I Want to Gain Muscles!

Hello, All!

I hope you are doing awesome today!

Well, I didn’t quite get 60 comments from the last blog, but no worries!  I hope you find this blog to be informative.

Within the last week I have been asked this question three times, each by a different person: “I want to gain more weight and put on muscle, how do I do it?”  As a trainer I am usually asked the opposite of how does someone lose weight.

So, today I would like to share with how to gain weight/muscle.  This blog may cater more towards men because men are primarily the ones who want to put on muscle mass!

Ok, let’s get started.

There are three (3) body types:  ectomorph (thin, tall, also known as a “hardgainer”), endomorph (athletic, muscular build) and mesomorph (soft, flabby, round shaped).

The ectomorph is what I’m going to focus on.  A few of the characteristics of an ectomorph is thin, flat chest, very little muscle and has trouble gaining weight.

If you are thin and having trouble gaining muscle mass and or weight please consider the following:

Nutrition – this, to me, is going to be one of the biggest factors for putting on muscle mass and weight.  You have to eat!

How do you know the amount of calories you need?  There are several formulas that are used to determine how many calories that you should consume in order to gain muscle.  I use two. One of the formulas takes into account your height, but to keep the blog short, I will use the simplest formula. This formula uses your body weight only and your level of activity.  BW=body weight.

  • If you are active male, calculate your body weight by 17  (ex.  bw of 175 x 17 = 2,975).  So 2,975 is the amount of calories you need to consume.
  • If you are a moderately active male,  bw x 16
  • If you are a sedentary male,  bw x 15

Please use your current body weight; don’t use 275 lbs if you only weigh 140!  Otherwise you will put on fat!

Eat more often throughout the day; every 2-3 hours –quality food not junk food!  Your diet should consist of carbohydrates, proteins, and fats.


What are the ratios of the Carbohydrates, Proteins and Fat?

Carbohydrates should be 55% of your diet; which will provide energy for your workouts (please try to avoid or keep to a minimum, the refined carbs).

Protein should be 30% of your diet and will provide the essential building blocks for muscle.

Fats should be 15% of your diet.  You need fat to help with the strength levels. If you are interested in building muscle, you will lose strength if your fat percentage is reduced too low. An example of good, healthy fats are from nuts, olive/canola oils and fish (monounsaturated fats, polyunsaturated fats, and omega-3s).

Ok, let’s use our example from above for the “man” consuming 2,975 calories:

Carbs:  55% of 2,975     = 1,636 calories from carbs

Proteins: 30% of 2,975  = 893 calories from protein

Fat: 15% of 2,975          = 446 calories from fat

Note: since every body is different (metabolic differences) the ratios may need to be adjusted.

Your workout – for the ectomorph, or hard gainer, your workout will be different than most. Here’s what you should do to get pumped!

  • Do not workout more than 1 hour, at a slow pace and have longer rest periods in between sets (at least 3 minutes)
  • Keep aerobic activity to a minimum until you are satisfied with your weight.
  • Lift weights that are fairly heavy, but that you can lift safely!


Ok, remember that this blog is for gaining muscle, not for fat loss.  Another thing you have to have when gaining muscle is to do it carefully be consistent and have patience – especially if you are a hard gainer – because muscle will not come on quickly.

When you want to gain muscle, it is equally important that you raise your blood sugar levels soon after the workout with by feeding your muscle protein and replenishing your glucose with carbohydrates. (you can do this by eating a protein bar, or a protein/carbohydrate shake).  Your window of opportunity to get the nutrients into your muscles is in within one hour after the workout.

So there you have it! Putting on muscle is a combination of nutrition and your workout!  I hope this helps.

I’d like to get at least 20 comments so if you found this information to be helpful to you (or someone you know), please leave a comment!   Oh! and click “like” .

Committed to Your Fitness Success

Sidney L West

2 Responses to “I Want to Gain Muscles!”

  1. bobbie way Says:

    Yes, thanks for the post…I am surely going to let my husband know 🙂 since he has a terrible time trying to gain weight. We have even went to the doctors trying to see if maybe he had an over active thyroid but that’s not the case and all the doctors suggested him to do was for him to start drinking Ensure. So, now hopefully we can take this advise and see what he can do…..Thanks again

  2. Shannon Says:

    Thanks Coach Sid, great info. Looking forward to putting this to practice and let you know the results.

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