How to Gain Weight Faster

Many people who are trying to expand their muscular physique want to gain muscle weight. Gaining muscle weight isn't as simple as eating more and exercising less. Gaining weight takes time, strength training and patience. According to a paper by Joseph Chromiak of the National Strength and Conditioning Association, you shouldn't expect to gain more than 1/2 to 1 lb. of muscle per week; any additional weight is likely fat.

Instructions

    • 1

      Consume at least 3,500 additional calories per week. Your body requires an additional 500 calories per day for seven days to create a pound of muscle each week. Protein is the key ingredient to breaking down and regrowing stronger muscle fiber. Your body converts animal protein, found in meat, fastest. Eat a small amount protein and carbohydrates at least 20 minutes after completing your workout, such as half a turkey sandwich or a protein bar, if you're on the go, to boost your muscle recovery. While eating quality protein like lean meats, yogurt and eggs is important, there's no reason to eliminate carbohydrates or any other food group from your diet. According to the Australian Center for Better Health, eating protein to the exclusion of other important foods can strain your kidneys and liver.

    • 2

      Train your muscles through weightlifting. As you lift weights, your muscle fibers contract and strengthen, rebuilding with protein. Always start with the largest muscle groups first, such as your quads, hamstrings and biceps. According to Chromiak, performing single joint exercises first, like bicep curls and squats, helps isolate and strengthen those areas more quickly than multiple joint exercises, like leg lunges and lateral pull-downs. For safety and overall strength purposes, however, it's important to perform both multi- and single joint exercises. If you have never trained with weights before, start by doing three sets of 10 and work toward lifting heavier weights with fewer repetitions.

    • 3

      Get proper rest. Rest allows your muscles to rebuild. Spending five hours a day at the gym if you haven't lifted weights before won't do much except cause injury. If you are a novice weightlifter, try strength training at least four days per week. As your muscles and joints strengthen, you can consider increasing the number of sessions. Rotate the areas of your targets on your body to allow optimum recovery. For example, train your arms and upper back on Monday, your legs and lower back on Wednesday and your abs and shoulders on Friday.