Upon initial thought, you wouldn't think someone would need to write an article titled "How to Gain Good Weight". After all, aren't those who feel underweight so desirous of displaying more body mass as to be content with just a higher reading on the bathroom scale? I would think not. And for those who are, I'm seriously inclined to mercifully derail this ultimately counterproductive train of thought. If you're slender and want to be bigger, it is muscle weight that you won't regret gaining. Deposits of cellulite would only make your formerly fat-free physique seem contest worthy by comparison. So 'how to gain good weight' translates to 'how to gain muscle weight'; they are one and the same.

But you wouldn't think so when scrutinizing much of the prevailing wisdom. Peruse many of the online 'how to gain weight' articles and you'll see one after another pontificating the anxiously underweight on how they simply need to eat much and often, body-build with heavy weights, and get a lot of sleep. Of course, what's emphasized most is the part about eating... a lot.

If you've followed this simplistic formula and gotten nowhere - this article is for you. It's for you who have piled down excess calories to the point of food coma - worked out doing squats and dead-lifts to the point of nausea - and forced yourself to sleep nine hours a night to the point of... drooling on your pillow - and still not gained good weight. Let me give you the three key areas on which to focus if you want to gain muscle steadily; in other words - if you want the secret of 'how to gain good weight'.

1. Use the "progression principle" of bodybuilding.

2. Optimize your muscle breakdown/recuperation ratio.

3. Eat a gram of protein for every pound of your current bodyweight (daily).

Use the "progression principle" of bodybuilding

I've received emails from people who've never read my book and ask me why they're not gaining muscle. Within these emails, they'll put down a laundry list of exercises, sets, and reps that they've been doing in the gym. Yet nowhere within these lists or descriptions is there a hint that the person is attempting to apply the biggest key to building muscle: progression.

Of course, the answer to their question is simple and (unbeknownst to them) they never needed to write such a drawn out list. If you just keep putting the same stress levels on muscles, they won't change. You must continually and systematically challenge your muscles to move greater weight volumes than they have previously. You must not only challenge them - you must succeed in that challenge if the muscles are to be augmented. What I've shared with readers of my book is the easiest and most reliably effective method of succeeding in that challenge. It's something I've discovered from twenty-three years of weight training experience. It teaches one 'how to gain good weight' without hitting progress plateaus.

But the big key to making the "progression principle" work is to implement key number two:

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