(1) By weight gain we mean gaining lean body mass. Lean mass is added to body only when it is subjected to weight training. Weight training creates a condition in the human body wherein body’s muscles grow in size after it gets proper diet containing enough protein and proper rest.

(2) Your purpose should be to gain some muscle mass and not fat gain. Remember, muscle has got shape which gives you lean and trim look of a bodybuilder. Fat does not have any shape.

(3) Muscle mass gain is possible only when you do heavy weight training with correct techniques and eat a protein rich diet atleast 5 times a day.

(4) You should therefore follow the Bodybuilding program FOR GAINING WEIGHT.

(5) Also remember that just by following Bodybuilding program you cannot become a huge bodybuilder in a short time. It takes years of dedication, discipline, hard work and a lot of money to spend on protein rich diet. Therefore you can always draw a line where you want to stop and maintain yourself. But you have to follow a bodybuilding plan to gain weight i.e. muscles.

(6) Most of the gym goers have to spend at-least a year doing regular exercises to build the required mass. Do not force your body to grow as you can never out-smart your body. Increasing your strength and muscles size is a slow process. You cannot hasten it by adding poundage to your exercises faster than your body can build strength. Set reasonable limits and work within that limit. First reach for the small goal and then reach for another small goal. Bit by bit you will definitely get bigger.

(7) Eat more to grow more. Every day eat enough protein which aids in muscle building. Calculate your daily food requirement as shown in Body-building page. Maintain daily intake record to ensure you do not miss any meal. Vitamins and Minerals are important and therefore to ensure enough supply of these micronutrients, take multi vitamin and multi mineral supplements daily apart from eating fresh fruits and vegetables daily. As a rule of thumb, you must eat every 3 hours and each meal should contain enough protein and complex carbohydrate.

(8) Take enough rest without fail. Do not train the same body part the next day. Give 48 hours of rest between small body part and 72 hours of rest between big body part like legs and back.

(9) Drink a lot of water before, during, after exercise and through the day.

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