1. Decide on a goal and write it down.
The first step that you must take is to decide exactly how much muscle you want, and when you want it by. A vague notion that you want to "get bigger" is not good enough. You need a very specific goal, such as gaining 4 pounds of muscle in the next month. Of course, if you're a beginner, you'll gain muscle more quickly than someone with a few years of training under their belt. However, the principles on this page apply to everyone wanting to gain muscle, no matter how long they've been training.

2. Learn the basics, but don't lose yourself in information.
Many people suffer from paralysis by analysis. They get lost in all the conflicting information about complicated diets, silly exercises, and fad gimmicks, and end up so confused that they do nothing. Don't let this happen to you. This page contains all the information you need to build muscle fast without gaining excess fat.

3. Train with weights three days each week.
Obtain a training programme that explains exactly what exercises to do, make use of videos and publications, so you can be sure that your technique is perfect. If you find it hard to gain weight, don't perform a lot of calorie-sapping aerobics on your days off. Remember that your body builds new muscle tissue when you rest, not when you're in the gym.

4. Bracket your workout with carbohydrate and protein.
Immediately before and after you train with weights, drink something with both carbohydrate and protein in it. For example, before you train, take 1 scoop of Progain.

After you train, take 1 scoop of Progain mixed with 1.5 scoops of Cyclone. This potent post-exercise combination provides your body with all the nutrients it needs to grow, including whey protein, carbohydrate, glutamine, creatine, HMB, and beta-ecdysterone!

5. Eat your normal 3-4 meals a day and add Progain to your diet.
Each serving of Progain provides high-quality whey protein, and is rich in energy-dense complex carbohydrate (no cheap fructose, sucrose, or glucose is added, only maltodextrin is used). Over the course of a week, one daily serving of Progain (assuming that you're still eating your normal diet) will help you pack on almost a pound of solid weight.

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