If you're are sick and tired of being skinny and are interested in gaining weight like never before without taking any bogus supplements, then read on my friend. Learning how to gain forty pounds of muscle doesn't have to take years, in fact, it is very reasonable to do it well under a year, even if you have a fast metabolism. To the layman, gaining forty pounds of muscle consists of three main components: weight training, dieting, and plenty of rest.
If you follow these three harmoniously then you shouldn't have any problem gaining forty pounds of muscle; or fifty, or however much you want to gain. Here is how you can get the most out of these three components: Get Used to Breathing Squats - if you want to gain forty pounds of muscle, breathing squats are the closest thing to a miracle if you want to gain it in record time. Here's how you do them: just do one set of twenty reps, take three DEEP breathes for the first ten reps, five DEEP breathes for the next five reps, and eight to ten DEEP breathes for your last five reps. Breathe in before you squat, and exhale as you come up.
Breathe in as much air as your can through your mouth; shoot for at least five seconds of inhaling all the air you can. After you finish your twenty reps, immediately lie down on a bench and do some pullovers with some light weight, twenty to thirty pounds should do. Again, the focus is on the breathing and stretching out your rib cage.
Breathe in as you lower the dumbbell, and exhale as you bring it back up. After you finish the squats, you can do a few sets of one to three other compound exercises, but no more. I usually recommend doing a few sets of eight to twelve with the bench press and the same with bent-over barbell rows. Keep the workout simple, but work your guts out and use your will power to add five to ten pounds every workout to your exercises, especially the squats. You should work to at least 150% of your body-weight for twenty reps on the squat, and that's rock bottom minimum.
Every two months you can change up the sets and reps for your squats, such as three sets of ten or two sets of fifteen. I know this workout seems too simple, but I don't have enough room to explain it further in this article, just trust me that if you follow what I described above two to three days a week, you'll gain more weight in the next following weeks then you've ever had doing anything else. Proper Dieting - I'm going to keep this simple for you: eat three BIG meals a day with snacks in between them and drink at least two quarts of milk a day.
The good old fashioned squats and milk program has put more pounds of muscle on people in record time then anything I can think of outside illegal drugs. As for the meals, make it good clean food, that is, no fast food or highly processed junk. Pretend there are no fast food or take-out restaurants and all your food is to be cooked from an old fashioned lady who shops at the local grocery store and you should have a pretty good idea of what to eat: breads, pastas, potatoes, rice, meat, fish, poultry, fruits, vegetables, and the like. Couple this with two quarts of milk a day and breathing squats and your muscle weight gains will have your parents wondering what you did with their son. Plenty of Rest - This means keeping other activities that requires physical effort to a bare minimum. Absolutely no cardio of any sort, otherwise you will hinder your weight gains by a lot.
Try to get at least seven hours a sleep per night, and an extra hour during the last phases of your workouts, and take naps whenever possible. Follow these directions to the letter and you won't have any problems gaining weight on on a monthly basis.
Derek Manuel is the author of the best-selling, How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle, please visit http://www.hardgainers-weight-tips.com
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