Have you been training hard to build muscles but none of what you've tried so far seem to work?

I know what it's like. I used to be underweight, too. I’d been blessed with insane metabolism, twig-like limbs, small frame and I had the strength of Superman – when stuck with Kryptonite!

Building muscle mass and gaining weight seemed impossible for me.

I was very close to giving up until I stumbled upon an e-book that was specifically tailored for hardgainers like me.

I thought it was another scam but I gave it a shot anyway.

Within 7 months I went from a scrawny 129-lb weakling to a robust 198-lb ripped muscle man with 9% body fat.

I've since shared with many people about what I'd learned and applied so they too could replicate the success I've had by following the same system and principles - and they succeeded, too!

See, skinny guys people like us need to play by a different set of rules. It’s useless trying to get big by following the weight training programs of huge guys who can practically grow their pecs

just by coughing.

We can go on and on blaming our genetics and resign to the belief that we will never ever going to build muscle mass or we can figure out what could possibly work given our variables.

So here are the rules you must follow:

Building Muscle Mass Rule #1: Load up with Big servings of Wholesome, Real Healthy Food every 2 to 3 Hours.

Your diet is one of the biggest factors (the others being your lifestyle and weight training program) that will determine your bodybuilding success, so make sure you get this right.

Again, this one is common sense: If you're consistently feeding your muscles, they have no choice but to grow. Deprive them of adequate nutrition, and it will be physically impossible for them to develop.

Ideally, you should be consuming foods like:

Organic Fruits

Organic Vegetables

Nuts and seeds - good sources of high-quality good fats

Legumes and sprouted grains

Lean meats and/or seafood

Basically, the rule is to make sure you're running on CLEAN fuel. So avoid foods that are high in fat, high in sugar, simple carbs, processed foods, foods that are high in preservatives and anything that have ingredients you can hardly pronounce or spell.

Building Muscle Mass Rule #2: Conserve Your Energy.

You need all the calories you can get and put them to work towards your muscle growth, so avoid high volume work. You shouldn’t be spending over an hour at the gym – go for high load work instead.

In short, get in the gym, train hard and get out fast.

Most workouts you’ll see out there call for 20 sets or more. Your workouts should be 10 to 12 (or less) sets but lift really heavy weights and push yourself to the max.

With regards to Cardio, as long as you’re eating smart, lean, wholesome foods, you won’t need to worry about doing long hours of cardio work to make sure you don’t gain flab instead of muscle.

Doing moderate intensity Cardio workouts twice a week will burn some fat and keep your heart healthy, but don't over do it.

Building Muscle Mass Rule #3: Forget isolated Exercises.

Focus on doing Compound Exercises instead!

The key to muscle growth is engaging your whole body as much as you can in every exercise you do.

Compound exercises are those that engage the main

muscle groups altogether. Examples of compound exercises are Squats, Lunges, Rows, Presses, body lifts and Deadlifts.

If you reflect for a moment and think about it, it makes a lot of sense.

Compound exercises make every muscle on your body bigger because they literally work your entire body. So I challenge you to just experiment with this one rule alone and I guarantee you that

it will give you MASSIVE results.

Building Muscle Mass Rule #4: Get your Technique right

It’s actually shocking how so many people have really bad technique. It’s not just about the reps (quantity) but also the form (quality)!

If you cheat form, you’re only harming yourself. You must maintain proper technique throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you’re looking for.

If you’re unsure what the proper form is for compound exercises, book a session with a personal trainer, watch weight training videos or find yourself a reputable mentor who can help you. I talk about this later in the Resource box section.

If you just started your weight training program, start by lifting light weights first. Learn correct technique first and then progressively add weight as your body gets stronger. To start I recommend only working out 3 times per week. As you get stronger you can progressively intensify your workout.

Building Muscle Mass Rule #5:Get Adequate Rest

Never over-train and ensure you get enough rest in between your workouts. Remember that your muscles actually grow NOT during your workout but during your rest period.

Skinny guys like us need even more rest so make sure you abide by this rule or you’ll just compromise yourself and end up not gaining the maximum benefits from your hard work!

How do you do this?

Getting enough sleep is a good start. Avoid staying up late - in fact, try to get in bed before midnight. Studies have shown that we get a higher quality of rest if we retire before midnight. So ditch the frequent all-nighters and minimize late night outs boozing with your buddies.

Conclusion

To sum up your new approach to your weight lifting sessions: get in the gym, train hard by

doing Compound (whole body) exercises using proper technique, get out quick, consume the right foods every 2 to 3 hours in big quantities, and get enough rest.

Repeat this process over a few months with

determination and commitment and you will get from scrawny to brawny in no time at all – guaranteed!