Muscle Building Plans

How to Gain Weight, get Muscles and Shape

....... and better results in the Gym

Gaining weight through building muscle by weight training is a very effective way to look fantastic.

Even within as short a period as a month or less you should be able to see a noticeable difference.

However to really get the best possible results you need to focus on both the training plan as well as what you eat and when.

1. What to Eat & Drink

The importance of what you eat and when can not be overstated. If there is one item you should never do (as for any other sport) is to start on an empty tank. Not only will you be draining your system of energy - you will also not get the best possible results.

Forget all the comments on the "body building supplement" sites, etc. You don't need to spend a fortune on artificial drinks, chemically enhanced products, etc. Just by following some simply nutritional steps you can get great results, and help your health in the long run.

Before any activity do take in some easily absorbed carbohydrates - the best time to have protein is within 1 1/2 hour after training, as your muscles need high quality protein to rebuild.

Example

How the right plan helps

Sean

Bullied at school and fed up being laughed at....

.....turned himself into a body building champ.

For his plan : click here

This sounds more complicated then it is.

The Healthy Weight Gain Manual goes into much more detail - click here

2. Slow & Heavy or Light & Often ?

What weights or equipment you use will have a major impact on your success. Do you want to gain big muscles ?, shape ? - where do you want your muscles and how do you want to look ? How often can you go and how do you get best results from the time you spend ?

The key to your success will be the training plan you follow.

Simply going to the gym, or lifting weights at home, is not enough. For best results you will need a structured plan - so that you know exactly what to do to gain muscles and weight.

Do realise that this plan will change as you grow and your body changes. That is why all the good plans will provide you with detailed advice on how to increase your weights, what to lift and when, and which bit of equipment to use.

2a. Your local gym

Your local fitness instructor might be able to provide advice (but do check what experience he has as most tend to specialise in weight loss).

Most gyms have the right type of equipment to build muscles and shape.

To get the best results from the equipment you need to get specific advice based on your own objectives - for example there is a major difference between wanting to build an "impressive" upper torso or wanting to avoid the "skinny legs" challenge.

Also work out how much time you have available.

Don't believe all the myths about having to spend hours and hours in the Gym. Using the advice from some of the plans below you will gain muscles and shape for only 3 hours or so a week in the Gym.

2b. Downloadable Manuals

Alternatively there are a variety of downloadable manuals. They are very effective and will really speed up your results.

Try to avoid all the 'cheapo' guides you see on the net - they are really not worth getting. If you don't have any money one option is to check in your local library.

It is very important to realise that you need to change and adapt your training plan as you grow and get bigger.

Below you will find the top 3 plans - they will all help and provide you with a detailed plan.

In addition plans like "The Truth about Building Muscle" and "The Skinny Guy" also provide advice by email. That way you will have a contact point in case you have a specific question.

The Truth about Building Muscle (Most Popular)

By far and away the most popular plan.

It's a very detailed ( 249-page) e-book which provides easy to follow plans, and will provides advice on how to change your plan as you start gaining muscles and shape. In addition you get access to a full exercise database, free online personal training, printable workout plan and more.

Cost : varies but about $77.

Verdict : probably the best if you want to really get some muscles and look the part ! For details click here

Dumbbell routines and exercises

If you want to train at home then this book is something to consider. Many people just don't have the time (or want to) go to the gym.

Contain practical advice on the best way to use weights at home.

Cost : $27.

Verdict : it's the only one we know which gives details of how to train at home but maybe not as good as the other two For details click here

Skinny Guys Secrets to Insane Muscle Gain

Yes it's great for blokes and like the others you get loads of freebies. However we really like the women bit (just follow the links on the main page) as it is very practical if you go to the gym and just want to get some shape and look great.

Cost : $77.

Verdict : probably the best if you want to get a great shape and look. We think it's unique in that it has a specific female section. For details click here

More information

For details of how to select weight gain products - click here

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