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My principal rule is TRAIN LIKE A GLADIATOR, EAT LIKE PIG AND SLEEP LIKE  A BEAR.


Many bodybuilding consultants suggest the use of supplements such as creatine or glutamine as part of a weight gain program for an ectomophore, but if you want to gain muscle mass without supplements you can do so through a health program with good nutrition and exercise. .

  You must make changes in your diet and focus your training program to target specific groups of muscles to gain muscle mass without resorting to the use of supplements.

• Eat specific muscle-building foods such as eggs. The eggs have a higher content of omega-3 fatty acids. Other foods that help build muscle mass include whole grains, legumes, nuts and salmon. The nutrients, vitamins and antioxidants in these foods help increase muscle mass.

• Increase protein intake to increase muscle mass with meat, poultry, fish and dairy products. Blending grains that have free amino acids, such as eating beans and brown rice together, can also provide the necessary proteins. Proteins should provide between 25 and 30 percent of calorie intake when you are working to increase muscle mass.

• Do resistance exercises to build muscle mass. Use bodyweight exercises, such as squats and push-ups and weightlifting maneuvers such as the bench press and shoulder press.

• Change your exercise routine every six weeks to prevent your body from getting used to a certain routine. By varying your routine you will force your body to adapt to new body building techniques and help increase muscle mass.
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