If your goal is to gain weight & build muscle, there are some basic guidelines you MUST follow if you want to achieve your goal in the shortest time. In this article I share my tips on how to bulk up. Pay attention to all I have to say…
This is a FREE guide to building muscle for:

1. The ‘Hardgainers’
2. The ‘too skinny’ ectomorphs
3. The genetically unblessed
4. Those desperate to BULK UP

Information To Help You Build UP

By Sam Winkworth CPT, SPN

There are 4 main reasons why people fail in their programmes:

1. Poor Diet - Most people simply are eating the wrong calories and not enough ‘clean’ calories.
2. Improper Technique - Many people are doing themselves more harm than good by using poor technique at the gym which can lead to injury.
3. Irregular Sleep - Most people n the UK don’t get enough sleep. Sleep deprivation slows down your metabolic rate so you crave carbohydrates for an energy boost and the vicious circle continues.
4. They Lack Consistency - They don’t stay focused throughout a 12 week programme. If they don’t see results immediately, they lose heart and quit. They don’t stick to their programme religiously.

 To get results you HAVE to be committed. No one said it was going to be easy! Sometimes it may get to the point of obsession, but it has to be like this, to reach your goals - fast…

Here are 8 proven strategies that have helped me and many of my clients put on muscle and can do the same with you:

1. Start Training Hard - Your workouts should consist of heavy compound movements (multiple joint movements) such as Squats, Deadlifts, Bench Press, Dips, Lunges etc. with weights that allow you to perform 6-10 reps per set. Lifting in higher rep ranges may not trigger your muscles into growth.
2. Start Eating Six Small Meals Per Day - To get the most muscle out of your weight gain, avoid junk food and focus on eating organic WHOLE foods. A good weight gain diet should comprise of around 30-50% protein, 20-50% carbohydrates and 20-40% fats (most of which should be essential fatty acids). Different ratios will work for different people.
3. Split Your Workouts - Since you have a fast metabolism, you need to train with MORE intensity, but LESS frequently…

   Day 1 Chest, Shoulders & Triceps
   Day 2 Off
   Day 3 Back & Biceps
   Day 4 Off
   Day 5 Legs & Abs
   Day 6 & 7 Off

4. Sleep Well -  Ever heard the saying ‘you don’t grown in the gym, you grow out of the gym?’ Well it’s true and sleeping is the time when your muscle tissue repairs itself. Lack of sleep can seriously inhibit your gains. Start getting at least 8-9 hours of sleep per night.
5. Use Nutritional Supplements- Supplementing with a good multi-vitamin supplement these days should be considered. Quality Vitamins & Minerals can help the body so that its not deficient in any of the micro-nutrients necessary for muscle gain.
   Meal replacements can provide quick, convenient nutritious meals and can help you strengthen your diets weak points. Meal replacements are a better alternative than bars. This is due to the ‘additives’ they put in the bars to make them barely edible. Remember, supplements are supposed to ‘supplement’ your diet - not be the base of it.
6. Limit Alcohol Consumption - 2-3 drinks per week should be ok. Heavy drinking or binge drinking whilst training can seriously reduce your strength and recovery. Remember, alcohol is a toxin and can be easily stored as fat. You will never improve on your physique.
7. Increase Your Water Intake - Many people do not drink enough water when they’re eating to get big. Water flushes out the toxins and other metabolic waste products that build up during workout. Water is ESPECIALLY important when following a high protein diet as it helps remove excess nitrogen and urea (Too much of both is toxic to your body).

   Also, drinking water can actually help you shed excess weight. When water is in short supply, your body, thinking there’s a shortage begins hoarding it. This water is stored in excess cellular spaces. In other words, your skin starts looking soft and puffy.

   Also, supplements such as Creatine and Glutamine will work more effectively as they pull water into muscle cells, thereby causing an anabolic environment needed for growth.
   So, for this to work, you need to drink plenty of water.

8. Protein Requirements - The first place you should look if you’re not bulking up is your protein intake. Insufficient protein can severely hamper your gains, although too much protein and your kidneys will have a tough time trying to metabolise it.
   Eating 1-2 grams of protein per pound of bodyweight is enough for your muscle tissue to repair itself so that it can grow back thick and stronger.

   These strategies are the basic fundamentals if your goal is to build muscle in the fastest time and are merely a drop in the ocean from what you could learn when you take out Sam’s New Weight Gain System.

   This system is the only personal training programme that embodies the university laws of muscle growth, and goes even further in optimising your results by using exact training techniques that have helped Sam and many of my clients put on well over a stone in muscle.

What do YOU THINK? We’d love to hear from you. Send your comments and questions to admin@evolutionfitnessandnutrition.com

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