Looking to bulk up a bit? Want to gain weight and muscle? Some may read that and think, “Yeah, right! I’d like to LOSE weight!” If that’s the case, then this article is NOT for you. Perhaps you’re just TOO THIN, and want a little more “meat on your bones.” Although adding solid, lean muscle can be difficult, packing on extra poundage is really quite simple.

First, you need to establish that you DO actually want to gain weight and muscle.

First off, poundage obtained that is not from muscle, is from bodyfat. Although bodyfat will increase your overall weight and size, it will also hide muscle beneath it, giving you a softer, undefined appearance. Perhaps you’re not looking for that “Hollywood look” anyway. But since muscle is heavier than fat, you are still better off to concentrate on building at least SOME solid muscle, even if it is covered with some bodyfat. Muscle weighs more than fat anyway, so to gain weight and muscle is what we’ll go over here. I just wanted to insure that this is something you are really after.

Okay, time for some “tried and true!” Want bulk? Got MILK?

No, seriously! As a teen, I DEEPLY DESIRED to gain weight. A scrawny kid of 160 pounds, I wanted to see 190 - or HIGHER! Wouldn’t you know it, by eating a little more food and POUNDING over 10 GLASSES OF MILK a day, I was able to achieve this goal! The first few weeks were tough on my digestive system, but over time I adapted. It’s strongly suggested that you don’t just jump right into this much milk all at once. Take the first 3 or4 weeks to build up to 10 glasses per day slowly. Trust me - your digestive system THANKS you!

Well, I DID mention adding MUSCLE.

The BEST way I’ve found to add MASSIVE MUSCLE MASS quickly is to become “ONE” with the squat machine! (Remember, YOU wanted to gain weight and muscle - NOT good looks!) To do this, the squat bar needs to hold some significant poundage, and it needs to go up and down 20 times! “Wait a minute. You’re saying HIGHER reps?!” That’s RIGHT! The latest research shows that higher reps are quite possibly the BEST way to build quick, natural muscle, such as with breathing squats.

Let me explain the process.

Once your warm-up sets are completed, put a weight on the bar that you can easily squat ten times. At this weight, you will simply be pushing out TWENTY! The first 10 should come with some effort, but shouldn’t KILL you, either - that’s what the LAST 10 are for! Stop for brief resting periods in the upright position for your last few reps as needed, but keep going until ALL twenty reps are done! Trust me - this is the ONLY set you do, and the ONLY one you need! That’s really it, in a nutshell. If you stick to this squat regimen, and consume milk like a FIEND, you are ABSOLUTELY CERTAIN to gain weight and muscle!