When first starting out, you may discover that adding weight each week is not so tough and find you can be pretty consistent. However, as you continue to weight train for a while you will sooner or later hit what's called a "sticking point" on one or more of your exercises. This is completely normal. From here, your increase in strength will have to be slightly more gradual then before.

So instead of, say, increasing 5 pounds again next week, just stick with the weight you are stuck at until you can complete the full pre-determined reps. As soon as you can, try adding 2.5 pounds this time, or even 1 pound, instead of 5. Remember, for long term results, slowly but surely is the way to go.

You will always be much stronger after one year if you continue to add weight in this fashion rather then trying to add too much weight too fast and being stuck at that weight for weeks and even months at a time.

Knowing now that the key to increasing your mass is continually getting stronger, the next logical question is, what is the fasted way to getting stronger? Keep your workouts SHORT and SIMPLE. Marathon type workouts will only limit your growth and may even cause you to lose weight if you train too much for too long. You don't need to do 5 different exercises for your chest with 5 sets for each.

In fact, you will get a heck of a lot better results sticking to just 1 or 2 compound exercises such as flat or incline bench presses and just doing 2 to 5 sets each, 1 or 2 days a week. Why? Because you will allow yourself enough rest to increase the weight each week by focusing on just a few hard sets of heavy weight on one or two major exercises.

So if you've been having trouble figuring out how to gain muscle and weight fast, this may have been the major factor holding you back. Make up your mind right now that you will train to become stronger each and every workout, and you will be on the right path to building some real quality muscle, whether you're a hardgainer or not.

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