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Here's some advice on how to build muscle and gain weight if you're on the skinny side -

Yahoo Answers

After a few comments that it would be better if I just posted the answer here on the blog, I've decided to do just that! So, here it is.

You need to concentrate on 3 things for building muscle:

1. Train right
2. Eat right
3. Recover right

For training, you want to lift heavy weights for 2-5 sets (more sets for more experienced lifters) of 6-10 reps on compound exercises only (exercises that use multiple muscles like squats, deadlifts, bench press, pull ups, overhead press). Train 3 times per week. Full body workouts.

For nutrition, make sure you eat at least 6 meals per day. Get 20-40 grams of protein per meal. At 160 pounds, you want at least 160 grams of protein a day. Good protein sources are eggs, milk, beef, fish, poultry, and pork. Eat plenty of raw fruit and vegetables, too. Drink lots of water.

Before your weight training workouts, mix up a protein shake. Make it a double serving. Mix whole milk and a good protein powder and drink roughly 1/3 of it about 30 minutes prior to working out. During your workout, drink another 1/3. Afterwards, finish it off.

Get at least 8 hours of sleep and rest as much as possible. Walk when you can run, sit when you can stand, lie down when you can sit. The idea is to expend as little energy as possible throughout the day.

The best system I've seen for building muscle is the Stair Step Training System (SSTS). It's a 16-week course that shows you how to build muscle, shred body fat, and get bigger, stronger, and faster all over a 4 month period.

I’ll cut straight to the chase — I wrote The Hardgainer Manifesto and I sell it for $37. Today through Friday, you can get it for $10.

You also get the Arms Race for free, too. The direct link is –

Hardgainer Manifesto

No sales page (if you want to read about it, read this). The link above takes you right to the order page.

Once you buy this special report, why not sell it? Become a Muscle-Build.com affiliate. Sign up here (free, no obligation, opt out at any time). Get 75 percent commissions (or, when I boost the price back up to “normal” get roughly $27 per sale).

In the next few days, I’ll be putting up a post about a super anabolic diet plan I’ve got in the works. I’ll probably take a “phased approach,” either based on budget or aversion to food supplements (I know, some of you don’t like them, while some of you live by them).

Be sure to read about eggs here and here. You can bet your bottom dollar that eggs, milk, creatine, and whey will make up the biggest components of the mix. Oh, and chocolate milk!

That’s it for now. Stay tuned.

If you don’t want to miss it, sign up to get my best updates here:

Now is a great time to become a subscriber because I’m able to write more often now and I’m finding and creating lots of content that I think you will find pretty cool and informative.

Welcome to the May 22, 2009 edition of the Hardgainer blog carnival.

Oystein Lund presents So what does fitness mean anyway? posted at Muscle building for fat loss, saying, “What’s your motivation for doing this anyway?”

Joe E presents New Diet Craze: I Gross You Out So Much That You Quit Eating Crappy, Disgusting Fast Food! posted at Promote Health, saying, “Here’s 12 reasons why you should quit eating fast food!”

Steve Faber presents Aerobics is a Waste of Your Time if You Want to Burn Fat posted at Belly Fat Loser.

Conan Stevens presents Gain Weight – 20kg In 3 Months posted at Conan Stevens Online, saying, “Before i was a hardgainer, i was an easy gainer, then…”

FitJerk presents Building Muscle Mass By Eating More? Carbs? Why Gluconeogenesis Is Your Enemy posted at FlawlessFitness, saying, “Most know that protein is the fundamental element that you need to eat to build rock hard muscles, and carbs are something you should cut down on to avoid getting fat. Right? WRONG! Learn the secret carb to protein ratio that explodes muscle mass!”

Verna Morris presents 25 Bookmark-worthy Cheat Sheets for Healthy Living posted at Nursing Assistant Guides.

Ralph Jean-Paul presents Lessons Learned During My Self-Discipline Fast posted at ralphs words, saying, “The benefits and lessons I learned during a challenging juice fast.”

FitJerk presents Supplement Review: Purple K Creatine From Fusion Bodybuilding posted at FlawlessFitness, saying, “I stumbled upon a buffered type of creatine which is pH balanced, doesn’t need to be cycled, comes in a pill form and best off all, gives you the same results with a smaller dosage! Find out if it lived up to its claims!”

Colin Timberlake presents Training Log: The 2009 Arnold Classic 5K Pump and Run- Day 35 posted at colintimberlake.com, saying, “Former Mr. Olympia and the King of Perseverance Samir Bannout is used as the inspiration for a day of hard training.”

That concludes this edition. Submit your blog article to the next edition of Hardgainer blog carnival using our carnival submission form. Past posts and future hosts can be found on our blog carnival index page.

Technorati tags: hardgainer blog carnival, blog carnival.

I just posted a review of the Hardgainer Project X system, written by “The Muscle Nerd” himself, Jeff Anderson, and I’ve got to tell you, it’s an awesome course made especially for the hardgainer. To say it’s “tailored” to training the hardgainer is a total understatement and misleading because HPX is much more than that -

It’s a complete guide to building muscle for the hardgainer. Some of Jeff’s stuff is novel; some of it is “old school.” But all of it is effective.

Read the full Hardgainer Project X review here.