How to Gain Weight Fast- 5 Powerful Tips

Written by Jason Ferruggia Topics: Training

Let’s face it; nobody wants to be skinny and weak. Deep down everybody desires the ripped, muscular physique of a UFC fighter or an NFL running back.

But the question that perplexes many of you is “how do I get that look?” Well search no more because I am about to teach you how to gain weight and build muscle at break neck speeds and finally achieve the head turning physique you have always dreamed of.

Most skinny guys and wannabe mass monsters make numerous mistakes in their training programs and naming them all here would take an entire book. But the important thing is that you stop making those mistakes immediately and start following my five tips on how to gain weight fast.

  1. Train Heavy- You will never build any significant size with high reps and light weights. If you want to get huge you need to add weight to the bar and bring your reps down a bit.

  2. Don’t Train For More Than 45 Minutes Per Session- Your testosterone output is dramatically increased during a weight training workout but this only lasts for 45 minutes. After that point its shot. What happens then is that your testosterone levels start to plummet and cortisol levels start to rise. Cortisol eats muscle and increases body fat storage. So hit it hard and get out quick.

  3. Always Follow the Law of Progressive Overload- If you want to get huge you have to use progressive overload in your training. What this means is that you absolutely must improve upon your previous performance every time you enter the gym. You can do this by lifting heavier weights, doing more reps with the same weight, doing more sets, doing the same amount of work in less time or doing more work in the same amount of time. But whatever you do, DON’T do the exact same thing as the last time you were in the gym. You must give your body a reason to grow and repeating the exact same workout as last time does not force muscle growth.

  4. Use Big, Compound Exercises- Exercises like squats, deadlifts, military presses and rows should be the staples of your mass building workout program. These are the exercises that build the most muscle and stimulate the greatest testosterone production. Most machines are a waste of time and do very little to help you pack on size. Stick with free weight movements like dumbbell presses and good mornings, and bodyweight exercises like chin ups and dips.

  5. Eat Big- No matter how good your training program is you will never develop a massively muscled physique if you don’t consume enough calories. You need to eat every 2-3 hours and focus on getting one gram of lean protein per pound of bodyweight daily and an ample amount of clean carbs and healthy fats. For super skinny guys with a fast metabolism I recommend focusing on foods like rice, potatoes, pasta and consuming 30% of your calories from healthy fats like avocado, nuts and cold pressed oils.

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11 Responses to How to Gain Weight Fast- 5 Powerful Tips

  1. Billy August 18, 2008 at 11:23 am #

    great stuff! Glad to see the posts happening again…
    With regards to training heavy for size..what is the ideal rep range? I know there is sometimes confusion between rep range for strength gains vs size gains.
    Also, if you’re working out hard like that can you do back to back training sessions or wait a day in between?
    Relentlessly trying…

  2. Joseph Benne August 18, 2008 at 6:58 pm #

    Ciao Jason,

    As usual, your articles/posts are chock full of valuable and useful information to your reader. It is a pleasure reading and analyzing articles by fitness professionals who extoll the virtues “old school” principles and wisdom in their fitness and training philosophy…just like myself.

    The only area where I disagree somewhat is the dogmatic belief and adherence to eating every two or three hours…
    that really does not allow sufficient time for proper digestion…(every three hours isn’t too bad…but three and a half to four hours would be more along the ideal time frame…(at least thats what has worked best for me…and I have tried the two and a half to three hours many times in the past…

    I am nearly 50, and feel I am in the best shape of my life…
    dur mainly to incorporating mostly compound exercises/bodyweight/gymnastic type movements, and power/olympic lifts in my routine, aolng with more flexibility work as well…love it!

    A higher protein, higher fat diet with moderate carbs works best for me…
    somewhere in the neighborhood of 40% protein, 40%fat, and 20% carbs…maybe 25% carbs at most…

    I see you are a fellow New Jerseyian…
    would be great to workout and break bread with you someday if that day ever came…
    other fitness pros I like are Mike Geary, Greg Ballentine (spelling)?, and the guy that promotes Maximum Matabolism…(can’t believe I forget his name)…

    Health, happiness, and blessings,

  3. Jonathan August 19, 2008 at 4:02 pm #

    I think everything your saying is correct but I have a question. In previous post u talk about getting big by doing pull ups, dips and blast strap push ups ( which i own) so is it possible to gain size by eating tons of food and blasting pull ups, dips and strap push ups? Thanks Jay keep up the good shit.

    Jonathan Cole

  4. pete August 21, 2008 at 4:04 am #

    Your tips are great! I train heavy and compound and do a lot of body weight exersize. Getting big. However, when I was skinny my punch was like lightning, and I,m starting to slow down a little. Other than bag work and clapping press ups what else can I do to get the snap back? Also I know you aint a fan of protein powder but the only way I can eat enough is buy smokin weed and getting the munchies, and work prohibits this in the morning. Any suggestions?

  5. Sanderson August 22, 2008 at 12:28 am #

    Dude make sure your shoulders and low traps are strong and your acclerating smooth.

  6. admin August 28, 2008 at 2:33 pm #

    I prefer to stick in the 5-10 rep range for size.

    You can train back to back days if you have fairly decent recovery ability. If not, train every other day or three times per week.


  7. admin August 28, 2008 at 2:34 pm #

    Yes it is. I would add in some pistol squats and maybe back extensions with the pushups, chins, dips and inverted rows and you can definitely get bigger on bodyweight only stuff.


  8. Harry August 30, 2008 at 6:38 am #

    Hi JF, i ‘ve bn rdng ur stuffs for quite a long time, but m nt abl to pick high weights can u suggest smthing, will be gladful.



  9. harpreet August 31, 2008 at 10:57 pm #

    hi jason you said Always Follow the Law of Progressive Overload. what will i do reduce time, high rep or havey weight. if i feduce time how much & after that what will i do.

  10. Andrew October 3, 2008 at 8:16 pm #

    I really like your article. I am at 130lbs and want to get to my destination of 138lbs ie im only 171cm tall. I understand that you say workout for only 45minutes. But What happens if i workout for 45minutes then do cardio and verticle leaping exerciese for lets say another 1 and a half. Would that do any problems for me? And if so would it make a difference for me to do the excercies like 5 to 6 hours later after the weight lifting workouts?

  11. Russell E. Willis July 18, 2013 at 9:48 pm #

    It’s extremely important that whenever looking to build muscle you obtain the appropriate volume of rest. You must give your own muscles the opportunity to recover so they can grow bigger. Ideally you would like to give the muscles that you just labored on at the very least 48 hrs of rest.