Gaining weight, or even better, lean body mass is a goal that many people struggle with. It requires not only proper training but proper nutrition as well. A good program that consists of basic exercises and plenty of whole food can work wonders to transform a physique in a short amount of time. You do not need the latest, greatest supplement, nor a "trainer to the stars." You just need time, effort, and attention to detail.
A Basic Program
A program consisting of large, compound exercises is the key to adding lean, functional mass. Squats, deadlifts, bench pressing, rows, and overhead pressing should be the foundation of any mass building program. Do not waste your time on various cable machines or spend an excess amount of time training small muscles. The exercises that work the largest muscles give you the most "bang for your buck." Compound exercises also serve to better stimulate the hormones that promote growth, assuming the exercise is performed at a sufficient intensity.
Diet
Proper diet is not as complicated as you might think. Get plenty of protein, from good sources: lean beef, chicken and fish are all excellent sources of this critical muscle building macronutrient. Also, fish can be a good source of omega-3 fatty acids, which are essential. Do not eliminate fats from your diet. A diet too low in fat can limit your ability to gain muscle, because many essential compounds such as testosterone in the body start out as dietary fats or cholesterols that are converted for another purpose. Also eat plenty of carbohydrates to fuel your workouts.
Cardiovascular Work
If you feel the need to perform cardio exercise, keep it to a minimum, unless you participate in a sport that demands it. Excess amounts of cardio can limit your body's ability to gain muscle because you can wind up burning more calories than you take in. A modest amount of cardio a couple of times a week for general health purposes is fine, but while you are trying to gain lean mass, it might not be the best time to train for your first triathlon.
Rest
This is another key area. You do not grow in the gym, you grow outside of it. Go in, hit the weights hard, get out, eat and rest. Do not spend hour upon hour performing endless reps because you will burn more muscle than you build. Instead, train just a few times a week with intensity, and then go enjoy your life. Done properly, you will be living it larger than you were before, in more ways than one. Good luck with your training.
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