You have been thin and scrawny all your life and no matter what you do, you have difficulty in putting on weight. You are sick and tired of hearing nicknames and jokes about your condition. In the health and fitness industry, you are considered a hard gainer and Testosterone and sex drive are your biggest enemies. So what can you do to gain some weight?

Firstly, you should understand that there are two kinds of weight you can increase. That is either you increase your body fat or your muscle mass. I am sure your preference will be to increase muscle mass although some of you may be so desperate that you don’t care if your fat level goes up although gaining body fat to a certain level may be unhealthy and not aesthetically pleasing.

Some of you may have tried lifting weights to gain muscle mass, but without much success. My questions do you do the right exercises for massive muscle mass gain? Did you eat correctly to fuel muscle growth? Did you get enough rest for your body to repair itself after whacking it with intensive exercises?

Let me elaborate. If you are lifting weights to gain muscle mass, you should be doing compound exercises instead of isolation exercises. Compound exercises are movements that require more than one joint to be activated. Take for example the dumbbell curl. That only requires your elbow joint to move and as such, only your biceps and to a lesser effect, your forearm muscles are worked.

On the other hand, compound exercises like squats require the movements of your ankles, knees, hip, and the support of your spine which work the muscles of your entire lower body, your core, and your back activating overall muscular growth for almost your entire body. On top of that, because of its intensity, your body reacts by producing more growth hormones and testosterone to repair and grow muscle tissues when you sleep encouraging muscle growth even in parts of the body not worked by the squats, for example, your arms. Incredible, isn’t it?

However, doing the correct exercises for muscle gain is only part of the equation. You have to eat more, especially protein to feed your muscles. If you do not eat enough to feed your body, your muscles can’t grow and thus, you may need to consume protein supplements and multivitamins. If you are over 30 years old, you may also need to supplement with human growth hormones releasers, and if you are a man, testosterone releasers because these hormones decline as we age.

Some of you may think that I am referring to steroids and for the record, I am not. There are nonprescriptive products in the market that are made of natural herbs to encourage your body to produce more of your natural hormones to help you to gain muscle weight. That is why they are called releasers and not drugs.

Last but not least, you should have enough rest and sleep. So do not work on the same muscle group more than twice a week and if you are older, not more than once a week. This is because our body needs time to recover from the stress of the workouts.

Sleep is the time when your body shuts down to recover from the day’s stress and to repair your body. It is the time when your body will build more muscle tissues. If you do not have enough sleep, your muscle gain will be compromised.

So if you want to gain weight, especially muscle weight, you have to do the correct exercises, eat correctly and have enough sleep and you will soon see your weight inching up month after month. Who says hardgainers cannot gain weight?