I want to gain weight

I hear this all the time. "I want to gain weight, but I have a fast metabolism!" It makes me unhappy that some people feel that because they were not born with the perfect bodybuilding genetics, they can't build a physique they want. If the desire is strong enough and you are equipped with the right knowledge, you can make anything happen! Take the guesswork out of learning how to gain weight and build muscle and invest in a proven weight gain system. There are various weight gain programs on the market, which offer clear instructions on things like diet, training and all the small steps required for gaining significant size.

Once you are equipped with the right knowledge and know the fundamentals to gaining weight and building muscle, it now becomes important that you have a plan of attack in place which is not detrimental to achieving your weight gain goals. This article will attempt to provide a good beginners guide to weight training, emphasizing the importance of recovery time for muscle growth.

Firstly, don't be too concerned about muscle soreness; you will inevitably start feeling it when you get into lifting. Try eating more food, focusing on protein and carb intake. By the same token, don't work out a muscle that is sore or a muscle group that touches on the sore muscles. So, if your triceps are sore, don't be doing chest exercises because the chest uses a lot of triceps and they won't recover, leading to over training. Have a plan of attack that uses unrelated muscle groups; for example this could be a sample 3-day workout routine for beginners.

Monday: upper body (chest/back)
Wednesday: lower body (legs/abs)
Friday: upper body (shoulders/arms)

And so the cycle goes. The thing about any weight training routine similar to this is that you keep adequate space between related muscle groups; i.e., When doing back exercises you use a lot of biceps, so keep the two away from one another to ensure you don't over train that muscle.

Remember food and rest are integral to growing. You need to eat excess calories in order to grow and recover. This plan of attack should serve as a useful foundation for anyone getting into lifting. Let me know how you're doing with it all.