muscle protein synthesis is only elevated up to 36 hours. After 36 hours a natural bodybuilders muscle protein synthesis starts to decline so it would be optimal to hit that same muscle group before the decline in protein synthesis. However, you do have to be very strategic in this approach but it does work if you do it right.
You may be asking yourself what if you are still sore. Soreness is just the byproduct of lactic acid built up into the muscle. Soreness doesn’t necessarily mean that you are growing.
Let’s say you have a weak and lagging body part that you want to improve. For me it’s legs. I decided to train my legs twice a week and I have seen a huge difference. The key is not to do the same leg workout. One day maybe more slow heavy lifting for strength and on the other day you do lighter weight with more reps for size. Now you are training legs for strength and size, the best of both worlds!
So stop reading all the muscle building magazines because most of them are out to sell you something that is not going to help you achieve that desired physique you want.
They are just plain out lying to you and robbing you of about 90% of your muscle gains. It’s not your fault and I have been there myself. They want to keep you that way so that the supplement companies can continue to make money.
After some experiences myself and with much research I’ve developed a system that works. Next you need to cycle your training.
Machines Or Free Weights?
What’s better, The short answer is free weights. Don’t get me wrong machines have their place but, if you want size and strength free weights is the way to go. So let’s talk about Machines. Let’s say that you want to work chest and you do a lot of hammer strength exercises. You may get pretty impressive pecs but you will be lacking in the functional department. Using machines requires you not to use any balance as opposed to using free weights.
When using free weights your muscles have to use balance and each muscle is working independently.
I would recommend using dumbbells rather than using barbell. You can get some imbalances with using too much barbell and one limb may over power the other in an attempt to lift.
Machines can be good if you have an injury or a good way to finish a workout. Now let’s go on and talk about free weights.
Free weights is best because your muscles are forced to balance itself recruiting more muscle fibers. Free weights use more of your stabilizer muscles and also work other muscles indirectly like your core. That’s a great secret to abs. Abs are not created by only doing ab exercises. A lot of indirect work is done on your abs.
When you do free weights, you use pro-prioreception, which is the brain’s ability to know where the body is in space and whether or not it is balanced. This is a very important thing to have especially for athletes in sports. It trains your mind and will improve your game.
With all that being said, choose free weights unless you are a beginner. If you are a beginner you should try to progress to free weights.
Ok when it comes to how long your workouts should be, You Don’t Have To Spend Hours In The Gym
This third secret really isn’t a secret at all but very much overlooked. This secret will help you with your strength by at least 5-10%. Neglect this one commandment and you won’t be able to lift at your maximum capacity. Ok what is it?
Water is essential for muscle growth. A decrease in 1.5% translates in a drop of 10% of your maximal strength. That can be pretty significant. You should be drinking 0.6 to 0.7 ounces of water per pound of body weight.
A 200 pound male should be consuming 120 to 140 ounces of water a day.
You will be able to do more sets, lift heavier and do more reps while staying hydrated. How do you know your body is properly hydrated? Well take a look at this urine color chart.
This is a basic and simplistic urine chart will help you to determine how hydrated you are.
Make sure that before you train your urine color is at the top of the chart for maximal strength and muscle gains. I know this is pretty basic but you would be surprised how many people don’t even think about how hydrated they are. One thing I like to do is carry a gallon of water with me every where I go and I try to finish it by the time the days over. It’s also a good way to gauge how much water I’m drinking and usually buying a gallon is much more cost effective if you are on a budget.
Time Under Tension
Tension is the quickest way to build quality muscle. If you are not feeling your muscle working, you can’t build it. This is where mind muscle connection comes into play. You actually have to think about what you are doing and feel the muscle trained.
Your muscles don’t have any idea of how much weight your lifting. Therefore you don’t have to be obsessed with lifting heavy. Your muscles only know tension.
You can build just as much muscle with a 30 pound weight or an 80 pound weight.
Big weights don’t build big muscles.
It’s all about tension. More importantly time under tension.
Time under tension is when you put a certain amount of time on a muscle. For instance, when doing a bicep curl you lift the weight up in 2 seconds and squeeze the muscle. Then you would lower the weight down for 3 seconds and pause at the bottom for 1 second and repeat the process over again. This would create tension on the muscle with a 2-3-1 tempo.
This is a technique that you can start today. Take your time and notice the difference. You will be able to grow muscle more efficiently. Once you start to get the hang of it you will hold on to it forever and never train without it.
Muscle builds and grows while you sleep. How much sleep is enough?
Most of the fitness experts would say you need to get at least 7-8 hours of sleep every night. Also, it’s a good idea to make sure you go to sleep before 12 a.m. Why?
When you go to sleep before 12 a.m. you will feel like you got more sleep than if you were to go to bed after 12 a.m. Your body will tell you when you need to get some rest and often times staying up past 12 a.m. is too late.
Never Again Will You...
- Look in the mirror an be disappointed by what you see…
- Be ridiculed, pushed around and bullied or mocked.
- Get screwed by all the so called “muscle building” magazines that play on your insecurities and promise results they couldn’t deliver…
- Feel incredibly self conscious.
- Feel embarrassed to change clothes in the locker room.
- Wear layers of clothes to make yourself appear to be BIGGER even during the hot summer months.
- Feel small, physically weak, puny, get no respect from other guys.
- Feel Undesirable to the opposite sex.
- Feel like loner and be inferior in social situations.
Don't Just Take My Word For It, See What Others Had To Say
Tim's program does a lot of good to help bust a lot of common fitness myths--like light weight and high reps to "tone" muscle, doing crunches to "flatten your stomach" and the "keep your muscles guessing" nonsense that has become so popular lately and just causes people to spin their wheels for years. Then he gives a killer muscle building program and goes into pretty much all the tried and true muscle building practical tips that have been honed over the last century of hardcore weightlifting and bodybuilding. No fluff here...it's packed with very solid muscle building nutrition and exercise advice. Great stuff!-Ted Bales
This book has a ton of great information especially for those who are struggling to get in shape and need a basic plan to follow.-Patrick Lange
I would like to preface this by saying that I am a personal trainer. With that being said, I picked up a couple things from the program. There are 20 ways to break through plateaus and 3 of them I had never heard of. It is straight forward and no-nonsense.-Dan Blumenstock
A really great no b.s. facts and info. Tackled every aspect of training with workouts, rest, and supps. worth the read!-J. P. Schmitz
13 weeks ago I started your 60 day transformation program. I wanted and needed something new because my work out routine was becoming boring and mundane. I had started to pick up a few work-out tips that you put up on FB (a giant set shoulder work out) that I liked so when you offered the 60 day program I had to see what it was all about.-Aaron Oakes
I am 34 year old male , active duty in the US Army. I am also a type 1 diabetic diagnosed 5 years ago so staying fit is a double must!
When I started this program I weighed in at 181lbs and in decent shape
My final weight was 189 (8 lbs gain) and I feel great! I have had compliments from friends and loved ones....this program has pushed me over the edge that I needed.
Thanks for the program I have really enjoyed it
Oh one last thing....I have signed up for a local Tough Mudder...and I am certain that this program has help prepare me for one hell-a-fide 10 mile obstacle course!
Fantastic information that, as a personal trainer, will be shared among my clientele and gym members. Great insight! Thank you!-nddiaz
Well you could hire a personal trainer at your local gym for $30.00 per hour to train you but, remember in order to gain weight and build muscle you would have to workout for 4 days a week with 45 minute sessions /workouts that would cost you $90.00 a week!
In 4 weeks time it would cost you $360.00 a month and $720.00 over 2 months which is the length if this program, 8WMM
This program is only $27.00 and you get to keep it forever plus it will save you $693.00!
So it’s your choice.
Pay $693.00 for a trainer at your local gym or get this program for a one time payment of $27.00
See you on the next page.