From the very beginning of the ancestral health movement, Paleo-inspired exercise plans have focused on strength training over cardio, with the rationale that lifting heavy weights effectively builds and maintains muscle mass, while jogging

The first obvious answer is “because it looks good:” especially for men, but increasingly also for women, the athletic look is in.

But most importantly, muscles play a vital role in supporting overall health and wellness, especially into old age. They aren’t just about looking good. They’re a critical factor in metabolic health, body weight control, bone strength, and resilience to stress and disease.

One of the most important functions of muscles in metabolic health is their ability to store glucose (carbohydrates) as glycogen. They then use this stored glycogen as fuel every time you need to move. Muscle mass essentially acts as a glycogen reserve that you top up by eating carbohydrates, and deplete when you exercise.

Gain muscle mass fast by following simple steps:-

Tip 1. Train Under An Hour

You should be keeping whichever program you are doing to no more than 1 hour of duration. Be sure that you are focusing on keeping the intensity high rather than making the workout drag on.

Tip 2. Make Eating A Habit

Listen, I know in the beginning of this post I was sympathetic to your problem, but I am also here to say, Suck It Up. I can tell you that to gain weight, you need to focus on making your meals a habit rather than an afterthought. Your body is pre-programmed with your genetic disposition.

Tip 3. Hit The Buffet

Remember, this is for the extreme skinny guy…But I want you to start hitting a buffet once a week. Try and position this eating frenzy after a hard workout so that the majority of calories get shuttled into the muscles which will really help you pack on those pounds and gain weight in the right places.

A mass gainer basically provides calories in the form of a shake. So instead of having rice, veggies and chicken, you could replace with a shake.


You are afraid to challenge yourself because what is challenging to you may be most guys’ starting weight. The old adage is true and applies here. We all have to start somewhere. You need to get over this fear and just go for it. It can be tough, but the sooner you get over that nervousness, the sooner you will start succeeding.


Although the weights that challenge you may be warming up to others, you have to just go for it each time you train.

Yes,you heard it right a skinny person can also gain muscle.


This is a must, plain and simple.

Egg whites, whey protein, chicken, tuna, veggies, turkey. I could go on and on, but I think you get the idea. I recommend 1.5 grams of protein per pound of body weight, 2.5 grams of carbs per pound of body weight, and healthy fats (fish oil, flax seeds).


Learn to love it and drink a lot of it. It makes up as much as 70% of your muscle. Drink about a gallon of water a day.

Best Muscle Building Supplement By  Crazy bulk

  • 1.Optimum Nutrition 100% Whey Gold Standard
  • 2.BSN Syntha 6
  • 3.Isopure Low Carb

One can gain muscle,endure power,gain mass,get lean muscle,essential for muscle growth by performing these basic exercise at home but one should apply these to daily routine then only it’s fruitful.

  • Wide-Grip Pullups
  • Single-Leg Box Squats
  • Pushup + Overhead Reach
  • Forward Crawl
  • Valslide Leg Curl

On other hand some good source of foods can also help one to improve muscular mass at home

Beets,Brown Rice,Oranges,Cantaloupe,Cottage Cheese,Eggs,Milk (Organic),Greek yogurt,Apple etc.

Hence muscle gaining not a rocket science but a complete dedication towards oneself.