If you don't do this you simply will NOT gain weight or build muscle

Are you trying to learn how to gain weight fast, but are
having trouble gaining weight and building some
real, quality muscle consistently? Or maybe, when you first
started weight training, did you gain a little muscle and
body weight but then suddenly it came to a stop?

If you are not gaining any weight or getting any bigger, then
I suggest you take a serious look at your poundage’s.

I see so many weight trainers, easy and hardgainers alike go
day after day, week after week, and month after month
pushing the same weight they were doing last month.

They feel satisfied that they had a “good workout” because
their muscles are pumped and well exhausted by the end of their
workout after doing a bunch of sets of a bunch of different
exercises for one muscle group.

This is a BIG mistake.

No matter what you’ve read or heard, getting a good pump has
very little to do with muscle growth. All the “pump” means is
that there is a temporary increased blood flow in your muscle
tissue.

Though getting a good pump has a few benefits for
building muscle, you certainly shouldn’t gauge your workouts
by them, especially if you are a hardgainer and your main goal
is to learn how to gain weight fast.

There is a time and place for getting a good pump, and when
you are a hardgainer or a beginner (or both) trying to build
muscle mass, then this is definitely not it.

If your looking to gain weight and build muscle mass, you must
progressively add weight to your exercises. I don’t care who
you are, you can’t expect to build bigger muscles if you are
using the same weight over and over again.

You have to get STRONGER if you want to get bigger.

And I don’t mean increasing the weight once a month. If you
want to bulk up as fast as humanly possible, then focus
strictly on getting stronger at least every other week.

You can’t expect to look like the Incredible Hulk if your
sister is pushing the same weight you are.

Here’s why…

As evolution suggests, our bodies survival is based on
adapting to our environment. From all the way back to our
caveman days until now, our bodies have gone under many
changes in order to adapt and survive in the constantly changing
world.

Your muscles are no exception. Whenever you finish a heavy
workout, your muscle fibers adapt by recruiting more fibers so
they can cope with the weight if it is forced to try to handle it
again. As a result, your muscles will grow bigger.

As soon as your body becomes accustomed to a certain weight,
it will no longer grow. It will no longer need to!

You must constantly overload it with more weight then it is
used to handling.

From now on whenever you are doing a workout to gain weight
and build muscle mass, measure your progress by your strength,
NOT how good of a pump you get.

Keep track of exactly how much weight you use for each set on
each exercise, how many reps you did, and make it a goal to
slightly increase that weight at least every other week.

It doesn’t matter if you write it down on a palm pilot or the
piece of toilet paper stuck to your shoe when you walk out of
the bathroom, as long as you remember how much weight you
used and how many reps you did last workout so you can add a
little more on the next.

Don’t try to remember how much weight you used, because if you
forget you will hold back your progress each week by using the
same or less weight and therefore not getting any stronger, or
by adding too much weight too soon which will lead to set-backs.

If this happens constantly, you will waste days, weeks, and
even months out of your year in training. Can you see how
important it is to keep track of your poundage’s?

When first starting out, you may discover that adding weight
each week is not so tough and can be pretty consistent.

However, as you continue to weight train for a while you will
sooner or later hit what’s called a “sticking point” on one or
more of your exercises.

This is completely normal. From here, your increase in strength
will have to be slightly more gradual then before.

For example, though you may have been able to increase your
bench press poundage’s 5 pounds a week every week no problem
for a while, you suddenly are not able to perform the
pre-determined amount of reps of say, eight reps anymore.

Now, instead of increasing five pounds again next week, just
stick with that weight until you can complete the eight reps.
As soon as you can, try adding 2.5 pounds this time, or even 1
pound, instead of 5.

Remember, for long term results, slowly but surely is the way
to go.

You will always be much stronger after one year if you
continue to add weight in this fashion rather then trying to
add too much weight too fast and being stuck at that weight
for weeks and even months at a time.

Now that you know that in order to get bigger you must get
stronger, what is the fastest way to get stronger?

Keep your workouts SHORT and SIMPLE.

Marathon type workouts will only limit your growth and may
even cause you to lose weight if you train too much for too
long. You don’t need to do 5 different exercises for your chest
with 5 sets for each.

In fact, you will get a heck of a lot better results sticking
to just 1 or 2 compound exercises such as flat or incline bench
presses and just doing 2 to 5 sets each, 1 or 2 days a week.

Why? Because you will allow yourself enough rest to increase
the weight each week by focusing on just a few hard sets of
heavy weight on one or two major exercises.

So if you’ve been having trouble gaining weight and building
muscle mass, this may have been the major factor holding you back.

Make up your mind right now that you will train to become
stronger each and every workout, and you will be on the right
path to building some real quality muscle.

Eat plenty of good food, lift hard and heavy, get plenty of
sleep, and keep your workouts short and simple. This is
how to gain weight fast and build muscle mass in the most
effective and efficient way possible.

Train hard fellow hardgainers,

Derek Manuel
http://www.hardgainers-weight-tips.com