Discover the #1 Way to Gain Muscle Weight

By: Gregg Gillies

Here are some of the top ways to gain weight and do it quickly.
Use these tips on how to gain weight fast and you'll soon be
adding pounds of muscle to your skinny frame. You'll learn how
to build muscle quickly and effectively.

While there are many variations on ways to gain weight, there
are a few basic rules to follow for everyone. Once you use these
tips on how to gain weight fast, you can begin testing and
experimenting with different exercises, training splits, and
training days. But the rules on how to build muscle must be
followed, no matter what routine you use.

The top ways to gain weight for adding pounds of muscle fast to
your skinny guy frame is to squat. For those of you who hate to
squat or shy away from that kind of hard work, either get over
it, or accept being skinny. Now, if you truly have a real reason
for not squatting, then apply everything on this page to the
deadlift instead.

If you are at all serious about gaining weight you will begin
squatting as is your life depended on it. Of all the ways to
gain weight, this is the most crucial one.

Squats are the absolute king of weight gain exercises, bar none.
No other ways to gain weight come close with the possible
exception of the deadlift. If you hate to squat you can do one
of two things - you can forget about gaining lots of muscle, or
you can learn to love the results you get from squatting so that
you learn to love the squat itself.

Having said that, there are people that have trouble squatting
for legitimate reasons. In addition, some body types are not
conducive to squatting well. For example, if you are long and
lean, squats can be difficult and you may end up working your
lower back a lot more than your legs.

If that's the case, you'll probably be better off substituting
the deadlift for the squat. In fact, better yet would be to
alternate between the two. Do a six week 20 rep squat program,
followed by a normal training routine for eight to ten weeks and
then go to a six week 20 rep deadlift routine.

Now, back to the brutal effectiveness of this routine.

The best way to make squats work for you and work fast is to do
them in 20 rep breathing style. What does this mean? In short,
it means be prepared to do the hardest work you've ever done in
your lifting career. Progress comes with a price and that price
is hard work on the squat.

You need to use all the weight you can handle and then add some
more. Since the squat is the toughest weight lifting exercise
you can do physically, it's also the toughest mentally.

Your mind gives in on the squat well before your body does. If
you want to gain lots of muscle, you need to put an end to that.
Everything you have has to go into your squatting program.

Hard work on the squat is the single most important thing you
can do to ensure your bodybuilding success. Forget about the
latest greatest high tech routine or the newest supplement fad.
The key component to any program you do is hard work. Hard work
will take you much further than your choice of exercises, sets
or reps. And high rep, heavy squats or deadlifts are the key
ways to gain weight.

The key to the success of rapid weight gain by squatting is the
amount of work you put into it. After your warm ups, load the
bar to a weight you normally do 10 reps with. Now, do 20 reps.
No, I'm not kidding. Like I said before, the squat is the most
mental exercise there is. I've never seen anyone, when properly
prepared mentally, fail to get 20 reps with their 10 rep weight.

Don't get me wrong, it's not easy and you may be taking 10 deep
breaths and a half a minute between each rep toward the end, but
you will do it, if you are mentally strong.

By rep 10, your mind will be ready to rack the weight like
you've always done. But who controls your mind? You do. So tell
it not this time, take 3 deep breaths and get that 11th rep. Now
you're in a world of your own. Nothing matters but the next rep.
Your success or failure at this point is solely determined by
the power of your mind. If your mind gives up, your body will
pack it in. You're done.

The last few reps will have every part of you screaming to call
it quits. Block it out! Whatever it takes to get the next rep -
10 deep breaths, a promise to yourself, a make believe deal that
if you complete number 20, you get a date with Carmen Garcia. I
use counting tricks to help me along. I'll count 1 through 10 on
the first 10 reps, then 1 through 5 on the next 5, then
backwards from 5 to 1 on the next 5. Whatever helps you complete
all 20 reps.

When you're finished, stagger over to a bench. If you can walk,
you didn't work hard enough. Flop over the bench and do a set of
light pullovers, 20 reps, with no more than 25 pounds. Get a
good stretch.

Do this twice a week for 6 weeks. Each time add 5 pounds to the
bar from your previous workout. That's 12 workouts and a 60
pound increase in your squat weight. You can do this. And you
will grow. Fast. Remind yourself each time you workout, you only
have X more workouts to go. Think about it, it's just 12 sets
over 6 weeks. You can do that, right? Of course you can, if you
really are looking for top ways to gain weight and you want to
gain weight as badly as you say you do.

If you don't get your squat up to over 300 pounds on this
program eventually, you aren't going to get the muscle gains
that you want.

The rest of the routine looks as follows:



2 - Chin Ups 2 x 8 - 12

3 - Dips 2 x 8 - 12

4 - Military Press 2 x 8 - 12

I know it doesn't look like much but if you really put in the
work on the squat, you won't be able to handle any more work.

About the author:
Gregg Gillies is the founder of Buile Lean Muscle.com
His articles have appeared in Ironman Magazine. He has written
two books and is a regular contributor to Body Talk Magazine. He
publishes a free fitness newsletter available at his site that
includes lots of weight training tips, fat loss, nutrition and
exercise program information to help you build your best body as
quickly as possible.