For those of you that are working on putting on some size, think about what you've experienced in the past. Always evaluate your past experiences properly! Have you been having trouble gaining weight at all? I know because I had exactly this problem about 2 years ago and ever since I've been practicing these simple steps, I've seen a drastic increase in my own muscular development. Get this, hold on tight, because here's the good news:
You don't need crazy supplements with mystery ingredients. Do you think the ancient Romans had those things? Of course not, but they conquered the world!
You don't need hours and hours of cardio. In fact, the opposite helps the most.
Let's get you started.
1) First things first, what are you eating, and how much of it are you eating? I'll bet that those of you who have been led to this article would refer to themselves as "hard gainers." That is, it seems that no matter how much you eat you can't seem to pack on the muscle. I know the feeling. You feel like you're eating all day and seeing nothing for it. But here's the kicker, what are you eating? The most important step to bodily development is to start thinking of food as a prescription drug. Never think of food as something that just fills a void. That's not what it's there for. We all know how to eat healthy, it's just a matter of doing it. Put in the time to cook healthy foods, and LOTS of it! Don't be afraid of devouring half your grocer's produce section every dinner time. All you have to do is consume more calories than your body uses up. If you do this, you can't help but gain weight.
2) Train smarter, not harder. One guarantee you will see whenever you go to the gym is the guy that has been doing bench-presses year after year and is not satisfied with his results, because he consistently does the same thing. Mix things up! Your body doesn't respond to long term repetition well, and while the commitment to that kind of exercise is admirable, you're not too likely to get what you want from that course of action. Alternate exercises every few weeks, if you are training your chest, don't get hung up on one type of bench presses. Change the hand grips, do pec flys, if you're using a cable gym change the angle of exercise, never fear the all mighty push up (standard, military, diamond, dive-bombers, clap/plyometric, decline), but never be afraid to mix things up. Don't fall into a rut!
3) Jack up your daily protein intake! There's only one thing that makes your muscles grow bigger, and that's not those mystery ingredient supplements. For those of your that would rather eat a fresh steak than a scoop of pink powder, then dig in! That being said, whey protein is a necessary tool in your muscular development. Find one whose taste you like and stick with it. Consult your local health food store professional and let them know about what results you're going for and they'll be happy to give you what you need. Plus, you can slip it into some foods and you won't even notice! Protein pancakes, protein muffins, even home made protein bars. Just don't go too crazy or they don't hold together properly, haha!
4) If you're looking for some bulk, try to limit your cardio. It's essential to get your blood moving, but don't go overboard here. Remember that while a strong healthy heart is necessary, the more you pump your heart the less likely you are to see giant gains in the muscle department. Put it this way, have you ever seen a jacked 5000m runner? Keep it simple. Rest your giant physique.
5) And Lastly, get your rest. The most critical part of muscle gaining is the healing part. That's how muscles grow. When you exercise you create microscopic tears in the tissue that heal when you sleep, so doesn't it just make sense to get a good night's rest? Every body is different, but dedicate yourself to a consistent sleep schedule and you'll be surprised how quickly you start to feel stronger every day, rather than just more and more sore.
So eat up, don't listen to the guys that aren't seeing results, and keep a good sleep schedule, and you're well on your way to a bigger, badder you.
Source: http://www.associatedcontent.com/article/1061788/easy_ways_to_pack_on_mu...