Just over a year ago I weighed 110lb! I was a super skinny runt and desperately wanted to gain weight. Then I stumbled upon a weight lifting program and gained 30lb of muscle! Here's a quick overview of my diet and weight lifting program, which I used to gain over 30lb in 12 weeks:-
You need to eat a lot! You need to be cramming in 6 meals a day and 20 calories per pound of your body weight everyday. You have to eat foods like chicken, tuna, pasta, rice and protein shakes help a lot too. If you want to build muscle and not gain fat, then you can't eat any carbs within 4 hours before bed time. We have many more Muscle Building Workout Routine Articles Now Available.
To bulk up and pack on the muscle, surprisingly, your weight lifting program must consist of a lot of rest! Sleep is one of the keys if you want to build muscle because you don't actually build muscle while you're training - only while you're resting. You should aim to get at least 8 hours a night and an extra hour during the day would be a big bonus too. Growth hormone is secreted from your pituitary gland while you sleep which is a key point to remember if you want to bulk up.
Get yourself to the gym and pump it out for an hour three times a week. Don't over do it though. If you over-train you'll not gain weight in a healthy way. Your muscles will actually become weaker because they've been worked too much and you'll become run down and won't really build muscle, you'll just gain a lot of fat. Do 6 sets of 8 reps per exercise only once per week and only work each muscle group once per week. By the last rep of every exercise you should be really busting a gut.
Use this rough diet and weight lifting program and you'll build muscle in no time at all! We have many more Workout Routine Articles Now Available.