How To Gain Weight Fast : Build Muscle and Burn Fat


If you want to learn how to gain weight fast, then you came to the right place. In this article you will read about the best bulking foods, tips and exercises that will boost your numbers on the scale.

To some this may sound crazy when you tell them that you want to gain weight and bulk up, they might laugh and even offer you some of their weight (jokingly).

They probably don’t understand that just like they might struggle to lose weight, us skinny guys are struggling to gain weight and keep it on after gaining it.

Learning how to gain weight might not be everyone’s goal, but I’m sure there are plenty of guys out there that could use a few extra pounds, at least were I’m from.

Bulking up is not all about nutrition, yes that’s a huge part of it but many factors go along with that.
Stuffing down all kinds of food, calories, fats and sugars isn’t going to get you the “bulky” type you are looking for.

How To Gain Weight Fast

The main reason for not being able to gain any weight is because you are probably not consuming enough calories, carbohydrates and protein through out your days. Below there is a list of the most common reasons that could be holding you back from gains.

Want to know how to gain weight fast? Follow a few simple rules and you will see major gains.

  • Not Eating Enough (burning more than your actually eating)
  • Avoid Doing Cardio (if you’re planning on bulking up, cardio is your enemy)
  • Haven’t Been Increasing Weights (if you work out with the same weights without improving, you will remain the same)
  • Not Doing Exercises That Build Mass (some exercises have a bigger impact in increasing muscle mass than others do)
  • Might Be Suffering From Low Testosterone (having low testosterone can hold your muscle gains and strength back)
  • Not Getting Enough Rest (#1 muscle mass builder, resting is very important when it comes to building muscle)
  • Overworking Muscles Out (doing many sets and repetitions isn’t going to give you muscle size, instead the opposite)
  • Last but not least, if you are doing everything listed above but still can’t gain weight then you might have a really high and fast metabolism or overactive thyroid. (best to see your doctor)

How To Gain Weight Fast – Explained

Knowing how to gain weight fast and memorizing these simple rules can be easy, but actually applying them to your daily life can be quite challenging but well worth it if you want to be big!

How To Gain Weight Fast? By Eating More!


This is probably the main reason why you aren’t gaining any weight.
Eating more than you normally would will result in weight gain, at least double the calories of what you will normally eat.

When we say double the calories, we don’t mean by eating greasy fast food, burgers and french fries. You need a high calorie, high carb, high protein and low-fat diet if you want to gain lean muscle mass fast.

Certain types of food can boost your gaining’s in a short period of time, take a look underneath and see the different types of food to gain weight with.

Don’t allow yourself to get hungry, your body will start feeding off the muscle if you don’t feed it at all times. It will start to burn off the fat, eventually burning off some muscle tissue at the same time. Eat..Eat..Eat!!

How To Gain Weight Fast : Weight Gain Foods

  • White Rice
  • Brown Rice
  • Pasta
  • Wheat Bread
  • Potato
  • Sweet Potato
  • Pistachios
  • Peas
  • Ground Beef
  • Meats
  • Chicken
  • Fish
  • Banana
  • Grapes
  • Peanut Butter
  • Eggs
  • Whole Milk
  • Peanuts
  • Cottage Cheese
  • Cheddar Cheese
  • Black Beans
  • Almonds

How To Gain Weight Fast – By Cutting Off All Cardio


Knowing how to gain weight fast is also understanding that cardio is your enemy. Cardio burns calories, and calories is what you are after.

If you are running or jogging on the treadmill before lifting weights, you will never increase muscle mass.

You will look very fit and athletic but it will make it almost impossible to gain weight unless you cut all cardio out.

Lifting weights burns enough calories alone, no need for the extra heart pump.

Next time you are heading to the gym, skip the treadmill or elliptical and head for the weight room. Lift heavy, drink plenty of water and don’t do an exercise longer than 4 sets.

Stay for no more than an hour to an hour an half at the gym, working out for a longer period of time will only cause you to burn more calories making you look skinnier.

How To Gain Weight Fast – By Increasing The Weights


Okay this is simple when it comes down to following the rules on how to gain weight fast. In order to be able to gain weight and bulk up muscle mass you need to step up your game by increasing the weights for every exercise.

Ever heard the phrase “train insane or stay the same” ? and it surely is true when it comes to increase muscle size and increasing body mass.

The main reason your arms are probably the same size they were a month ago or your chest is because you are probably lifting the same amount of weight every time you are at the gym. Big mistake!

Want to get big and bulky? Lift heavy weights with low repetitions.
High repetitions will cause your muscles lean, but not big and that’s because fast, high repetitions cause activate fat burning process while slow heavy low repetitions cause new muscle growth tissue to form.

Here’s an example of a low-repetition heavy weight how to gain weight fast program for arms:

  • Straight Barbell Curls = 4 Sets with 6-8 Repetitions on each set
  • Alternative Dumbbell Curls = 4 Sets with 8 Repetitions on each set
  • Hammer Curls = 3 Sets with 6 Repetitions on each set
  • Close Grip Barbell Curls = 3 Sets with 8 Repetitions on each set

Here’s a little tip you could follow next time you are lifting and want to know how to gain weight fast;
The amount of weight being used is different for everyone and every exercise, but it’s easily figured. When you are performing the exercise and you are getting close to your 6th or 8th rep and you feel like you have enough strength and energy to do more repetitions then the weight you are using isn’t heavy enough.

The weight needs to be heavy enough so your 6th repetition is very hard to finish and there is no way you could do more than 8 repetitions. Following this method will deliver maximum muscle growth and weight gaining.

How To Gain Weight Fast – Workouts and Exercises

Everyone has a favorite muscle they like to workout, same thing goes for exercises.
Another common mistake is that some of follow the same workout routine every day, week and year without changing much to it.
If you’re getting continous results from that then there is no really need to change, but it’s recommended to switch up your workouts and exercises if you wan’t to gain weight fast.

Your body and muscles get used to the same workout routine just like your tolerance builds up overtime with medication, causing very little effect to muscle growth.

If you’re looking on how to gain weight fast, switching up your workouts can have a huge positive impact.

How To Gain Weight Fast – Exercises for Bulking


  • Barbell Squats ( increases weight gaining, mass, muscle strength and size by increasing natural testosterone)
  • Straight Barbell Curls (excellent for increasing muscle mass, volume and size)
  • Reverse Ez Curl ( best for increasing thickness to your biceps)
  • Hammer Curls ( increase volume and thickness to your biceps)
  • Deadlifts ( increase body weight, mass)
  • V-Rows ( excellent exercise for increasing upper body size)
  • Bench Press ( excellent exercise for increasing upper body size)

* Exercises Tip: Try to stay away from exercise machines (not including bench press) and also exercises that are performed by cables, these give you the least results compared to “free weights” like dumbbells and barbells. Using dumbbells for your exercises will give you the best results in the shortest time possible, not to mention you will notice an increase in body muscle mass.

How To Gain Weight Fast – Increase Your Natural Testosterone


Did you know having a low testosterone can impact more than just your sexual life?
As you’re getting older your testosterone levels start to decline, this can have many negative effects towards your health but it can also keep you back from gaining weight and bulking up.

Testosterone is what helps a man build muscles, boost the size of the penis, maker the voice deeper and it’s what pretty much keeps you going.

Testosterone starts decline around the age of 30, but exercising can increase testosterone levels and keep them at healthy levels.

If you’re sex drive is starting to decline with your energy levels, you most likely are suffering from low testosterone but there is no way of knowing without a blood test.

Here’s a list of testosterone increase supplements, a way on how to gain weight fast.

  • ZMA
  • HMB
  • Tribulus
  • D-Aspartic Acid
  • Testofen
  • LJ100

How To Gain Weight Fast – Sleep and Rest More


Resting is very important when it comes to building muscle mass, and if you wan’t to know how to gain weight fast in a short period of time then you need to make sure you’re not skipping this one from the list.

Increasing muscle size and gaining weight is all about letting your body rest and “GROW”.
Muscle grows at nigh-time when you’re sleeping and not when you are at the gym working them out. It’s important to get at least 8 hours of sleep during the night time for maximum muscle growth and expansion.

Skipping and missing hours from your nigh time sleep cannot be made up in the afternoon, it’s just not the same effect on your muscle growth.

Remember that your muscles need at least 36 hours of recovery time before being worked out again, but if you are planning on gaining weight and mass, it’s best you only workout each muscle only ones to twice a week the most – the less the better.

How To Gain Weight Fast – Overworking Your Muscles Out


This goes along with the statement made earlier above, and that’s because your muscle growth actually happens when you are resting and feeding your muscles with protein, nutrients and good carbohydrates.

When you are at the gym and you’re feeling pumped and that nothing can stop you from your workout, stop and think that you are actually signing yourself up to shrinking !

Yes, the muscle pump and tightening of the skin can be an amazing feeling but do you ever feel deflated right after your workout and smaller than before you worked out? It’s not just your imagination..

Don’t stay longer than an hour to an hour and half at the gym and most definitely don’t workout the same muscle every day for hours and hours!

Knowing how to gain weight quickly can have some big advantages especially if you are into bodybuilding and heavyweight lifting.

If you want to know how to gain weight fast then these are the main rules you need to follow for bulking.
Remember that to gain weight means you have to spend money feeding yourself and not letting yourself get hungry.

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