If you’re like me, you know from personal experience the frustration involved with training forever at the gym, consuming protein shakes, and gulping down supplements to build muscle and gain weight, only to end up with almost nothing to show for it. Let’s face it. If your genes aren’t the type that support easy muscle growth, you’re wasting your time trying to build muscle and gain weight fast by using the same techniques and exercises that are used by those who are genetically blessed to build muscle mass by simply thinking about it. Also, it’s not too smart, if you’re a drug-free aspiring body builder, to take advice from or try to compete with one who is spending big bucks on steroids. Taking body building advice from one who has great genetics, is a lot like taking financial advice from one who was born rich. You’re following different rules in either case. The following give a few simple rules for the quickest way to gain weight and build muscle.

Train like a mad man. If you’re treating your workout exercises more like a hobby than a commitment, you’re probably not putting in your best effort. Many people who go to a gym regularly spend most of their time posturing; looking as though they are exercising only to impress those who might be watching. It may be more about impressing one of the young ladies in attendance than in actually building muscle. If you’re serious about learning how to gain weight and build muscle fast, consider the following tips about training. They could make a big difference in your results.

1. Treat each set as though it was your last set.
2. Treat every repetition as though your life depended upon it.
3. Wear a stopwatch. Time your rest periods to stay honest.
4. Wear a sweater so you won’t be tempted to admire yourself in the mirror.
5. Wear a headset so others won’t attempt to bother you.
6. Don’t invite visitors to the gym when you’re exercising. They’ll distract you from your main purpose.
7. Train with such intensity that others will be afraid to go near you, fearing your madness.

Provide your muscles with the incentive to grow. If you continue to do all of your sets with the same intensity as the previous one, your muscles will stop being challenged. The exercise will become routine. You’ll already have enough muscle for the task, and the body will see no need to improve.
Don’t get wrapped up in the useless hype about how to build muscle and gain weight that is often promoted in bodybuilding and fitness publications. It’s all crap designed to sell the magazine. There are only two types of training that must be considered in any weight training program for it to be successful. Regular weight increases and more rapid training.

Increase Weights

The object of your training is to become as strong as you possibly can. Practice only one compound exercise for each major muscle group and focus instead on increasing your strength each week by five percent. This will enhance neuromuscular development and target the fast-twitch muscle fibers that have the greatest growth opportunity.

Place greater demands upon your body by doing the most work possible in the shortest amount of time. By putting your muscles under more tension, you’ll be placing a demand upon your body for more muscle growth. It’s important that you find the proper balance, however. Such volume training doesn’t mean that you should do two hours of workouts with heavy weights. It simply indicates that you should lift weights that are near your maximum threshold and take shorter rest periods.

Avoid Program Hopping

It’s tempting to move from one program to the other; testing one, determining that it doesn’t work, and moving on to another. It’s a great way to pretend that you’re working in the right direction, but it is a proven waste of time and energy. Every program will provide some benefit for a short time if it is practiced with the intensity prescribed by the author.

You have a brain. Use it to study a program thoroughly before you commit to it. Make sure that the goals of the program, as described by the author, are the same as yours. Once you’ve decided on a program that makes sense to you, commit to it. Make an honest attempt to make it work. It’s common knowledge among those who have successfully followed a program that consistency is one of the greatest contributors to success when trying to build muscle and gain weight.