ABC (Always Be Consuming)
The main focus point when gaining mass is easily your food intake. If you are not consuming the proper amount of calories and the right types of calories, you will never get to where you want to be. How do I know how many calories I should be taking in? The formula that worked best for me was this; Body weight multiplied by 22. For example, if you weigh 135, you would consume 2970 calories daily (135 x 22 = 2970). Can I consume more then 22 times my bodyweight? Absolutely, anywhere from 22 to 25 times your bodyweight will be good to gain weight fast. The reason I went with 22 was because if you are a beginner, it will be hard to consume this many calories right away. You have to get your stomach used to eating more so that you don’t feel like you are force feeding yourself.

Once you have figured out how many calories you will be consuming, break those calories up into 6 meals. Spread those 6 meals out a few hours apart.

Daily caloric type percentage
Carbohydrates – 50 percent
Protein – 30 percent
Fats – 20 percent

List of great sources
Carbohydrates: Wheat bread, wheat pasta, oatmeal, brown rice, and fruits.
Protein: Chicken breast, egg whites, fish, and turkey meat.
Fats: Peanut butter, avocado, olive oil, flax seed oil, and almonds.

Preworkout and post workout tips: I recommend having a protein shake 30 minutes to an hour before your workout session. After your workout, I suggest having a protein shake blended with fruits. The reason you want to add fruits is to increase insulin levels and replenish the body of protein and carbohydrates.

Top compound exercises
-Squats
-Deadlifts
-Overhead military press
-Bent over rows
-Bench press
-Dips and
-Pull ups

Focusing on these workouts is very beneficial when building mass because they all target several muscle groups. These workouts will also build your strength at a faster rate and help you avoid fatigue. Ultimately helping you lift heavier and for longer periods of time. In return, you will build muscle mass quicker then normal.

Heavy lifting
Make sure you are increasing your weight regularly. If you are performing 8-10 reps on a certain exercise, increase the weight until you can only perform it 5-6 times with the last rep being difficult to complete. Eventually you will be lifting that amount 8-10 times, that is when you increase the weight again and so on. Lifting heavy will cause strain to the muscle which in return will cause it to grow, it is that basic.

Note: I don’t recommend going so heavy that you are only performing 2-4 repetitions, lifting too heavy could make you more susceptible to injury.

Rest
If you are a hardgainer, resting enough is crucial to gaining mass. If you eat, lift right, and lift heavy, but don’t rest enough, you will see little to no gains at all. I’ll put it simply; our muscles grow while we rest. The time for the most muscle growth is in your sleep during the REM stage.

Focus on these 4 steps
If you are a hardgainer, follow these four simple steps to gain the size you have always wanted. If you are truly sick and tired of being small and scrawny, getting the body you have always wanted is really just four steps and a little bit of hard work away. Eat, lift right, lift heavy, and don’t forget to rest.

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