Most people spending any significant amount of time in the gym are looking to accomplish a specific goal. Two of the most common goals are muscle gain and fat loss. While both require dedication and knowledge, each calls for a very different approach. Gaining muscle won't happen overnight, but with keen attention to detail and a basic knowledge of the process, it's a very doable task.
Resistance Training
Establish a consistant resistance training program. To effectively gain muscle and pack on the pounds, you have to spend some time in the gym. Those with a basic knowledge of lifting and anatomy can take a stab at creating their own program. Others with less experience, however, should consider adopting a tried and proven routine. Max-OT and Starting Strength are two longstanding and successful pre-made programs. Regardless of which option you choose, make sure that the program contains several compound exercises including squat, bench press and deadlift. A number of isolation exercises should also be present, although compound movements stress multiple muscles simultaneously.
Proper Diet
Fine tune your diet. Without an established eating program, all of that effort you are putting on at the gym will likely prove useless. Although there are certainly some individuals who can get away with anything they choose, the vast majority isn't so lucky. Your diet should be jam packed with protein to ensure quality muscle gain. Eat lean meats and eggs. Drink milk and whey protein shakes. Don't forget to include carbohydrates, the primary fuel source used by the body. Choose whole wheat sources over white. Avoid saturated and trans fats as best you can while loading your diet with healthy fats such as nuts, peanut butter and avocados.
Caloric Surplus
Eat above your maintenance level. To find this number, perform a search for a calorie calculator. Find your resting metabolic rate and factor in your activity level. Activity level is especially important because it can greatly throw off the amount of calories you burn each day. Finally, add 500 to this number--this will be your starting point. As you gain weight, and hopefully muscle, this number will slowly increase. Raise your calories slowly to avoid unnecessary fat gain.
Supplemental Help
Use a weight gainer. While this step is not entirely necessary, it is definitely a helpful tool to aid you in gaining muscle. Weight gainers are meal replacements loaded with calories. If you lead a busy life with little time to prepare your food, weight gainers are a solid option to aid in gaining muscle. If you do choose to go down this route, be sure not too rely too heavily on it. Remember that supplements are exactly that--an aid, and nothing more.
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