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Weight Gainers: How to Gain Muscle Mass?

    Muscle Mass

    Everyone wants to look good. Imagine walking down the street and knowing that you had the sort of body that made people naturally just check you out. Imagine walking into the office at work and knowing that everyone looks up to you.

    All the guys keep subtly asking about your workout plan and commenting about how you keep gaining muscle mass, and all the women get shy and giggly whenever you walk by. Imagine going for a night out with friends and feeling everyone's eyes on your back, groups of pretty girls whispering to each other as they subtly check you out.

    Why Gain Muscle Mass?

    So many people today struggle with their bodies. Struggle with losing fat. Struggle with gaining weight and gaining muscle mass. And considering that being fit and healthy has a massive effect on your confidence, how you move through the world and treat other people, as well as how other people treat you, it's important to look and feel the absolute best you can.

    In fact, every study on the subject shows that your appearance and how good you look has such a profound effect on how people treat you that there's a scientific term for it: The Halo effect. Put simply, if you're attractive, people automatically assume you're also competent, intelligent and fun to be around.

    Physiology of Muscle Growth

    Unfortunately for us, modern life doesn't help us build the lean, attractive physiques that people are drawn to. Instead, for the vast majority of people who spend their lives sitting in offices, the opposite is true. We all have bad posture from craning over our computer screens, more people are obese than ever, and the people who aren't fat, still generally aren't fit.

    Thankfully, there's one easy fix. One thing that guarantees the sort of healthy, athletic physique that attracts other people instead of repulsing them.

    Men's HealthMen's Health magazine:

    Muscles only grow when stress is applied to them. When we workout, we're literally breaking down the muscles in our bodies. Then, in the hours after the workout, our body starts to fix the damage done, repairing and thickening up the strained strands of proteins that actually make up our muscles. Because you've worked yourself hard and damaged your muscles, your body retaliates by making those muscles bigger and thicker, adapting to the work you've forced yourself to do.

    Weight Gain Diet

    Of course, in order to repair the damaged muscles, you also need to eat right, but the modern diet, high in sugar, fat and artificial chemicals, is possibly the worst diet there is for building muscle.

    Things like sweets and soda actually short circuit your body, sabotaging your exercise efforts by sending your hormones haywire, converting that sugar straight into stubborn, hard to remove fat.

    FDAAccording to U.S. Food and Drug Administration:

    The single best thing you can do is eat whole and eat natural. Lean meats, fish, fruits and vegetables, nuts, cheese, milk, oats. These should be the staples of your weight gain diet, the staples you build your meal plans around.
    There's nothing wrong with eating the same thing over and over again. It means there's never any question about what to eat, and no way to go wrong. It means you'll be consistent, day after day, week after week. And that consistency leads to consistent muscle growth and weight gains.

    Exercises to Gain Muscle Mass

    The single best exercises for building muscle are compound exercises. Exercises like the squat, the overhead press, the deadlift. Full body exercises that work as many muscles as possible.

    For a beginner, the best thing to do is find a simple program, for example Starting Strength by Mark Rippetoe, or Jim Wendler's 5 x 5, and follow it for twelve weeks. Stay consistent, even if it looks like you've plateaued, because again, it's that consistency that will lead to results.

    If you're exercising and eating right, there's just one last step you need to make sure you're getting the greatest gains you can. Using a good set of weight gainers like protein supplements.

    How to Gain Muscle Mass?

    Whilst a good exercise program and a good weight gain diet can make major differences to your physique, to streamline the process, to get the best results possible, it's important to also be taking the correct weight gain supplements. A good supplement program alongside regular weightlifting will massively accelerate your gains of strength and muscle, leading to results it's literally impossible to achieve in any other situation.

    Sometimes, it can be as simple as a protein shake every morning, because most people don't eat enough calories. Most people starting a new exercise program and looking to get big or lean definitely don't eat enough protein.

    International Federation of Bodybuilding and FitnessInternational Federation of Bodybuilding and Fitness:

    It's hard, especially with the busy life we all lead in this day and age, to prepare good, clean, healthy food, and harder still to find the time to eat it in between everything else we have to do. Thankfully, with the amount of weight gain supplements available on the market, getting the right amount of proteins and nutrients to supercharge your workouts and put your body into fast forward when it comes to muscle growth is easier than ever.

    Recovery and Weight Gainers

    It takes less than 5 minutes to make a shake every morning. A shake that can deliver up to 1000 good, clean calories and over 50g of protein straight to where it's needed, your aching muscles.

    That's when your muscles grow, after all. When you're not lifting weights. It's after you've finished exercising, when you're resting, that your body does the work to increase your muscle mass and give you the shape and definition you're looking for.

    In fact, if you don't give your body the right amount of rest exercising can actually destroy muscle instead of building it. It's important to make sure you get the right recovery, and that your body is provided with all the nutrients and vitamins it needs to rebuild itself. The easiest way to deliver the things your body needs to repair itself to the fullest and maximise growth? A serious weight gain supplement program. Most good weight gainers have exactly what your body requires, and deliver targeted bursts of nutrients directly where they're needed, when they're needed.

    Weight Gain Steroids

    First, let's get the obvious out of the way. Steroids work, and they work extremely fast. However, the sheer amount of side effects, both minor and life threatening, are why it's never recommended to use them.

    Side effects like hair loss, acne and greasy skin ruining any positive the effect your new physique will have. Side effects as serious as heart problems, kidney damage and liver failure. Not to mention 'roid rage,' the increased aggression and uncontrollable temper that inevitably comes with a cycle. With all these side effects just to get the same result you could get with a well supplemented and consistent exercise program, steroids are generally a really bad deal.

    How to Gain Muscle Mass Without Gaining Fat?

    With a decent weight gain diet plan full of all natural foods and high in protein, a regular workout routine you follow consistently, and most importantly a good weight gain supplement program to support it all, anyone can make absolutely massive gains in muscle mass, size and strength without gaining that unwanted excess fat.

    All it takes is that first step. So cook some steaks, order some supplements, lift some weights, and take that first step to a fitter, more muscular, happier life.

    Step-by-Step Guide to Gaining Muscle Mass and Weight for Better Performance

    Gaining muscle mass and weight can boost your strength, endurance, and overall athletic performance. This guide outlines nine clear steps to help you reach your goals safely and naturally.

    By following these nine steps, you can build muscle mass, gain weight, and improve your strength and endurance. Each step works together to create a balanced routine that supports both your workout efforts and your overall health. Stay consistent with your diet, sleep, and training, and give your body time to adapt and grow. With dedication and the right plan, you will see progress in your athletic performance and muscle growth.

    1. Increase Caloric Intake

    To build muscle and gain weight, you must consume more calories than you burn. Focus on eating nutrient-dense foods. Include whole grains, lean meats, dairy, fruits, and vegetables in your diet. Choose healthy fats like nuts, seeds, and avocados. Increasing your caloric intake does not mean eating junk food. Instead, aim for quality calories that support energy levels and muscle repair.

    2. Sleep Enough

    Sleep plays a key role in muscle recovery and growth. Your body repairs muscle tissue while you sleep. A good sleep schedule with 7 to 9 hours of sleep per night helps maintain hormonal balance and boosts recovery. Make sleep a priority. Create a calm environment and a regular bedtime routine to improve sleep quality.

    3. Get Enough Rest

    Rest is as important as exercise. Give your muscles time to recover after training. Avoid overworking the same muscle group on consecutive days. Rest days allow your body to rebuild muscle fibers and prevent injuries. Plan your workouts to include days of lighter activity or full rest. This approach helps you gain muscle and weight over time.

    4. Eat More Protein

    Protein is the building block of muscle. Aim to include protein in every meal. Lean meats, eggs, dairy, legumes, and tofu are good sources. A common recommendation is to eat between 1.6 and 2.2 grams of protein per kilogram of body weight daily. Protein supports muscle repair and growth, making it a key component of your diet when you work to increase muscle mass and strength.

    5. Stay Hydrated

    Water is essential for your body to work properly. Hydration supports muscle function, nutrient transport, and recovery. Drinking enough water helps you perform well during workouts and speeds up recovery after exercise. Aim for at least 8 glasses of water a day. Adjust your water intake based on your activity level and body size.

    6. Prioritize Progressive Overload

    Progressive overload means gradually increasing the demand on your muscles. This can be done by adding weight, increasing repetitions, or changing exercise intensity. When you challenge your muscles in a controlled way, they grow stronger over time. Track your progress by keeping a workout log. This approach helps you see improvements in muscle mass and athletic performance.

    7. Strength Train Regularly

    Strength training is vital for building muscle mass and improving performance. Work out at least three to five times a week. Focus on compound exercises like squats, deadlifts, bench presses, and rows. These exercises work several muscle groups at once. Regular strength training builds muscle, increases strength, and helps you reach your weight gain goals.

    8. Limit Cardio

    Cardio exercise is good for heart health, but too much can burn calories that you need for muscle gain. Keep cardio sessions short and focused. A few sessions per week can support overall health without interfering with muscle building. Balance cardio with strength training to maintain a healthy weight and strong muscles.

    9. Try Natural Muscle Gain Supplements

    Natural muscle gain supplements can support your efforts when combined with proper diet and exercise. Options such as plant-based protein powders, creatine monohydrate, and branched-chain amino acids (BCAAs) have shown benefits. These supplements help repair muscles after workouts and provide extra nutrients needed for muscle growth. Always choose products that use natural ingredients. Look for certifications and reviews to ensure quality and safety. These supplements can be a great option when you need an extra boost on your journey to better athletic performance.

    Best Natural Weight Gainers

    We recommend the best weight gainers for everyone who wants to gain muscle mass naturally:

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    Last Updated: 2025-06-27