Who wants to gain weight and muscle and not just muscle? Well obviously someone who needs to add mass to their body like a football lineman or someone trying to go up in a weight class. Other people who are looking to add overall weight would be an exceptionally skinny guy. Adding weight is easy, adding pure muscle is not as easy.
[I wouldn't recommend the typical bulking up approach that a typical bodybuilder like this follows. This guy looks 100% different off season than he does when competing. To me he simply just looks fat in this picture.]
Are You Really Trying to Gain Weight and Muscle?
Any weight that you gain that isn’t muscle is mainly body fat. The problem with adding body fat is that it blurs muscle definition and you have to work hard to lose it when you want to look lean. Also, it makes your strength to weight ratio lower compared to if you just add pure muscle. The choice is yours, but I suggest just focusing on adding muscle. Since this article is about how to gain weight and muscle I will outline how to do that. I just wanted to insure that this is something you are really after.
Go “Old School” and Start Drinking Milk Every Few Hours
When I was younger, I badly wanted to add weight. My goal was to go from 160 up to over 190 pounds. I did this by following a formula of adding 10 glasses of milk per day to the decent amount of food I was already eating. The first few weeks were tough on my digestive system, but over time I adapted. I would recommend taking 3-4 weeks, easing your way into adding this much milk to your diet. If you drink this much right off the bat, you get all sort of bad digestive side effects.
Live Under the Squat Rack
Squats work extremely well at adding mass to your body. You won’t wind up with the nicest looking physique in the world if you do tons of squats, but you will gain weight and muscle. The key to gaining the most amount of muscle with squats is to do 10-20 reps with heavy weight. You would think that low reps might add the most mass, but you would be wrong. In fact, there is a method called “20 rep breathing squats” that add more muscle naturally than probably any other method.
An Outline of 20 Rep Breathing Squats
Here is the simple workout in a nutshell. After 3-4 warm up sets in the squat rack, grab a weight that you can comfortably squat 10 times. You are going to do 20 reps with that weight. You will do as many as you can and then with the bar on your back, pause, then push out another rep. Keep pausing then pushing out another rep until you get 20 total reps. This is your only set. Do this squat workout and drink milk like crazy and you will gain weight and muscle guaranteed.
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